The perfect summer body

Get toned! If you want a shapely figure, do a set of squats, crunches and push-ups multiple times a week.

Avoid sugary drinks! Soda, energy drinks and sports drinks contain an excessive amount of sugar, so you’re better off sticking with water.

Cut the carbs! Stay away from heavy foods like bread and pasta and opt for a salad with flavorful fruits and dressings.

Juice and tea! Juicing can keep you energized and hydrated while tea can relax you and keep the bloat away.

Wear sunscreen! Protect your skin against harsh UV rays by wearing an appropriate amount of sunscreen.

THE RULES

• Always eat breakfast, lunch and dinner, with snacks mid-morning and afternoon.
• Do eat five to seven servings of fruit and veg daily (frozen is fine).
• Do eat a little protein at every meal.
• Do switch to non-homogenized organic milk (try Duchy Originals, from Wait-rose).
• Do use virgin coconut oil (for cooking) and extra virgin olive oil (for salads); avoid sunflower and corn oils, and margarine.
• Do sip six to eight large glasses of water daily (flavor with lemon, mint, ginger or strawberries if you like). Take a (glass) bottle of water with you when you go out. Also drink green tea and pressed fruit juices. 
• Don’t eat refined carbohydrates (in bread, pies, pizza, cakes, biscuits, etc); processed foods, which may upset appetite-controlling hormones; or drink fizzy drinks, alcohol
  and coffee.