Slim Down for Swimsuit Season
Without Starving Yourself
by Angela Howe

If you think it's impossible to squeeze into that bikini by summertime, think again. By starting early, you can lose weight the easy way — without starving yourself. Follow this simple advice to be two-piece-toned for beach season.

There are two primary ways to lose weight:

• Reduce the amount of calories you take in (nutrition)
  
  
• Increase the amount of calories you put out (exercise)

Forget the latest fad diet. Instead, increase your physical activity and eat sensibly. That doesn't mean you have to spend hours every day at the gym. It could mean a long walk after dinner or a Sunday bike ride around the park.

Patrick Tafoya, who has a bachelor's degree in nutritional science, is program director and a certified fitness trainer at Supreme Athletic Club in San Carlos, Calif. He suggests long-duration aerobic activity at a moderate pace for efficient fat burning.

Evan Mestman, a registered dietician with a master's degree in clinical nutrition at online health and fitness center cyfit.com, says to burn the most fat, burn the most calories. Mestman and Tafoya recommend:

• Activity: Pick one you enjoy doing on a regular basis, such as walking or cycling.
  
  
• Frequency: Three or more times a week.
  
  
• Duration: At least 30 minutes of a sustained rhythmic exercise (aerobic exercise).
  
  
• Intensity: Begin training at a moderate rate and increase your effort until you're working as hard and as fast as you can. Try intervals one to two minutes at this level, then bring it down to a slower rate for one to two minutes. Ask a personal trainer how to figure out what intensity level is best for you.

Equally important, says Tafoya, is weight training, which provides several benefits:

• It prevents muscle loss during weight loss.
  
  
• Increased muscle mass helps the body burn fat at a faster rate.
  
  
• Building up muscles is the only way to permanently increase metabolism ­ muscles burn calories, fat doesn't.
  
  
• A toned body looks better than a flabby one.

By breaking a few bad habits, you can get even faster results:

• Do not skip breakfast or lunch, then pack it in at dinner. Instead, Tafoya suggests, eat smaller meals more frequently throughout the day.
  
  
• Cut out the routine of eating in front of the television or while reading a magazine. It's too easy to get distracted and overeat.

The American Dietetic Association offers even more tips:

• Be realistic. Don't cut out your favorite indulgences entirely — just eat less of them.
  
  
• Be flexible. If you fall off the wagon occasionally, it's OK. Just be more careful the next day.
  
  
• Be adventurous. Replace fat-heavy snacks with lighter ones. Eat baked tortilla chips with salsa in lieu of potato chips with dip.

Stacey Hamilton, a San Francisco researcher, made simple changes in her eating habits over the past few months and has lost more than 20 pounds. "I haven't felt deprived, though I have had to put a lot more thought into what and how I'm eating," she says. "It's more a matter of changing how you eat than what you eat."

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