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How to reset your body for spring: The EXACT fitness and diet plan to follow for a flat stomach

With the lighter mornings and a feeling of spring in the air comes the sense for many that it’s time to do something about your winter body.

But how best to reset and shift a few stubborn kilograms in time for the new season?

Speaking to FEMAIL, leading nutritionists Jessica Sepel and Lee Holmes revealed the diet and wellness plan to follow to be in the best physical shape of your life by December 1, while celebrity personal trainer Rachael Attard shared the exact fitness regime for a sculpted physique.

So what do you need to be doing?

Speaking to FEMAIL, leading nutritionists Jessica Sepel (pictured) and Lee Holmes revealed the diet and wellness plan to follow to be in the best physical shape of your life by December 1

Celebrity personal trainer Rachael Attard (pictured) shared the exact fitness regime for a sculpted physique

Celebrity personal trainer Rachael Attard (pictured) shared the exact fitness regime for a sculpted physique

According to Sydney-based nutritionist Jessica Sepel (pictured), the first thing you need to do if you want to reset this spring is get prepared and set aside time on a Sunday

According to Sydney-based nutritionist Jessica Sepel (pictured), the first thing you need to do if you want to reset this spring is get prepared and set aside time on a Sunday

THE DIET

What does Jessica include in her spring reset shopping basket?

* Organic protein – such as chicken, fish and eggs.

* Gluten-free grains – such as quinoa, brown rice and rolled oats.

* Vegetables – such as cauliflower, cabbage, broccolini, spinach, Brussels sprouts, sweet potato and pumpkin.

* Legumes – such as beans, lentils and chickpeas.

* Fruit – such as berries, apples, papaya and grapefruit.

* Herbal teas – such as chamomile, lemon and ginger and caffeine-free chai. 

* Fresh and fried herbs – such as parsley, mint, dill, rosemary and coriander.

* Spices – such as cayenne pepper, cinnamon and curry powder.

* Seeds – such as flaxseeds, chia seeds, sunflower seeds and pepitas.

* Extra Virgin olive oil and coconut oil.

* Apple cider vinegar.

* Lemons.

* Avocado. 

According to Sydney-based nutritionist and food author Jessica Sepel, the first thing you need to do if you want to reset this spring is get prepared.

‘Spend one or two hours on a Sunday prepping your kitchen and pantry for the week ahead,’ she told FEMAIL.

‘I’ll use this time to head out for a walk and a trip to my local grocery store or farmers’ market. Then I’ll stock up on my favourite produce, plan out some meals for the week ahead and get on top of things by pre-chopping my vegetables.’

Jessica recommends sorting out a few quick and easy weeknight dinners during this one to two hour period too – so that even if you’re caught out working late on a Wednesday, then you have something healthy that is pre-prepared and ready to eat.

When it comes to what you should be buying in the supermarket for a spring reset, Jessica said there are a few non-negotiables:

‘Try and stick to the outside aisles as much as possible – as this is where you’ll find your dairy, fruits, vegetables and lean meat,’ she said.

In Jessica’s spring reset shopping basket, you’ll find organic protein such as chicken, fish and eggs, gluten-free grains, vegetables, legumes, fruit, herbal teas, herbs, spices, seeds, oils, apple cider vinegar and avocado. 

She said the ‘ideal’ reset period for your body is somewhere between five and seven days.

However, you’ll really notice the difference if you keep up the good habits for 14 days.

Jessica (pictured) said the 'ideal' reset period for your body is somewhere between five and seven days

However, you'll really see and notice the differences if you follow the eating plan (pictured) for 14 days

Jessica (left) said the ‘ideal’ reset period for your body is somewhere between five and seven days. However, you’ll really see and notice the differences if you follow the eating plan (right) for as many as 14 days

What is the ideal spring reset day on a plate?

Jessica shared the ideal day on a plate (pictured) for the spring reset plan

Jessica shared the ideal day on a plate (pictured) for the spring reset plan

* PRE BREAKFAST: Before breakfast, Jessica said you should always start your day off with a cup of warm water with lemon. This will help to stimulate your digestion and get it going for the day. 

* BREAKFAST: She’ll then follow this with a homemade protein smoothie and a coffee, and if she’s detoxing she’ll take one of her own Detox and Debloat Vitamins, which contain turmeric, milk thistle and fennel to reduce digestive discomfort. Jessica follows this with her AM vitamin to set her up for the day.

* MID-MORNING SNACK: Mid-morning, the nutritionist will snack on some carrot sticks and cucumber with hummus, while sipping on two litres of filtered water.

* LUNCH: Lunch on the spring reset plan should be a ‘big leafy green salad’ with some carbohydrates, a source of protein, some avocado, a drizzle of olive oil and some fresh lemon.

* MID-AFTERNOON SNACK: The spring reset plan is not about starvation, and during the afternoon at about 4pm Jessica said she will have some Greek yoghurt with protein powder and berries and almonds.

* DINNER: She said something like miso-glazed salmon with sweet potato, broccolini and Brussels sprouts will work perfectly, especially when served with brown rice and avocado.

* AFTER DINNER: After dinner, Jessica said a caffeine-free chai is a great idea. If you must eat something sweet, either have a couple of nuts or one or two squares of dark chocolate. 

