Čeština
EnglishFlabby muscles, sagging skin, cellulite… How to get rid of all the fears of most women, especially during the summer season? A healthy diet and regular exercise are the two basic prerequisites for a slim and healthy body.
In addition to that, there are other tips on how to improve your curves and look much better. Here they are:
- Healthy diet and hydration.
- Regular exercise.
- Sleep and relaxation.
- Ice showers.
- Non-invasive aesthetic procedures.
- Lymphatic drainage pants
1. Healthy diet and hydration.
A healthy and balanced diet doesn’t have to be complicated. Your diet should include high-quality foods rich in complex carbohydrates (rice, grains, potatoes…), protein (turkey, fish, legumes, eggs…), healthy fats (nuts, seeds…), and fruits and vegetables. Avoid processed foods, which are typically unhealthy, higher in calories, and lower in nutrition. In addition to improving body shape, healthy eating has countless other benefits, such as mood improvement, reduced risk of illness, and clearer skin.
An important point is maintaining a regular hydration routine of 2.5–3 liters of water or herbal tea daily. Avoid sugary drinks and coffee.
You will see that after following this diet, you will feel better, lighter, and full of energy.
2. Regular exercise
When it comes to weight loss, the equation is simple: you need to burn more calories than you consume. Since it’s nearly impossible for most people to follow a 100% healthy diet, incorporate regular exercise into your daily routine. It doesn’t matter how or where you exercise. Not everyone enjoys the gym, yoga, or aerobics classes. If none of these appeal to you, swap your usual mode of transportation for a walk to work in sneakers. Every person should aim to walk 10,000 steps daily. On weekends, you can hop on a bike and go on a trip. Whatever you choose, try to move for at least 30 minutes every day. It’s best to choose a form of exercise that you enjoy and suits your fitness level because that way you’ll burn calories without even realizing it.
And if you’re making excuses about lack of time, there are plenty of short YouTube workouts you can do anywhere. You just need to start.
3. Sleep and relaxation
Many studies have found that poor sleep leads to weight gain, a higher body mass index, and worsens weight loss. People who sleep less than seven hours a night are most at risk of gaining weight. Scientific research is based on two important hormones: ghrelin and leptin. When you don’t get enough sleep, your body produces more ghrelin, which tells your brain that you’re hungry, and less leptin, which signals to your brain that you’re full. As a result, people who don’t get enough sleep tend to overeat more frequently. Eight hours of sleep or more is also crucial in reducing the level of the stress hormone cortisol. Too much cortisol causes your body to retain fat.
Healthy sleep habits support physical condition, promote your resting metabolism, and maintain the proper balance of weight-related hormones in the body. Try to follow a sleep rhythm, meaning go to sleep and wake up at the same time every day. Avoiding midnight snacks can also have a positive impact on your ability to fall asleep and stay asleep. Finally, avoid things that may interfere with a good night’s rest, such as caffeine, alcohol, and too much screen time after dark.
4. Ice Showers
A cold shower will make you look better. It helps your skin retain a sufficient amount of sebum from your sebaceous glands, which prevents the skin from drying out. When it comes to looking better, another important effect of a cold shower is its assistance in burning fat. Cold temperatures can increase the activity of subcutaneous fat by up to 15 times, which can lead to a loss of internal fat of up to 4 kg per year.
In addition, it also improves your overall physical condition. According to a study from the UK, it has been confirmed that people who regularly take cold showers have higher plasma concentration and, more importantly, higher levels of white blood cells, which help in the fight against bacteria, viruses, and even cancer cells. Cold showers reduce the production of uric acid and increase the production of glutathione, which protects the body from oxidative stress.
Thanks to the cold shower, your brain will be more alert and focused throughout the day, and your colleagues at work might start thinking you’re overdoing it with the morning caffeine.
How to start? Begin by gradually lowering the water temperature at the end of your regular shower. Reduce the temperature until you start feeling uncomfortable. Alternatively, start cooling your body from the ankles upwards. Stay under the cold water for 2 to 3 minutes. Breathe deeply to help your mind adjust. Next time, try even cooler water. Stay under it again. After 10 repetitions, you’ll look forward to ice-cold showers, and very hot water may not feel as comfortable as it did before.
5. Non-invasive aesthetic treatments.
Thanks to advancements in medical aesthetic technology, it’s now possible to comfortably reduce fat, reduce cellulite, and tighten the skin. For example, Venus Legacy fat treatments use targeted energy to gently break down stubborn fat cells that typically accumulate around the abdomen. This fat reduction solution is non-invasive and suitable for all skin types, with no downtime. Best of all, many people see visible results after just one session, which typically lasts about 30 minutes. The device also offers complementary treatments for skin tightening and cellulite reduction. The proprietary combination of energies stimulates collagen and elastin fibers—key components in strengthening connective tissue, which helps keep loose skin and cellulite in check.
Another great tool for fat reduction is cryolipolysis – Cooltech.
The so-called non-invasive liposuction works on the principle of freezing fat cells in problem areas. The treatment lasts 70 minutes, and after the first session, you can experience a reduction of fat cells by up to 30%. Due to biological processes and body structure, the overall results are visible after 1-2 months. Therefore, it is often a suitable complement to Venus Legacy.
A qualified therapist will be able to offer you a treatment plan that will address your most problematic areas. It will help you reduce fat, reduce cellulite or tighten your skin. These specialized non-surgical treatments will give you a slimmer look in no time, even during your lunch break. And thus speed up the whole process of shaping your figure for summer. These treatments are also an excellent option for anyone who has already tried a healthy diet and exercise, but still has a few problem areas that they can’t seem to shake off.
6. Lymphatic drainage pants.
Lymphatic drainage pants pleasantly massage and affect the lymph vessels and nodes using pressure waves. Thanks to this, they remove harmful substances and water from the body. They are a very suitable combination for invasive procedures. Moreover, the results of such treatment are really visible quickly.
