Publish 29 April 2021
What woman would pass up the opportunity to hang out with the girls (or boys) on the beach, relaxing in the summer sun? Every woman wants to be there and look amazing doing it. This is why most women strive to get in shape before summertime.
The countdown to summer has begun. So it’s time you get your happy bikini body ready to strut the beach or pool patio confidently and enjoy yourself.
Are you ready to strap on gorgeous swimwear and lounge poolside (while social distancing)? What are some realistic expectations for improving your figure within two months? Follow these tips to get in shape for the summer.
Two-Month Bikini Body Plan
We’ll start with this: Your bikini body is what you want to be. So begin by deciding what your body goals are.
Do you want to lose a little fat in your stomach area? Do you desire toned glutes, thighs, and arms? Or do you want to drop a dress size? Are you trying to reach a number on the BMI chart? Once you figure out what you want your bikini body to be, you’ll be able to plan your nutrition, fitness, and lifestyle accordingly.
You make abs in the kitchen and not in the gym. So your diet and nutrition should account for 70% of your bikini-body plan. The remaining 30% should comprise fitness. Adopt other health-promoting activities that will make it easier to sculpt your bikini body.
Diet and Nutrition
Engaging in physical exercises without paying attention to what you eat will diminish results. This is because the scientifically proven rule for weight loss is a cumulative energy deficit. 
1. Reduce your calorie intake
To lose weight, consume fewer calories than you burn. This doesn’t mean that you have to starve yourself or crunch on vegetables all day. Eat more delicious, nutrient-dense whole foods.
2. Eat more proteins
Proteins help to build lean muscles. They improve performance during workouts and recovery time right after. Limit consumption of alcohol, refined carbs, sugary beverages, oily foods, and processed foods.
Eat proteins like eggs, salmon, lean beef, greek yogurt, tofu, edamame, chicken breasts, beans, pork tenderloin, buckwheat, etc. Proteins can make up the bulk of your energy intake daily. But balance them with other macronutrients.
3. Eat more fruits and vegetables
Fruits and vegetables are rich in fiber, vitamins, minerals, and antioxidants. They help increase your metabolism, make you feel fuller, and ensure optimum health.
Bonus points: A diet rich in fruits and vegetables supplies natural polyphenols and phytochemicals. These can supplement sunscreen and help prevent skin diseases associated with solar UV radiation-induced inflammation. 
4. Drink more water
Drinking water before and after meals can help increase satiety and metabolism. When you replace sugary drinks with water, you banish unwanted sugar and calories. This is because water is 100% calorie-free.
Water also helps reduce bloating and cleanses your body of toxins. If you don’t enjoy drinking water, try infusing it with your favorite citrus fruits.
Physical exercises can transform your body and energize you.
High-Intensity Interval Training (HIIT) workouts are more effective for weight loss than steady-state cardio or weightlifting. But, don’t do HIIT every day of the week. Give your body enough time to recover.
A HIIT workout for women combines cardio and strength training. So it is one of the best ways to lose stubborn abdominal fat and build lean muscles. Even better, you can do HIIT workouts at home in under 30 minutes.
Some of the Best HIIT Workouts For Weight Loss Include:
- 180 squat jump
- Butt kicks
- Lateral lunges with hops
- Mountain/cross climbers
- Russian twists
- Squat press
- Squat thrusts
You won’t need any gym equipment for these workouts. But you can purchase a yoga mat, resistance bands, and dumbbells. Also, snazzy workout clothes are more motivating than pajamas.
Weightlifting can build lean muscles and tone glutes. With Zumba dancing, you can lose weight the fun way. Cardio exercise on rest days speeds up your metabolism. Play upbeat music or listen to a mystery thriller audiobook while you workout to prevent boredom.
Wait, There’s More
Did you know that stress can influence your eating habits, food choices, and stop you from exercising? Many women lead stressful lives at home, school, or work. When mismanaged, stress affects your relationships, finances, and happy bikini body plan.
Physical exercises help relieve stress. So get sleep and do yoga or meditation. To limit your consumption of caffeine, drink relaxing herbal teas like chamomile. Keep your mind on your poolside goal.
Time For Your Body
Sculpting your happy bikini body is super easy when you plan your diet and fitness goals according to your mental picture. Connect with family and friends. Let them know about your plans and ask for their support.
Don’t overwork yourself trying to achieve the perfect body. Set reasonable goals. Have fun, laugh, learn from your mistakes, and keep making healthy choices to enjoy your poolside bikini body.
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- Strasser B, Spreitzer A, Haber P. Fat loss depends on energy deficit only, independently of the method for weight loss. Ann Nutr Metab. 2007;51(5):428-32. doi:10.1159/000111162. Epub 2007 Nov 20. PMID: 18025815.
- Nichols JA, Katiyar SK. Skin photoprotection by natural polyphenols: anti-inflammatory, antioxidant and DNA repair mechanisms. Arch Dermatol Res. 2010 Mar;302(2):71-83. doi:10.1007/s00403-009-1001-3. Epub 2009 Nov 7. PMID: 19898857; PMCID: PMC2813915.
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