12 Tips To Drop A Dress Size

Dropping a dress size in a week is possible but ultimately, if you want to keep the weight off, you’ll need to make long-term changes to your diet and lifestyle.

Being able to fit into a new dress or that skirt you’ve stashed away in the closet, gives you a realistic picture of what’s going on in your body.

Follow the training and dietary advice below and you’ll tone up, shape up and feel good that dress.

Food choices

Diet is of high importance when it comes to slimming down, and instead of skipping meals, try eating a good amount of healthy natural foods, that are high in nutrition but low in calories.

Always try and select whole-food choices for meals and snacks, avoiding processed foods (foods that come in packets) as they are generally low in nutrition and high in unwanted calories such as fat and sugar.

These are the best types of foods to eat when sticking to a health diets; lean meats, eggs, low fat dairy products, fruits, vegetables, nuts, seeds, legumes, beans, oats, long grain rice and whole-wheat carbs.

How about food alternatives and their average calories to help you pick the better option: (per 100g/ml)

Food Alternative
Salted crisps – 550kcalPopcorn (air popped) – 350kcal
Sweets – 400kcal Dried fruit (apricots) – 230kcal
Milk and White chocolate – 550kcalDark chocolate (70%) – 250kcal
Cake – 450kcal Banana bread – 290kcal
Ice cream – 210kcal Yogurt – 60kcal
Pizza – 300kcalPita pizza – 200kcal
Coke (1 litre) – 450kcalFlavoured or sparkling water (1 litre) – 20kcal
Chips – 300kcalSweet potato wedges – 90kcal 
Sugary cereal – 350kcalSteel-cut oats – 250kcal

Exercising legs is important

Many people when preparing for the beach, will immediately hit the abs and arms, yet legs are just as important as toning up the upper half of the body.

An additional advantage of including cardio training in your workout plan is that almost all cardio training involves using your legs; running, cycling etc, so these exercises will tone up your leg muscles as well.

Slender and muscular legs will elongate them, making you look slimmer and taller. So hit the squat rack, get on the bike and some cardio to tone up those legs and walk your way in the dress you want.

Cardio exercise is good

When looking to tone up, it’s easy to forget about cardio training.

However, for a balanced health and fitness program, cardio training is essential to ensure that your body’s most important muscle, your heart, is trained too. As boring and exhausting as running, swimming and cycling can be, hitting the bike and fitting in a jog could be once recipe to fitting into that dress.

But don’t fear, cardio can be done through endless forms of exercise. So if you hate the treadmill and don’t even want to look at a bike, join a zumba class or put on some boxing gloves, still working your heart and fitness, but adding that bit of much needed excitement and not ending up being bored.


Their are so many benefits of water, keeping your brain functioning properly, hydrating your skin, flushing out toxins and many more. But when trying to lose weight water is key!

Drinking cold water can further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.

How do you know if you’re getting enough water? A general rule is to check the toilet after you’ve gone to the bathroom. You’ll know you’re well-hydrated if your urine is clear or very light yellow in color. The darker your urine, the more water you need to drink, especially if weight loss is your goal.

Ditch the sit-ups

Endless sit-ups and crunches unfortunately will not result in the perfect body, as much as ab exercises will tone your body to a certain extent, you workout should be about variation.

If you’re looking to get a slim waist for the beach, sit-ups for your abdominal muscles are just one of the exercises you should be doing. The core should be your main focus when working out the abdomen.

The plank, leg lifts, russian twists and many more exercises that tackle all areas around the abs are better to get the slimmer and more defined stomach. Plus as many trainers and exercise forums will tell you; abs are 70 per cent kitchen 30 per cent gym.

Turn your time away from mindless ab exercises and work your whole body instead. Super moves like squats and star jumps will speed up your metabolism, turning on fat-burning hormones for up to 48 hours.

Do three sets of 10 twice a day.


Detox drinks are a great way to cleanse the body of the toxins responsible for things like digestive issues, bloating and constipation. The best part is that most detox drinks can be homemade and offer a variety of benefits.

A boost in your metabolism and digestive system can help you achieve your weight loss goal easily, provided you make some dietary changes as well.

Give an apple cider vinegar-infused detox drink a try.


  • 1 cup of warm water
  • 2 tablespoons of apple cider vinegar
  • 2 tablespoons of lemon juice
  • 1 tablespoon of honey
  • 1 tablespoon of cinnamon
  • 1 dash of cayenne


Combine all ingredients, stir, sip, and enjoy!

Train early

Any exercise at any time of the day will benefit, but morning workouts are ideal.

As hard as it is pulling yourself out of bed, getting an exercise in after breakfast is perfect to kickstart your metabolism, starting the fat and calorie burn process. And if you’ve worked out hard your metabolism will keep burning for the rest of the day, up to 15 hours after, killing off those calories at a higher rate.

Sometimes our schedules don’t allow for morning workouts, but boosting your metabolism and freeing up the rest of the day can be a great way to start the day and keep to your workout routine.

