One of the questions I get asked most often is how to get ready for a special event like a wedding, photo shoot, or beach vacation. There are a few tweaks to your nutrition and workouts that I've found to work well when you're trying to shape up quick!
Cut out any food allergies or foods that tend to make you bloat. For me, these are things like yogurt and cottage cheese as well as protein powders and artificial sweeteners. If you have any food intolerance's or know that ____ makes you bloated every time you eat it, skip it for about 2 weeks.
Try to eat as much whole food as possible. This means temporarily cutting out powders, shakes, and protein bars. Among other things, this will keep you fuller longer because as much as I love them, a Quest bar doesn't keep me full the same way chicken, broccoli, and rice does.
Cut back on your sugars, including fruit. Try only having a piece of fruit immediately after your workouts.
Pump up the intensity in the gym. Increase your reps to the 12-20 range and keep your rest times as short as possible. Keeping your heart rate up will allow you to burn more calories while lifting- always a plus!
Increase your cardio- if you're doing 3 days now, bump that up to 4 or 5 days to give you that extra calorie expenditure. HIIT cardio is a great way to burn through a lot of calories quick and increase your burn throughout the day-- try 20 second sprints followed by 40 seconds of rest.
Drink a TON of water. The more water you drink the less your body will retain- I shoot for a gallon a day and usually end up going over that.
Slightly drop your carbohydrate intake and slightly bump up your fats to compensate. I don't recommend going below 30% carbs, but the slight decrease will also help you to hold less water.
Some of these I wouldn't do long term, like lowering carbs or increasing cardio but they will give you a slight edge if you incorporate them for 2-3 weeks. Keep in mind you're not going to see huge changes, those come with hard work and dedication over time but these may help shed a pound or two and help get rid of some bloat!