Medically reviewed and approved by Nataniel Josue M.D.
Perfect body? How can I get a perfect figure? Am I getting a desirable body shape? Can I get it? The answer to all these questions is YES!!.
Harvard experts concluded that to achieve the perfect body shape; we must increase or decrease our caloric intake depending on our weight. Aerobic and bodybuilding exercises must accompany that. In this way, we will achieve not only an aesthetic body but also a healthy one.
We all dream what it would be like to have a perfect body in no time. We came to think that the celebrities we see on TV or in movies were born that way.
You have to know that it’s not like that. You can get that perfect body in no time, whether you are an adult or teenager, but there is a previous job — a balanced diet and exercise.
The body is something that you cannot change from one day to the next, but we can implement certain habits that, in a short time, will bring us closer to our goal. What do I do? First of all, we have to establish those habits that make us reach that perfect body we want.
You have to be steady, without obsession, not fail in your diet; if you do, you can lose in a short time what you achieved. In this article, we will give you all the keys to having a perfect woman’s body.
How to get the perfect body fast
A woman does not need to fast or deprive herself of her favorite foods forever to show that she has willpower. Willpower means following healthy eating habits and slimming techniques that help us instead of punishing us for losing weight.
As we introduce changes in our eating habits, the level of motivation will increase, which is normal. On the other hand, there will be low moments, and then it will be when you need to put into practice these recommendations that will be very useful to you:
Set your goal
It is super important to set a clear goal—no more general goals or no goals at all.
Some people who go to the gym have no goals and go, so they don’t look skinny. That is not a goal, and you have to go to the gym with a specific purpose.
- To gain muscle mass.
- Losing fat.
- Growing my buttocks.
- Having a flat abdomen.
- Marking my shoulders more.
- Increasing muscle mass in my arm, legs, etc.
If you go to the gym to lose weight, you may not notice any changes, thinking of quitting.
You have to be patient because you will not see the change in your body within a day. You will achieve your goal in the long run.
In one month, in two months, in three months, depending on your goal and how you do things.
Take a “progress photo.”
If you want to keep track of your progress, don’t look in the mirror every day. Take a “progress photo.” For example, your goal is to work on your abdomen, so take a picture of yourself from a distance. Wait until the same day of the next month and take another photo at the same angle.
You can take pictures of the abdomen, the face, the legs, or the whole body. This way, we will see the progress accurately.
Use the scale correctly
Don’t rely too much on your bathroom scale. It is necessary to distinguish between water and fat. A kilo or two may be due to H20, and perhaps tomorrow, it will disappear.
Don’t let yourself be disappointed by false alarms, even to abandon your diet. Base your weight loss on the clothes you wear and the percentage of fat you lose, especially if you are working out – muscle weights more than fat.
Many people often say, “yesterday I was five pounds lighter, and today I’m five pounds heavier.” Relax, don’t believe what the scale is telling you at first. A number does not define your body.
Your body has different weights:
- Muscle mass weight.
- Fat weight.
- Water weight.
Maybe those pounds are water retention weight and not fat weight. If we weigh ourselves from week to week, we will know if we lost fat, if we gained muscle mass.
Drink at least 2 liters of water a day
Water is a diet’s best friend, so drink it. It will give you a feeling of fullness, help you get rid of the sense of hunger, and protect you from dehydration.
Many people don’t drink much water because they are afraid of holding it in and gaining weight. However, every day we lose about two water glasses through sweating, another liter through the elimination of waste products, and another drink by merely breathing.
It is essential to replenish this liquid for the body to continue its functions normally.
Change your eating habits
Change your eating habits. Diets don’t have to be unbearable. Try to replace the feeling of lack of food, whether real or imaginary, through sensory stimuli. Try to make the place where you eat pleasant for you.
It is necessary to surround yourself with colors, music, and light. Paint the kitchen. Stick a fun poster on the door of the fridge. Buy plants or flowers and place them on the dining room table.
Try to satisfy your appetite by incorporating herbs or spices into your food. You might forget that you are eating on a calory count.
Try to use your inventiveness: add spices to the chicken, fish, cinnamon to carrots, nutmeg to low-calorie cheese, curry to vegetables.
Create your “gourmet” diet
Transform your fear of eating into low-calorie gourmet cooking—Cook the fish with white wine (the heat will evaporate the alcohol, maintaining the flavor.)
Use mushrooms and tomatoes to prepare high-calorie sauces for meat and fish. Have skinless and boneless chicken, seasoned with lemon juice. Make a delicious pâté with low-calorie cheese, garlic and parsley by mixing the ingredients in the blender.
