Let's be real: Our winters are hardly devoted to shaping our summer bodies; the reality falls more in line with comfort food and cocktails. But once the seasons start turning, it's normal to want to feel confident on the beach (even if you've shirked any and all forms of exercise in the last six months). But in the spirit of feeling our best just in time for the warmer months, Business Insider spoke with dietitian and nutritionist Andy Bellatti about how to turn things around in just one week. Read up on what Bellatti recommends below.
Cut Back on Sodium
Being mindful of this ubiquitous ingredient is a quick and easy way to feel more comfortable in your own skin (without living at the gym for the next seven days). And considering that most of us eat too much sodium (89% of adults, according to the Centers for Disease Control and Prevention), it shouldn't be too difficult. "Sodium retains water," said Bellatti. "So lowering sodium intake also reduces puffiness."
Fill Up on Fiber
Fiber-rich foods help to keep you full and satisfied until your next meal, curbing snacking in the process. "Whole, plant-based foods (fruits, vegetables, whole grains, beans, nuts, and seeds) are best," explains Bellatti. "One quick way to add extra fiber to your day: sprinkle chia, hemp, or ground flax over whatever you're eating for a boost."
Be Mindful of Portion Sizes
Restaurant portion sizes have deeply distorted our idea of what a normal-size meal should look like. "Even the plates and cups we serve [our meals] on have gotten noticeably bigger" since the 1970s, notes BI. Keep that in mind when going out to eat or cooking at home—eating mindfully can also temper overeating and allow your body to feel full with a healthy amount of food.