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Get Fit Quick
If you’ve packed on a few extra pounds this winter, don’t panic—you can shape up and slim down in no time.
By Kristiana Glavin

For many of us, the promise of spring feels like a mixed blessing: There’s the sun, fun, and surf that comes with the ensuing beach weather, and then there’s the dreaded bikini. If you’re entering the season toting around more pounds than you started with, you’re not alone, according to nutritionist Jennifer Vimbor of Nutrition Counseling Services in New York City, who says that most people gain some weight during the holidays. Fortunately, with these tried-and-true strategies, you can get on the fast track, shedding those extra winter pounds and getting a beachworthy bod by summer.

Do the Math
Most people realize that the key to shedding excess weight is consuming less calories than they burn, but few actually take the time to crunch the numbers. “One pound equals about 3,500 calories, so to lose a pound a week, you’d need to cut out approximately 500 calories a day,” says Vimbor. To estimate the number of calories you need to consume to reach your goal weight, the American Heart Association recommends first determining the calories you’d need to maintain your current weight. Begin by multiplying your current weight in pounds by ten to calculate your “base calories.” Next, gauge your “activity calories” by multiplying your current weight by eight if you’re very active, five if you’re moderately active, or three if you’re inactive. Add the base calories to the activity calories to estimate the calories needed to maintain your current weight. Then figure out a sensible weight-loss plan based on those calculations. Keep in mind that you should never consume less than 1,200 calories a day, and those whose health is compromised should consult with a doctor before starting any new diet or exercise regimen.

Write It Down
To help regulate calories, Vimbor recommends logging your daily intake in a food diary. “You’ll be less likely to eat a candy bar if you have to write it down and look at it later,” she explains. Eating three meals a day and snacks with a healthy balance of protein, whole grains, and fruit and vegetables will also help offset cravings. In addition, “don’t leave large gaps of time between meals,” Vimbor advises. “You’ll generally eat about 300 calories more at dinner if you skimped on earlier meals.” If you get hungry while you’re making dinner, she suggests having a snack, such as a banana, about an hour beforehand. Prior to eating dinner, be sure to put away any leftovers so you’re not tempted to overindulge. Still hungry after dinner? Vimbor advises waiting five to ten minutes, which will give your stomach enough time to signal to your brain that you’re full. When boredom, stress, or sleepiness calls you to the kitchen instead of true hunger, Vimbor suggests writing a list of alternative activities: Call a friend, go for a walk, read a book, take a bath, clean your apartment, or give yourself a manicure. “Put it on your fridge or next to your bed so you can look at it anytime and realize, ‘Oh, I don’t need to eat,’” she advises.

Get Going
After being cooped up indoors all winter, spring offers the perfect opportunity to get outside, boost your activity level, and shed the excess pounds you’ve been hiding beneath those bulky sweaters. “There are no two ways about it—exercise needs to become part of your regular routine,” says certified personal trainer Martha Coopersmith. To drop a few pounds, she stresses the importance of establishing realistic process goals and sticking with them. “If your overall goal is to lose five to 10 pounds, then your process goal should be to work out five times a week while eating the appropriate amount of calories,” she explains. At the same time, Coopersmith is quick to point out that physical activity needn’t be limited to the gym. “If you can’t think of anything that appeals to you, go back to what you enjoyed as a child,” she advises. “If you loved roller-skating, get some roller skates. If you loved dancing, join a dance club. That gives you a place to start.”

Work It
In addition to workouts and activities, you can burn more calories during your workday by simply walking more and faster, taking the stairs whenever possible, pacing while you talk on the phone, and parking farther away from the office or getting off of the subway a few stops earlier. According to Coopersmith, you can burn 40 more calories an hour by standing than sitting. “All these little things add up and can be helpful in achieving your goals,” she says. When you find yourself sitting idly at your desk, Coopersmith suggests that you take that opportunity for productive fidgeting: “Squeeze the muscles in your butt together to work your glutes, or stretch out your legs and lift them up to firm your thighs.”

Mix It Up
Once you get into an exercise routine, you’ll need to vary your workouts in order to keep seeing improvements. “If you’ve reached a plateau, chances are, you’re doing the same thing over and over again,” Coopersmith says. “Your body gets used to that, so you need to change it up.” To enhance your time on the treadmill, Coopersmith suggests doing modified crunches by drawing in your abdominal muscles. To give your arms a workout, she advises fitting in standing push-ups whenever possible, using your desk or bathroom counter to do a few repetitions during the day. If you’ve hit a plateau at the gym, Coopersmith recommends asking the staff for some tips. Even if you can’t afford to work with a personal trainer regularly, having a session every six months will to help refresh your routine and ensure that your form is correct, she says. “Remember that it’s not only what you do that counts; it’s how you’re doing it,” she says. “You can do a million squats, but if you’re not doing them correctly, you may risk injury, and you’re not going to get optimal results.”

Photo credit: Leah-Anne Thompson

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