 

As well as upping your quantities of certain foods, Jessica also recommends you eliminate some entirely from your diet during this reset period.

‘I recommend reducing your intake of sugary, processed and packaged foods with long ingredients list during a spring re-boot,’ she said.

‘This includes soft drinks, sugar-free foods and low-fat foods.’

'If you're looking to keep up your healthy habits after a 14-day reset, I personally follow the 80/20 rule,' Jessica (pictured) said

‘If you’re looking to keep up your healthy habits after a 14-day reset, I personally follow the 80/20 rule,’ Jessica (pictured) said

For those who are accustomed to drinking alcohol, Jessica said she would recommend you reduce your intake to just one or two glasses at the weekend.

‘If you’re looking to keep up your healthy habits after a 14-day reset, I personally follow the 80/20 rule,’ she said.

‘This means I eat healthy, nourishing wholefoods 80 per cent of the time, and for the remaining 20 per cent, I allow for flexibility and indulgence.’

Jessica said she loves a glass of red wine at the weekend or a dessert after dinner, but it’s all about not beating yourself up about it – and rather getting back on the bandwagon the next day. 

PT Rachael Attard (pictured) said while diet is the number one thing that will help you drop kilos fast, exercise is also vital and you need to incorporate it in order to build tone

PT Rachael Attard (pictured) said while diet is the number one thing that will help you drop kilos fast, exercise is also vital and you need to incorporate it in order to build tone

She recommends full-body workouts including side planks (pictured), which will tone various areas of the body. Rachael is also a fan of HIIT training

She recommends full-body workouts including side planks (pictured), which will tone various areas of the body. Rachael is also a fan of HIIT training

THE FITNESS

Once you’ve sorted out your diet, the next thing to think about is a workout plan you will actually stick to.

What are the best exercises to follow to tone up?

* Walk every single day, as Rachael said this does wonders at toning your legs and is simple, easy and free.

* Try boxing to help you tone your arms without making them big or bulky. 

* HIIT workouts and something high intensity like running will burn hundreds of calories and shrink your waist fast. Incorporate this into your week of workouts. 

This is where Rachael Attard comes into things. 

The PT said while diet is the number one thing that will help you drop kilos fast, exercise is also vital and you need to incorporate it in order to build tone.

‘Try to do something active everyday and get into the mindset of working out,’ she told Daily Mail Australia.

‘It doesn’t have to be extreme – just make sure you do something every day. 

‘It could be a walk, it could be going to a yoga class or even doing an at-home workout.’

She said if it’s belly fat you’re looking to tackle, then some form of high-intensity cardio could be the answer.

‘Something like running, cycling or HIIT training will burn lots of calories and shrink your waist fast,’ Rachael said. 

A full body workout, working through the muscle groups, will also help to tone various areas.

‘If you’re looking to tone up by December 1, I would make sure to incorporate some walking into your regime every single day, and also some boxing – which does wonders for toning up your arms without making them bigger or bulky,’ Rachael said.

She recommends working out first thing in the morning, as it’s proven that this will help you to make better food choices later in the day.

When it comes to wellness, holistic nutritionist Lee Holmes (pictured) said it's all about ditching technology, prioritising good sleep and getting out into nature as often as possible

She also recommends you give your digestive system a break every few days and eat smaller portions, as this will truly reset the body

When it comes to wellness, holistic nutritionist Lee Holmes (pictured) said it’s all about ditching technology, prioritising good sleep and getting out into nature as often as possible

THE WELLNESS 

Lastly, holistic nutritionist and food author Lee Holmes shared her top wellness tips to ensure your spring reset plan gets off on the right foot.

What are the wellness tips to follow for a spring re-boot?

* Prioritise getting eight hours of sleep each and every night.

* Switch off your technology as much as possible and focus on being present.

* Try and enjoy 5-10 minutes of mindfulness every single day.

* Kick-start your digestive system in the morning with a cup of hot water and lemon juice.

* Give your digestive system a rest a couple of times a week to spring clean your body.

* Go for regular walks in nature. 

‘If the words internal spring clean have you anticipating a week of ingesting bottles of cayenne pepper and hot water and it gives you the shivers, then please know that there are easier ways to reset your body,’ she told FEMAIL. 

Lee said even just ditching your phone when you exercise or go out for a walk will have you feeling – and looking – better.

‘You could also try starting off the day with an ancient beauty secret: a cup of warm water with lemon,’ she said.

‘It kick-starts the digestive system, clears your skin, balances your pH levels, hydrates your lymph system and provides you with energy.’

Plus, Lee added, lemons have antibacterial, anti-viral and immune-boosting powers – meaning they work as a digestive aid and liver cleanser.

Finally, she said you should switch off your technology during this time and prioritise getting eight hours of sleep each and every night. 

‘Finding peace in a stressed-out, digitally dependent culture may just be a matter of practicing 15 minutes of mindfulness and meditation wherever you are,’ she said.

Give your stomach a bit of a detox by eating smaller amounts of nutrient-dense foods on certain days will also help.

‘Giving the digestive system a rest a couple of times a week will help to fast track your gut health and spring clean your body,’ she said. 

Read more at DailyMail.co.uk