Get your skates on if you want to spend the summer in enviable shape.

Here we are again. It seems like only yesterday when you finished getting your body in shape for a swimsuit and another year has passed and you’re back to square one. You haven’t toned your body, or moved your joints and your skin is sagging.

And now… what do you do?

Follow our 100% natural advice and you will get there.

1. Food.

Avoid food high in calories. Prepare lighter meals and go for seasonal fruit and vegetables: onions, tomatoes, lettuce, aubergines, courgettes, asparagus, spinach, peas, carrots, leeks, green peppers, strawberries, kiwis, cherries, peaches, melon and watermelon.

Eat five times a day.

Drink two litres of water a day. Diuretic infusions like camomile, green tea, or horsetail will help. You can have them cold. Fruit juice and sorbets are a good idea.

Reduce your intake of salt.

Forget about: alcohol, fried foods, sauces, cold meats, shop-bought confectionery and sweets.

2. Healthy habits.

Leave your car behind and walk. Walk or cycle to work.

Forget about the lift and walk up the stairs whenever you can.

Use an activity bracelet and set yourself challenges in your health platform, so that you can follow your progress. A few steps more each day, another floor on foot.

Do household tasks energetically. Hold your tummy in, tighten your buttocks and bend without arching your back in order to tone your thighs.

Move around at work and cover more miles.

Forget about cigarettes and don’t snack between meals. Only fruit mid-morning and mid-afternoon.

3. Do regular exercise.

Walk 30 minutes a day, at a brisk pace, 5 or 6 km/hr, go running, cycling, sign on for a spinning lesson, or step or Zumba, two or three days a week for 50 minutes.

If you don’t have time, do squats and abdominal exercises at home. 25 of each of these exercises every day is enough.

Don’t overdo it, look after yourself and you will be happy to wear your bikini. That’s what it’s all about. You are the one who needs to be happy with your body and your shape. You don’t need models or stereotypes.