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A healthy diet and the right fitness routine are key to looking and feeling healthier. Follow these tips during the spring and you’ll be in swimsuit shape once summer starts.

In the springtime, the days get longer and the weather warms up. Swimsuit season isn’t far away. Start now in order to be ready to sport that summer bikini. Plan on two to three months to safely drop any extra pounds you put on over the winter and tone your muscles so you’ll be fit and confident in swimwear and other summer clothing.

The key to achieving a healthy body is having a plan, says Jim White, RD, a registered dietitian and personal trainer in Virginia Beach, Va. “When you have a plan for fitness and nutrition, you’re more likely to stick to it,” says White. Write down your “Healthy Body by Summer” plan and sign a contract with yourself to help you stick to your goal.

Here are some strategies your diet and fitness plan can include:

• Eat five meals a day. It’s better to have five or six small meals a day than to skip meals or eat only two or three larger ones, says White, who is also a spokesman for the American Dietetic Association. Depending on how active you are, each meal should have 200 to 400 calories and contain protein and carbohydrates. By eating small amounts frequently, you will maintain your energy and stabilize your blood sugar levels. “You won’t be starving and overeat, especially late at night,” White says.
• Make healthy menu choices. A healthy diet is one that emphasizes fruits and vegetables. “During spring, fill up on non-starchy, seasonal vegetables such as broccoli, asparagus, and greens,” White says. To help curb hunger, have some protein at every meal, such as fish, chicken, and lean meats. Include some low- or non-fat dairy products such as fat-free milk or low-fat yogurt two or three times a day. Grill, bake, or broil your foods rather than frying them in fat. If you plan your meals around these healthy foods and leave out choices with empty calories, such as soda and chips, you’ll be better able to maintain a healthy weight.
• Plan menus a week at a time. It’s easier to follow a healthy diet when you have the proper foods to cook with at home. If you’re busy during the week, prepare meals and snacks during the weekend and freeze weekday meals. That way you’ll control your portion sizes and also have healthy, low-calorie foods ready for taking to work or when you’re short on time.
• Schedule aerobic exercise. Beginners should start with at least 20 minutes of aerobic exercise — such as walking, jogging, biking, rollerblading, or dancing — three times a week. As you build stamina, you can increase to 30 minutes and work up to 60 minutes. By summer, strive to do aerobic exercise for 60 minutes at least five times a week, White says. If you choose an activity you enjoy, you’re more likely to stick with it.
• Build muscle. White also recommends weight training at least two days a week for at least 30 minutes each time. This helps build muscle and speeds up your metabolism. Women should start with 5- to 10-pound weights and do one set of 10 to 15 repetitions per exercise. Check in with a gym trainer who can ensure you’re doing the exercises correctly. As you gain strength, you can increase the number of sets per session. By 12 weeks, you could be doing several sets. “Most people recommend that you do one set per body part,” White says, but for efficiency he suggests full-body exercises. “That’s where you combine two exercises into one, like a lunge curl or a squat with an overhead shoulder press. That way you’re killing two birds with one stone and keeping the whole workout intense.” You can use bands, weights, kettlebells, dumbbells, or medicine balls — anything that creates resistance will improve your fitness. Find out more about losing weight by building muscle.
• Find a friend. Partner with someone who is also motivated to be swimsuit-ready come summer. “You will get better results if you exercise with a friend. This not only gives you camaraderie, but can provide some healthy competition,” White says. An experienced friend also can show you the fitness ropes.
• Weigh in. Every two weeks, weigh yourself first thing in the morning. Step on the scale after using the bathroom, and weigh yourself without clothes to accurately chart your progress. Watching your weight on the scale go down can be very motivating. However, it’s possible that you’ll lose body fat but not overall weight, so get a tape measure and wrap it around your waist at your belly button to assess your progress.

The spring weather can be a great motivator to drop your winter weight gain and improve your health. Follow these simple diet and exercise tips and you’ll be in swimsuit-ready shape for summer.