Reward yourself now and then
Celebrate your weight loss with gifts: for example, buy that watch you wanted, or try out a new car; buy yourself a treat, or maybe the clothes you like.
Don’t cheat on yourself
If you cheat on yourself while you’re dieting, try to control yourself by following these tips:
- Learn to forgive yourself
- Try to make those foods that tempt you to disappear
- Replace them with low-calorie, tasty meals.
Make time for yourself
Make time for yourself. Study the cause of your weight problem, and then turn negative feelings into positive ones. The leading cause of gluttony is psychological and emotional stress. So be careful, watch your health, and improve your body!
Maintain healthy habits
This advice is essential not only for a perfect body but also for good health. I thought before that you had to go on an extreme diet and that you had to starve yourself and you don’t.
It is merely a matter of living a healthy lifestyle by implementing certain habits such as
- Eating healthy.
- Sleeping well.
- Getting up early.
- Going to sleep early.
- Drinking plenty of water.
- Stay active.
Plan your meals
Planning your meals is super important. Use one day to plan your meals for the week. That will help you eat the amounts you need, and when you have your breakfast, lunch, and dinner ready, you won’t be tempted to eat anything or binge.
Take it easy
Take your time. Study the cause of your weight problem, and then turn negative feelings into positive ones. The leading cause of gluttony is psychological and emotional stress. So be careful, watch your health, and improve your body!
Eat the right food to get the physique we want, cooking for a perfect woman’s body.
Whether our goal is to lose weight in a short time or gain it, proteins will help us with both. You can not achieve a perfect body without them. We find them in meats, fish, and eggs.
A scientific study conducted for the journal Nutrients concluded that a high-protein diet accompanied by resistance training increases the ability to reduce fat and build lean muscle mass to a greater extent than low-protein diets.
Include healthy fats in your diet
Healthy fats are indispensable for our organism and, with more reason, if we want to lose weight in a short time. They help us speed up our metabolism and make our whole body work better.
According to a study carried out by doctors Joy Hayes and Gretchen Benson, eating healthy fats such as unsaturated fats (monounsaturated and polyunsaturated) help prevent diabetes, heart problems and lead a healthier life in general.
That is basic if you want to achieve the perfect body. We recommend extra virgin olive oil, avocado, and nuts.
You may be interested in “The properties and benefits of avocado.“
They are very vital for our bodies because they give us vitamins, minerals, and fiber. Vegetables also help us fill up our stomach more quickly, which is very necessary if you want to lose weight in a short time.
We recommend broccoli, spinach, cabbage, onion. In short, all these vegetables will help us to achieve a perfect body.
Don’t overdo the carbohydrates
You can find carbohydrates in cereals (rice, wheat, etc.), potatoes, carrots, etc. We recommend these foods if we want to gain weight in a short time.
You do not have to abuse them because our body converts carbs into glucose when we metabolize them. Sensitive people to glucose should moderate their intake.
Gaining weight with these foods helps us shape and changes our physical appearance, which is another way to get that perfect body that we dreamed of getting.
It is important to avoid highly processed carbohydrates. Carbohydrates are good, although many people think that if you want to have an ideal weight, you can’t eat them.
Carbohydrates are essential to our health, but we should focus on the low glycemic index like oats and brown rice. We should avoid refined flours and industrial baked goods.
You may be interested in “How many calories should I eat a day to lose or gain weight? (Calculator and menus)“
Do not drink alcoholic beverages
Not drinking alcohol is basic because alcohol has many empty calories that our body can’t take advantage of and stores them in fat.
Alcoholic beverages also damage our liver, which has to work excessively to metabolize these substances.
It also slows our metabolism, which makes us gain the weight we had managed to lose in a short time. Slimming and getting a perfect body will be an impossible mission.
While sleeping, our body repairs the damaged tissues and cells. It also produces new cells and tissues to replace them with old, dead cells.
Furthermore, according to scientific studies, our body gets rid of toxins. At this time, our kidney and liver do the maintenance work of our bodies.
Additionally, our body gets rid of toxins. At this time, our kidney and liver run maintenance work for our bodies. So, it is essential to sleep straight for at least 7 to 8 hours regularly.
Also, our muscle relaxes, and repair them from wear and tear caused during the day.
Play a sport
The most crucial part of getting an ideal body is feeding, as we have seen in the previous points.
This way, you will get your perfect weight; you need to mold it and turn it to your taste. You can only achieve this if you adequately exercise our bodies.
