How to get a beach body in 3 weeks

3 Week Beach Body - Begu Health Teas

It’s holiday season, which means it’s time to slip on your swimsuit and hit the beach. If you’ve yet to achieve your bikini body goals, there’s still time to tone up and slim down before high summer – keep reading for an intensive three-week plan of action suitable for anyone.

1. Fill up on fibre!

With only a few weeks to get your body beach-ready, watching what you eat can help you shed a few pounds and beat the bloat.

Many dieters will cut out carbs as part of an intensive body blitz but it’s wise not to forgo carbohydrates completely, as many carb-rich ingredients are a great source of fibre. Carbs help you feel fuller for longer, they detox your digestive system and keep hunger at bay!

Top tip:

Fibre-rich carbs include brown rice, oatmeal and wholewheat pasta.

2. Switch sweet snacks for fruit

It’s all too easy to reach for a chocolate bar to curb the mid-afternoon slump, but fruit is a healthier alternative for indulging a sweet tooth.

Apples and raspberries are sweet and tangy, full of fibre and rich in vitamins. They contain antioxidants which are better protection against disease and make for great-looking skin. If you travel to and from work and worry about fruit getting damaged in transit, try dried alternatives like figs and apricots.

Top Tip:

A fun-size bag of chocolate-covered raisins can make for an extra sweet end-of-week treat.

3. Eat little and often

Eating regularly can help reduce the desire to binge as it keeps blood sugar levels stable throughout the day. This means you don’t feel overly hungry and ready to give in to tempting treats!

Another benefit of eating small meals regularly is that your metabolism burns calories at a steady rate. Fewer meals of larger proportions slow your metabolism down making you feel sluggish and less likely to burn as many calories.

Top tip:

3 small meals a day, along with 2 snacks, should keep you ticking over without any hunger pangs.

4. Beat the bloat!

Bloating can affect how you look and how you feel when you hit the beach. Improve your mood by banishing the bloat over the next few weeks and enjoy a slimmer appearance when you brave the bikini!

Certain foods and drinks can contribute to bloating – vegetables like onions and broccoli are known to cause gas and contribute to the puffy look. Switch to spinach, asparagus and other veggies with a higher water content.

Top Tip

Oranges and bananas, which are packed with potassium – can help combat water retention.

5. Up your exercise levels

If you want to lose weight and tone up in just three weeks, try exercising for at least an hour a day, resting for one day each week.

Cardiovascular exercise is great for burning fat but working on your core can also have impressive effects in a short space of time – exercising with kettlebells, for example, means your body needs to work harder, and you can burn up to 400 calories in just 20 minutes by adding kettlebells into your routine.

Top Tip

Add kettlebells to your exercise routine to burn up to 400 calories in just 20 minutes!


Eating less and moving more is a well-known manta for weight loss – just make sure you cover all the main food groups, fill up on fruit and veg and ramp up your exercise regimen for the next three weeks to achieve a beach body in a short space of time.

Help combat hunger pangs and feel fuller for longer with our Appetite Tea, infused with natural appetite suppressants and herbal fillers – click here to find out more!