SUMMER is coming, and if you don’t feel 100% “beach body ready”, don’t panic.
Model-turned-a-list nutritionist Gabriela Peacock, who is responsible for getting Prince Harry in shape for his wedding, shared how to adjust your life in a week.
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The Czech mother of three also worked with Princess Beatrice to “feel better” for the Queen’s Jubilee 2022, alongside star consultants Ellie Goulding and Katherine Jenkins.
She told Fabulous: “I believe in sustainable approaches to wellbeing that promote long-term health and vitality.
“While achieving a ‘beach body’ in just one week may not seem realistic or healthy, there are simple lifestyle adjustments anyone can make to feel more confident and energized in a short amount of time.”
See how you can live like royalty and change your life in seven days…
1. Hydrate strategically
Start your day with herbal teas like green tea, known for its metabolism and antioxidant properties.
Stay hydrated throughout the day with lemon or cucumber water to aid digestion and reduce bloating.
2. Reduce sodium
High sodium intake can lead to water retention, making you look bloated.
Avoid processed foods and opt for fresh fruits and vegetables.
Flavor your meals with herbs and spices instead of salt.
3. Increase your protein intake
Protein helps increase metabolism and preserve lean muscle mass.
Start incorporating lean protein sources like chicken breast, fish, tofu and legumes into your meals.
Swap your midday snack of overly processed chips or granola bars for a protein-rich alternative like deli meats, Greek yogurt, hard-boiled eggs, sliced vegetables with hummus, or apple slices with nut butter.
These snacks will help prevent blood sugar spikes and keep you fuller for longer.
4. Choose complex carbohydrates
Opt for complex carbohydrates like quinoa, brown rice, sweet potatoes and whole grains.
These carbohydrates provide sustained energy and keep you feeling fuller for longer, reducing cravings for unhealthy snacks.
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5. Prioritize fiber
Fiber-rich foods, such as fruits, vegetables and whole grains, aid digestion and help keep you satisfied.
Try to include fiber in every meal to support healthy digestion and weight management.
If your digestive system is working well, you’re less likely to feel bloated and sluggish before your beach vacation.
If you have trouble getting enough fiber in your diet, GP Nutrition Fiber Blend acts as the perfect remedy for healthy digestion, without a laxative effect – just add one serving a day to your routine.
6. Smart snack
Choose nutrient-dense snacks like Greek yogurt, nuts, seeds, and sliced vegetables with hummus.
These snacks provide a balance of protein, healthy fats, and fiber to keep you satisfied between meals and regulate blood sugar levels.
7. Watch your portion sizes
Be mindful of portion sizes, especially when dining out or snacking.
Use smaller plates and bowls to help control portions and avoid overeating.
Start your day with herbal teas like green tea, known for its metabolism and antioxidant properties.
Gabriela Pavão
8. Limit liquid calories
Avoid sugary drinks and excessive alcohol consumption as they can add empty calories and contribute to weight gain.
Opt for water, herbal teas like green and peppermint, and sparkling water flavored with fresh fruit.
Also consider opting for almond or cashew milk instead of oat or cow’s milk for a lower-calorie vegan alternative.
The royal’s favorite nutritionist Gabriela Peacock shares tips for getting ‘beach ready’ in a week
GABRIELA told Fabulous: “While achieving a ‘beach body’ in just one week may not seem realistic or healthy, there are simple lifestyle adjustments anyone can make to feel more confident and energized in a short space of time. .”
1. Hydrate strategically
2. Reduce sodium
3. Increase your protein intake
4. Choose complex carbohydrates
5. Prioritize fiber
6. Smart snack
7. Watch your portion sizes
8. Limit liquid calories
9. Get adequate sleep
9. Get adequate sleep
Try to get 7 to 9 hours of quality sleep every night.
Lack of sleep can disrupt hormone levels, increase cravings for unhealthy foods, and negatively impact metabolism and energy levels.
Taking magnesium supplements before bed can help relax your muscles and improve your overall sleep quality, while also Ashwagandha from GP Nutrition It’s brilliant at reducing symptoms of stress and anxiety, helping you fall asleep faster and more soundly.
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Gabriela added: “Remember, achieving lasting health and vitality is a journey, not a destination.
“By making small, sustainable changes to your lifestyle, you can nourish your body, boost your confidence, and feel better inside and out.
“It’s also worth considering supplements to help you reach your goals. Longevity-supporting nutrients like medicinal mushrooms, plant compounds and superfoods known for their adaptogenic and anti-inflammatory properties really help you look and feel younger.
“A daily dose also contributes to cognitive function and brain health, concentration, mood, mental clarity and reduced symptoms of stress and anxiety, as well as helping to contribute to your waistline.”
Gabriela is a Sunday Times bestselling author, releasing her second book, 2 weeks for you to be youngerwith all the important details on simple changes anyone can make to influence your lifestyle choices, whether dietary or wellness, to make you look and feel younger.
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How to reverse aging in just 2 weeks, according to a royal nutritionist
LONDON-based Gabriela Peacock, who helped the likes of Prince Harry and Princess Eugenie prepare for their weddings.
She told Fabulous: “The science is clear that we all have the power to make simple life-changing changes to improve our future – no matter which genetic side we’ve dealt with.
“The reality is that we all sometimes have unhealthy eating habits, such as processed foods, smoking cigarettes, drinking too much alcohol, inhaling urban pollutants and even drinking water from plastic bottles – none of this is good for us.
“All this does is promote the aging process, but we all have the potential to change this.”
It may be difficult, but try to avoid sugary carbs because they fuel chronic inflammation, which is one of the worst enemies of reversing aging.
Now you will only end up gaining weight if you consume them regularly, but your energy and hormone levels will be affected and this will influence how you look and feel.
Whatever your age or health status, it’s never too late to reverse how quickly you’re aging and embrace the energy and vigor of a younger you.
Antioxidants, such as vitamins A, C and E, are essential for neutralizing free radicals – the culprits of premature aging.
Integrating a spectrum of colorful fruits and vegetables into your diet provides a potent source of antioxidants.
Omega-3 fatty acids, abundant in fatty fish like salmon and flaxseed, are vital for maintaining skin elasticity and hydration.
Omega-3s act as nourishment for the skin, retaining moisture and diminishing fine lines and wrinkles.
Collagen, a structural protein that declines with age, can be replenished through collagen-rich foods such as bone broth and lean protein sources.
This story originally appeared on The-sun.com read the full story
