GET SWIMSUIT SLIM in days

Follow these simple tips and lose three pounds in 72 hours.

1. GET A FLATTER STOMACH

Jacqui Cleaver, well-being coach at New You Boot Camp (http://newyoubootcamp.com), reveals her simple and quick tips. follow them for at least a few days before you go away and you could reduce bloating and lose three poinds in three days.

– Avoid the main bloat-causing culprits: wheat, yeast. alcohol. processed foods and sugary foods including exotic fruits (which are naturally high in sugar – hav berries, apples and pears instead), white rice, salt and salty foods (have tamari sauce, which has less salt and wheat-free).

– Enjoy natural, unprocessed foods, including lean proteins, vegetables and moderate amounts of whole grains (such as brown rice and quinoa, have half a cup at meals), which will help keep your digestive system functioning well. Here’s an example menu:

Breakfast:      Scrambled eggs with half a slice of rye bread.

Mid-morning:  6 almonds

Lunch:           Chicken salad with a half a cup of quinoa with a squeeze of lemon juice.

Mid-afternoon:2 oatcake each with 1tsp humous

Dinner:           Beef stir-fry with half a cup of brown rice.

2. DRINK AWAY THE EXCESS INCHES

‘Not getting enough fluids, particularly water, is one of the major causes of water retention, because if your body has a “thirst famine” it will hang on to water you have’ says Lisa Smith, nutritional therapist at Nutriology (www.nutriology.co.uk). ‘Don’t wait until you feel thirsty – by then you’ll already be dehydrated. Aim to drink two litres a day. Reduce sugary fizzy and caffeinated drinks, as these can contribute to water retention is to have a natural diuretic smoothie. Lisa recommends you make this one and drink it onse a day for three to four days before your holiday:

Blend 3-4 in of cucumber, a quarter of a fennel, 1 swtick of celery, a small handful each of fresh mintand parsley, a handful of spinach, 2 apples and a dash of coconut water or water.

3. SLEEP BETTER TO GET SLIMMER

‘Not getting enough sleep can play havoc with your digestion and lead to bloating. So if you’re waking bloated do aim to get more hours’ sleep,’ says Lorna Driver-Davies, nutritional therapist at nutriCentre (www.nutricentre.com).

4. CHILL OUT AT MEALTIMES

‘Eating rushed meals and not chewing properly can contribute to poor digestion and bloating. So try making mealtimes a more relaxed affair, chew more slowly and savour the tastes, and try not to eat on the run,’ says Lisa Smith.

5. GET SUPPLEMENTARY HELP

Supplements and herbal remedies can help to ease and prevent bloating and water retention. Lorna Driver – Davies recommends the following:

Bloated and suffering from wind?

Probiotics (good bacteria) can help rebalance your gut. take them for a week before you go on holiday, and while you’re away. A good one to try is Optibac Bifidobacteria and fibre, £7.99 for 10 sachets.

Not very regular? A good way to reduce bloating and get a flatter tum fast is to cleanse your bowel gently with a herbal supplement for five days before you go away. this is a trick often used by models before bikini photoshoot. Try TwentyFirstCentury Rhubarb Complex, £23.95 for 60 capsules. Take on capsule before going to bed.

Waking up bloated? Bitter foods such as artichokes and lemons are said to have an alkalising effect on the body that can work to ease bloating. Take a bitters supplement before each meal. Try Herbs hands Healing Lemon & Artichoke Formula, £14 for 250ml.

Affected by water retention? Dandelion leaf is a gentle and efficient diuretic. Take two or three capsules a day a week before you go away and as soon as you get off the plane. Try Bio Health Dandelion Leaf, £6.89 for 60 capsules at www.nutricentre.com.