Practicing a sport such as tennis, cycling, walking fast, or any activity that involves active movement will make you spend more calories. That will bring you closer to your ideal weight.
Join the gym
First, we want to tell you that in the gym, you have all the tools you need to shape your body the way you want.
We always recommend a combination of bodybuilding exercises with other cardio exercises. What do we get out of this?
- First of all, while cardio exercises help you burn calories and lose excess fat in no time.
- Weights help us turn our bodies and get those curves that are so flattering.
Working out in the gym helps keep your muscles toned and fat away. It’s not about lifting a lot of weight. You can exercise with your weight.
It is essential to do some resistance exercise where you are building strength and muscle. This type of activity helps you with toning your body and burning body fat.
Consult your gym coach for the most appropriate routine for your goal of achieving a perfect body. In a short time, you will be able to achieve that beautiful woman’s body that you desire.
You may be interested in “Routine for Beginning Girls in the Gym.”
Workout at home
The most crucial part of getting a perfect body is food, as we have seen in the previous sections. This way, we will obtain our ideal weight. We would only need to form it and shape it to our liking. We can only achieve this if we properly exercise our body.
Also, we always recommend that you attend a gym, where you will have all the necessary tools to exercise your body correctly. However, if you don’t want to go to the gym, you can work out at home in an entirely reasonable way.
You may be interested in “Master how to get in shape at home without equipment.”
We also leave you a video with a routine that you can do at home to tone and shape your body.
How to achieve a perfect body according to our weight
If we’re overweight
- If you are in this situation, you must lose weight, and the first thing you have to do is weigh yourself on a scale to see our starting point to achieve the perfect body we want.
- Once you have done this, you have to calculate the calories you have to eat daily to lose weight in a short time and doing it correctly.
- You can calculate it on the Harris-Benedict calorie calculator, which gives you the most approximate result of the calories you need.
- Then you must stick to the daily calories that it tells you and never exceed them. You can calculate this with tools such as MyFitnessPal, where you can know the calories in each food you eat.
To lose weight quickly, you can eat any food, as long as you do not exceed the calories you need. We recommend eating healthy foods for faster and more assured success.
If we are too skinny
First of all, you have to know to get a perfect body. It would be best if you gained weight. But not in any way, I shouldn’t stuff yourself with burgers and pizzas.
You can achieve it, but our metabolism would not react and eat healthy foods in a much more expensive and slower way.
You would gain a lot of weight in a short time, but mostly fat, and our dream of a perfect body would go away.
- Again I recommend you go to the calorie calculator and see what you need to gain weight consistently.
- I also recommend that you eat healthy foods and introduce them to MyFitnessPal, there will give you the exact amount of calories you are eating, and in a short time, you will notice a change in your body.
- You have to know it’s going to be a little challenging, sometimes you’ll have to eat without hunger, but it’s worth it.
- Finally, tell you that when we reach the weight we want in a short time, we will have to use the calorie calculator again.
- At that point, we’ll see if we have to raise them or maintain them.
Example of diet to get the perfect body
(Never skip it). That is what I recommend:
- One banana
- 2 to 4 eggs passed through water, with only one yolk.
- Two pieces of wholemeal bread.
- 1 or 2 glasses of defatted milk. One cup of cereal with fiber.
- One vitamin-mineral supplement.
It doesn’t matter if you do it in the morning or the afternoon.
One large protein shake (protein powder mixed with defatted milk or water). 1 or 2 pieces of fresh fruit.
- Salad with soft dressing.
- 100 to 150 grams of lean meat (chicken, turkey, or veal fillet).
- 1 or 2 slices of whole wheat bread,
- One small piece of fruit.
- A glass of skimmed milk.
- Fresh vegetables.
- Fish, chicken, or turkey without skin.
- 1 to 3 cups cooked rice or potato.
- Mineral water.
COMPLEMENTS OR SNACKS BETWEEN HOURS
- Protein shakes.
- Skimmed yogurt.
With these tips, you will see how to have a perfect body in no time. Only by having a little discipline, willingness to achieve it, and attitude will you make it.
To finish, I want to tell you if you are a little lazy. I recommend a Guide of tricks to lose weight effortlessly that will also be useful.
Cheer up, and YOU CAN DO IT!
[author] [author_image timthumb=’on’]http://buildyourbody.org/wp-content/uploads/2020/08/Nataniel-Josue-Alvarez.jpg[/author_image] [author_info]Article reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology – April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 – July 2018[/author_info] [/author]