Five simple diet and exercise changes can bring quick results

As the unofficial start of summer, Memorial Day weekend is yet another reminder to stick with your balanced diet and exercise regime. For some, however, it may evoke feelings of sheer panic as the unofficial start of swimsuit season.

To give you a jumpstart, here are five solid fitness strategies to incorporate now, along with a sample day?s eating plan. And while we can?t guarantee overnight weight loss, making these changes can immediately help you feel less bloated with fewer energy dips, and may result in a (slightly) flatter belly.

Slash the white stuff: This includes the obvious, like white breads, pastas and rice, as well as sweets and sugary drinks (including fruit juice, sweet tea and many smoothies and specialty coffee drinks). It also includes those perceived-as-healthy foods like restaurant-style wraps and deli bagels. While they may seem diet-friendly, many can pack in the carb-equivalent of six slices of bread.

SAMPLE NUTRITION PLAN

Breakfast

• Greek yogurt protein shake: Blend one single-serving carton of low-fat plain Greek-style yogurt with 4 ounces of 1 percent milk, 1/2 cup of frozen berries (mixture of strawberries, blueberries, blackberries, raspberries), no-calorie sweetener to taste and ice.

Lunch

• A 50-calorie La Tortilla Factory High Fiber/Low Carb wrap with 1 tablespoon of hummus, 3 ounces of low-sodium turkey, half a red pepper (sliced into strips) and a quarter-cup of fresh spinach leaves.

• *Guys, very active women and individuals weighing more than 200 pounds can have two snacks through the day

Snack

• 1 slice of 50-calorie whole grain bread with a tablespoon of almond or peanut butter

• 1 serving of Beanitos (Chipotle flavor) with a quarter cup of salsa

• Sashimi appetizer (4 ounces of raw salmon/tuna combo)

• 1 hard-boiled egg plus 4 Triscuits

• *Guys, very active women and individuals weighing more than 200 pounds can have two snacks through the day

Dinner

• 3-4 oz. of rotisserie chicken (skin removed)

• 2 cups of pre-bagged mixed greens with cherry tomatoes, sliced mushrooms, 1 tablespoon of olive oil, 2 tablespoons of balsamic vinegar.

• *Guys, very active women and individuals weighing more than 200 pounds can have two snacks through the day

Nighttime snack

• 1 scoop of low-sugar protein powder stirred into 8 ounces of unsweetened almond milk (chocolate or vanilla)

• *Guys, very active women and individuals weighing more than 200 pounds can have two scoops of protein powder

Blast excess bloat: Not only are the above-mentioned sugars and white carbs typically calorie-dense foods that won?t keep you full for long, these carb-rich foods and drinks can also cause you to retain fluid.

Cutting back, an obvious way to avoiding bloat, gives us just one more reason to adhere to the USDA?s recommended upper limit of 1,500 to 2,300 milligrams of sodium daily. Keep in mind that limiting high-salt foods requires more than simply putting down the salt shaker. It also means nixing most fast food and canned goods, and checking the labels on ?diet? foods such as reduced-fat salad dressings and low-calorie frozen dinners, since many can be packed with hundreds of milligrams of sodium.

Try to incorporate natural diuretics when possible, such as apple cider vinegar, lemon juice, parsley and fennel. They won?t negate the effects of indulging in a high-salt diet, but every little bit helps.

Prevent muscle loss: Not only does muscle mass help to give a lean, toned appearance, it also increases the number of calories we burn. Maximize muscle maintenance and growth by incorporating a protein-rich meal or snack every three to four hours throughout the day, emphasizing lean proteins such as seafood, skinless poultry, extra-lean ground beef and pork tenderloin, as well as nonmeat options such as plain low-fat Greek yogurt and veggie burgers.

Move it: The immediate benefits of exercise are three-fold: You burn more calories, shed excess water via sweat you get a boost to mood (potentially helping to fend off cravings). Aim for at least 30 to 45 minutes of moderate to intense exercise on most days (for example, a brisk walk, running, singles tennis, or cycling). If that?s too much at first, start small and gradually increase time and intensity.

Track it: Keeping a log of food and exercise can help you stay focused and identify potential problem areas. Old-school pen and paper journaling works just fine, or try an easy-to-use smartphone app like My Fitness Pal.

Molly Kimball is a registered dietitian in New Orleans. She can be reached at eatingright@timespicayune.com. Comment and read more at nola.com/health.

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