Keep Your Body And Training Balanced

When you look in the mirror, the main muscles you see are your abdominals (stomach), chest and biceps (upper arm).

Avoid over-training these areas because you will develop postural imbalances. Make sure that you tone up all round the body, not just what you see when you look in the gym mirrors. Legs are a vital part of any workout, as your bum can be a tricky area for most women’s pre-bikini body.

So, make a workout plan to train areas on different days, allowing for muscle recovery and equal training. Sometimes an unproportionate body can make you feel worse than holding a bit of flab, so balance and equality is important in your exercise.

Try more raw food

Your oven gets a rest on this diet. In short: When you cook it, you kill it.

The idea is that heating food destroys its nutrients and natural enzymes, which is bad because enzymes boost digestion and fight chronic disease.

A small leafy green salad, half a grapefruit or some raw veggies eaten just before a main meal will help rev up digestion, so you’re less likely to bloat.

The following foods are suitable for the raw food diet:

  • soaked and sprouted beans, grains, and legumes
  • dried fruits
  • raw nut butters
  • fresh fruits and raw vegetables
  • freshly made fruit and vegetable juices
  • milk from a young coconut
  • nut milks
  • raw nuts and seeds
  • purified water, but not tap water
  • seaweeds
  • sun-dried fruits
  • green food powder, for example, dried wheatgrass or algae
  • other organic, natural, or unprocessed foods
  • fermented foods, such as kimchi and sauerkraut

Resistance Training

More muscles will mean more fat burn, simple!

Don’t worry that you’ll bulk up or look ‘manly’ as women don’t have enough testosterone to muscle gain as much as men, instead you body will become more toned, tight and slender. Toning up your muscles will not only burn more calories but will make you feel great!

Weight training also causes your metabolism to burn for a longer time than cardio, meaning fat continues to get used up even when you’ve stopped working out. Your fitness will improve and the changing shape of your body will make you feel more than able to rock in that dress!

Plan ahead

Food journals are a great way to plan out your meals, control your shopping, avoid unhealthy eating and seeing how many calories you’ve been consuming. Setting out what you want to achieve is the best way to keep yourself on track.

When were just aimlessly trying to lose weight and tone up it is easy to get diverted off the path. Instead, plan achievable and reasonable goals to keep yourself on course and even treat yourself when you reach each goal.

Day by day routine

Day 1

Daily dose:  45 minutes of brisk walking (at least 4 mph/6.4 km pace), swimming, or cycling. Resistance circuit.

BREAKFAST – Bowl of fresh fruit salad topped with 3tbsp fat-free Greek yogurt and 1 tbsp chopped nuts of your choice.

SNACK – An orange and three brazil nuts.

LUNCH – A tortilla wrap stuffed with plenty of salad leaves, 2 tbsp low-fat hummus, 1 tbsp reduced-fat cheddar and 3 quartered cherry tomatoes.

DINNER – A large fillet of white fish such as cod or haddock, brushed with oil, seasoned with salt and pepper and grilled until just flaky. Squeeze over some lemon juice and serve with 150g low- fat oven chips and a large salad with no dressing.

Day 2

Daily dose: 30 minutes of running (at least ten-minute-mile pace), elliptical training, or rowing.

BREAKFAST – A whole wheat English muffin, split and toasted and topped with a poached egg and served with a tomato, halved and grilled

SNACK – A kiwi fruit and tbsp mixed nuts.

LUNCH – Place a tinned peach on lettuce leaves, top with 200g cottage cheese and 1 tbsp pumpkin seeds, and serve with 3 rye crisp breads and a tomato cut into wedges.

DINNER – Stir-fry either 150g lean beef OR Quorn, with a bag of stir-fry vegetables, ½ tsp Chinese five spice seasoning, 1 tbsp reduced-salt soy sauce, 1 tbsp tomato ketchup and a splash of water if you need it. Serve with 40g rice noodles (uncooked weight).

Day 3

Daily dose:  45 minutes of brisk walking (at least 4 mph/6.4 km pace), swimming, or cycling. Resistance circuit.

BREAKFAST – Small tin of reduced sugar and salt baked beans, served on a small slice of wholegrain or granary toast, with 3 sautéed mushrooms.

SNACK – A pot of fruit juice topped with 2tsp toasted sesame seeds.

LUNCH – Big bowl of salad, topped with 5 olives, 30g reduced-fat feta, and a small slice watermelon, cubed. Drizzle with 1tbsp fat- free dressing and serve with a small wholemeal pitta bread.

DINNER – Cook 40g wholemeal spaghetti. Drain, slice, and stir in 2 sundried tomatoes in oil. Add baby leaf spinach, 3 chopped olives, 1 tbsp capers, and a small tin of tuna, drained. Reheat. Serve with salad and no dressing.

Eventually, as you continue your regular daily activity and strength training, you’ll notice that your rings fit looser, your belt can fasten tighter and the buttons aren’t going to pop off anymore. Just the motivation you need to keep up the good work!

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