Summer body goals: Foods to avoid and workouts to try
With summer looming, many are eager to show off their toned bodies at the beach or by the pool. After enduring a long winter and even a surprise snowfall in spring, it’s finally time to soak in the sun and slide into that perfect bikini.
But what if you’re still working on your summer body or want to maintain the progress you’ve made?
Fitness coach Siphelo Dandala, known as Phello Dandala on social media, has shared some essential tips to help you get there. And yes, they’re simple, achievable and designed to fit your summer goals.
Food to avoid for a flat tummy
According to Dandala, achieving that flat tummy you’ve been dreaming about isn’t just about hitting the gym, it starts in the kitchen.
He recently took to TikTok to share some crucial advice on foods to avoid if you want to shed those stubborn pounds, especially around the waistline.
Here’s what he had to say:
Ice cream
As temperatures rise, it’s easy to reach for a tub of ice cream to cool down. But Dandala warns that ice cream is a calorie-dense treat that can quickly add to your waistline.
Speaking in Vernacular (IsiXhosa) in his TikTok video, he suggests going for an ice lolly or boompie instead. While still sweet, ice lollies are generally lower in fat and won’t pack on the pounds as quickly as ice cream.
@si_phello #SAMA28 #CapCut #nutrition #wellness #weightloss #bodytransformation ##appetitecontrol #mealplan #viral #health ♬ original sound - Phello Dandala
Fizzy drinks and sweetened fruit juices
Yes, you read that right! If you’re serious about getting a flat tummy, fizzy drinks have got to go.
Dandala emphasizes that sugary drinks, from sodas to cool drinks, are packed with empty calories that offer little nutritional value.
These sugary beverages can quickly derail your progress. His advice? Water, water, and more water. Not only is it essential for your health, but it also helps with weight loss by keeping you hydrated without the added sugar.
Mvubo/phuthu (amasi)
Dandala also warns against eating mvubo (phuthu), a popular dish made with amasi (fermented milk) and often consumed during hot weather.
While it might be a traditional favourite, Dandala points out that the starch in this dish might be sabotaging your weight loss efforts.
If you’re trying to flatten your tummy, it’s best to reduce your intake of starchy foods like mvubo or find healthier alternatives.
The importance of portion control
One of the most important elements of weight management, according to Dandala, is portion control. Even when you’re eating healthy foods, overeating can still cause weight gain.
Learning to manage portion sizes is crucial in preventing overeating, especially during the festive summer months when it’s easy to indulge.
Dandala recommends using smaller plates to help reduce your portion sizes without feeling deprived. And if you’re someone who struggles with hunger between meals, he suggests opting for high-protein snacks or fibre-rich foods to keep you feeling fuller for longer.
Workouts to complement your diet
While eating right is essential, exercise is the other half of the equation. Dandala encourages his followers to incorporate a mix of cardio and strength training exercises into their routines.
Cardio, such as running, swimming, or cycling, helps to burn calories and fat, while strength training builds muscle and improves overall body composition.
If you want that flat tummy, you have to work for it. Core exercises like planks, crunches, and leg raises are all great for targeting the abdominal muscles.
Balance is key
At the end of the day, Dandala’s message is clear: chasing the perfect summer body is all about balance.You don’t need to cut out all your favorite foods or spend hours in the gym. Instead, focus on making mindful food choices, controlling your portions, and staying active.
And remember, it's not just about how you look, but how you feel. A healthy body is one that’s strong, nourished, and well-cared for.
So, whether you're prepping for bikini season or simply want to maintain your current fitness level, following Dandala’s tips could help you get there. Just remember that consistency is key, and don’t be too hard on yourself - everyone’s journey is different.