Summer is right around the corner and swimsuit season is swiftly approaching! In 5 Steps to Lose 5lbs in 7 Days, I introduced my jumpstart to weight loss formula: Rest, Exercise, Movement, Moderation, and #thebounceback.
In this post I want to provide a little more insight into what I mean by Moderation, and the most effective way we should eat to achieve a swimsuit body for the Summer!
Swimsuit Body Blockers
If eating for a swimsuit body were easy, we’d all have hot bods. Unfortunately, the standard American diet is chock-full of foods that, not only inhibit our ability to achieve a swimsuit body, but are linked to obesity and many common metabolic diseases, like diabetes, hypertension, and PCOS.
Here are the top three swimsuit body blockers within the standard American diet:
Highly Palatable Foods – these foods are typically very high in fat, salt, and/or sugar, which make them highly addictive. As soon as these foods hit the tongue, they send reward signals to our brains that compel us to keep eating until there is nothing left but regret.
Because these foods are also high in calories and very easy to overeat, regular, ongoing consumption is not only a swimsuit body blocker, but extremely detrimental to our health.
High Carb/Starch Diet – since most of our metabolisms burn sugar for energy, when we consume more carbs or starches than our bodies need, the remainder is converted to fat. A high-carb diet combined with a sedentary lifestyle leads to an expanding waistline instead of a swimsuit body.
Fat/Starch Combos – some common fat/starch food combinations within the standard American diet are fried foods, pizza, burgers, loaded potatoes, bread & butter, ice cream, donuts… you know, all of the deliciousness.
When we eat these highly palatable foods, our metabolisms convert the starch into sugar for energy, but send the fat in these foods straight to our fat cells.
Healthy Eating vs. Eating for a Swimsuit Body
I just googled the phrase “how to eat healthy” and skimmed through a few of the top results. It looks like the most common themes to healthy eating revolve around topics like calorie reduction, portion control, balanced diets, whole grain consumption, low-fat diets, etc.
Many of the suggestions in these articles are great for people in maintenance mode – those that are perfectly happy with their weight, love the way their bodies look, and are really only looking to maintain a healthy lifestyle.
If, however, you’re trying to transform your body from ordinary to extraordinary, if you want to burn fat and shape muscle, if you want to look like you actually work hard in the gym, if you want a lean, toned, tight physique that looks smokin’ in a swimsuit, then just eating healthy isn’t going to cut it.
Focusing solely on creating a calorie deficit to lose weight will only take you so far.
Eating for a swimsuit body means focusing on balancing your hormones and metabolism first so that calorie reduction and weight loss can be a natural result.
Swimsuit Body Nutrition Formula
Feelings of hunger, fullness, satiety, cravings… these are all controlled by our hormones and metabolisms.
Eating for a swimsuit body and maintaining hormonal and metabolic balance requires a diet that will eliminate hunger, stabilize energy, and suppress cravings.
Lean protein, fiber, and water are the only foods that can eliminate hunger. Period. Healthy fats help us feel satisfied, and just the right amount of complex carbs and wet starches can stabilize energy and suppress cravings.
Here are some examples of different foods within these categories:
**Take note of the Moderate Fiber list. These foods are very popular "healthy" fiber options, but are very high in carb/starch content. When eating for a swimsuit body, these fiber options should be eaten in moderate amounts.**
My 90/10 Rule to combat deprivation
Since we were all born with very unique bodies and metabolisms, the key to this nutrition formula is finding the perfect ratio of these foods in every single meal.
You know you’ve found the perfect ratio when you are not hungry, your energy is stable, you have zero cravings, and you’re still managing to transform your physique into a fat-burning, muscle-shaping smokin’ hot bod.
I was fortunate enough to find my perfect ratio pretty early on in my fitness journey. Every time I sat down to eat, I made sure that 75% of my meals contained protein, fiber, and water, and 15% contained healthy fats and complex carbs.
I reserved the remaining 10% for my favorite cheats. Having a few bites of the foods I missed the most was just enough to keep me from feeling deprived or falling off the wagon.
“You can’t out-exercise a bad diet”
For a few years now I’ve been going to the same gym with the same exact people. They show up faithfully everyday to sweat their butts off, but none of them look like they’ve lost a single pound in three years.
I’ve watched friends and family all around me decide to start dieting and exercising, lose some weight, then gain most if not all of it back within a few months.
Finding the perfect swimsuit body nutrition formula means creating a diet that is custom-made and tailor-fit to your unique body and metabolism. And if it’s not something you can maintain for the rest of your life, then sooner or later, you can expect to go right back to the standard American diet and gain back every pound you lost… and some.
So if you’re hitting the gym and working hard for a swimsuit body, then take a close look at your current diet and ask yourself two questions:
- Are my meals pretty close to the above swimsuit body nutritional formula?
- Would I be more than happy to maintain this diet even after I achieve the body of my dreams?
If you answered yes to both of these questions, then you’re on the right track!
On the other hand, if your answer was no, then I’d encourage you to give this formula a try!