Cool down and stay healthy with these helpful tips from the UAE fashion model

It’s that time of year folks — the sun is shining and the pool parties and beaches are calling, meaning bikinis and boardies. Having modelled for the cover of some of the region’s biggest publications, Elvira Jain knows just how important it is to stay in shape this summer season. Here are her top tips.

Diet is key

Nutrition counts for 80% of your progress when getting in shape, and that leaves exercise with just 20%. Most people are shocked by this, but it’s true. You can do 1,000 push ups, but you won’t lose much body fat if you go and eat everything you can afterwards. I normally follow a three-meal or five-meal per day plan; with the three meals per day plan, you would have a cup size of yoghurt or porridge for breakfast, a cup of fruit added to this, and possibly a dash of flaked almonds (a source of fibre).

You would then have a cooked meal for lunch with a fist-sized portion of the three recommended food groups, and then something similar for dinner.

You may even have a whole grain sandwich with a cup of veg or salad, then some fruit on the side for lunch if you prefer. The point is that your portion of each food group shouldn’t be much more than a cup serving. With the five meals per day approach, you would decrease these meals by a third of their size, and then add in 2-3 snacks that are palm-sized.

You may have a palmful of nuts, two small boiled eggs and some spinach, and a palmful of carrot sticks or celery as your snacks for the day.

Stay hydrated

Dubai can be extremely hot during the summer months so keeping yourself properly hydrated should be the first step on your list when learning how to get a summer body! And it isn’t just for the weight loss benefits. One thing to do is get an infuser water bottle. With one of these, you can make your own flavoured water with fruit which will encourage you to drink more. Fresh fruits like strawberries, berries, oranges, lemons, limes, work really well, so there’s plenty of choice.

If you struggle to cut out caffeinated drinks like tea and coffee, then you can always try green tea or herbal tea to substitute some of your daily intake.

The workout

It’s time to turn your attention to your workout routine. I personally love HIIT and strength training, and I believe this will get most people the results they want to see.

The five HIIT exercises that work for me are kettlebell squats, burpees, flutter kicks, bicycle crunches, moving plank. Workouts should last at least 12 minutes every day.

Get some sleep

Getting your full 7-9 hours of sleep is vital when attempting to get in shape. Without getting to bed at a reasonable time, the process of losing weight and/or getting fit slows down unfavourably. When you don’t get enough sleep, two of the hunger hormones in the body called ghrelin and leptin are influenced.

Ghrelin is the hormone that allows the brain to know when you are hungry. It is released in your stomach in high amounts when you are hungry, and low amounts when you have eaten. On the other hand, the fat cells release leptin, which allows the brain to know when you are satisfied. In the case of sleep deprivation, your body creates less leptin but more ghrelin than usual. This causes a spike in your appetite. So always make sure to get the right dose of sleep.

Record your progress

You’ve nailed your diet, you’ve been working out regularly, and you’re sleeping like a log. What else could you possibly do to ensure that you know exactly how to get a summer body? Well, there is one more thing. You may underestimate the power of it, but trust me, you must record your progress.

Here are some suggestions: Weigh yourself on the same morning each week; measure your waist, arms, legs each week; keep an outfit that doesn’t fit and try it on every week (it will get gradually looser/tighter depending on your goals); track your body fat percentage on the scales at the gym.