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SUMMER is just around the corner but if you're not feeling 100 per cent “beach body ready”, don’t panic.
Model turned A-lister nutritionist Gabriela Peacock, who is credited with getting Prince Harry in shape for his wedding, has revealed simple tweaks to change your lifestyle.
The Czech mum-of-three also worked with Princess Beatrice to help her “feel her best" for the Queen’s 2022 Jubilee, and also advised Ellie Goulding and Katherine Jenkins.
She told Fabulous: “I believe in sustainable approaches to wellness that promote long-term health and vitality.
“While achieving a ‘beach body’ in just one week may not sound realistic or healthy, there are simple lifestyle tweaks that anyone can make to feel more confident and energised in a short timeframe.”
Here’s how you can live like royalty and change your life in seven days…
Start your day with herbal teas like green tea, known for their metabolism and antioxidant boosting properties.
Stay hydrated throughout the day with water infused with lemon or cucumber to aid digestion and reduce bloating.
High sodium intake can lead to water retention, making you look bloated.
Avoid processed foods and opt for fresh fruits and vegetables instead.
Flavour your meals with herbs and spices rather than salt.
Protein helps to boost metabolism and preserve lean muscle mass.
Start to incorporate sources of lean protein such as chicken breast, fish, tofu, and legumes into your meals.
Switch your mid-day snack of crisps or overly processed cereal bars to a higher-protein alternative, such as cold meats, Greek yoghurt, boiled eggs, sliced veggies with hummus, or apple slices with nut butter.
These snacks will help to avoid a spike in blood sugar, as well as keep you satiated for longer.
Opt for complex carbohydrates like quinoa, brown rice, sweet potatoes, and whole grains.
These carbs provide sustained energy and keep you feeling fuller for longer, reducing cravings for unhealthy snacks.
Fibre-rich foods like fruit, vegetables, and whole grains aid digestion and help to keep you feeling satisfied.
Aim to include fibre in every meal to support healthy digestion and weight management.
If your digestive system is performing well, you are less likely to feel bloated and sluggish ahead of your beach holiday.
If you struggle to get enough fibre in your diet, acts as the perfect remedy for healthy digestion, without having a laxative effect – simply add one serving per day into your routine.
Choose nutrient-dense snacks such as Greek yogurt, nuts, seeds, and sliced veggies with hummus.
These snacks provide a balance of protein, healthy fats, and fibre to keep you satisfied between meals and regulate blood sugar levels.
Be mindful of portion sizes, especially when dining out or snacking.
Use smaller plates and bowls to help control portions and prevent overeating.
Start your day with herbal teas like green tea, known for their metabolism and antioxidant boosting properties
Gabriela Peacock
Avoid sugary drinks and excessive alcohol consumption, as these can add empty calories and contribute to weight gain.
Stick to water, herbal teas like green & peppermint, and sparkling water flavoured with fresh fruit.
Also consider opting for almond or cashew milk over oat or cow’s milk for a lower calorie vegan alternative.
Aim for 7-9 hours of quality sleep each 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 to relax your muscles and improve overall sleep quality, whilst is brilliant at reducing symptoms of stress and anxiety, helping you to fall asleep quicker and more deeply.
GABRIELA told Fabulous: "While achieving a ‘beach body’ in just one week may not sound be realistic or healthy, there are simple lifestyle tweaks that anyone can make to feel more confident and energised in a short timeframe.”
1. Hydrate strategically
2. Cut Back on Sodium
3. Increase Protein Intake
4. Choose Complex Carbs
5. Prioritise Fibre
6. Snack Smartly
7. Watch Portion Sizes
8. Limit Liquid Calories
9. Get Adequate Sleep
Gabriela added: “Remember, achieving long-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 your best both inside and out.
“It’s also worth considering supplements to help you achieve your goals. Longevity-supporting nutrients such as medicinal mushrooms, plant compounds and superfoods known for their adaptogenic and anti-inflammatory properties really help you make you look and feel younger.
“A daily dose also contributes towards cognitive function and brain health, focus, mood, mental clarity and reduced symptoms of stress and anxiety, also help to contribute to your waistline.”
Gabriela is a Sunday Times bestselling author, launching her second book, , with all key details on simple swaps anyone can make to influence their lifestyle choices whether this is dietary or wellness to make you look and feel younger.
