Let’s face it: Some of us drank way too much beer and indulged in way too many snacks and goodies this spring break. We’re bloated, full of air, and more than likely broke a scale or two in an effort to identify how much damage we have done to our bodies. Well, there’s some good news, we have plenty of time to address our spring break decisions before summer arrives.

Cut Those Carbs

Carbohydrates aren’t necessarily a bad thing – there are good carbs and bad carbs. For example, good carbs are things which reside within sweet potatoes, bananas, or oatmeal. Whereas bad carbs are those found in bread, pasta, and fast food menus.

If you cut off a vast number of bad carbs, keeping your total intake well below 50 grams, you’re body will begin to delete fat stores which will result in loss of water-weight and body fat.

The Right Tools Can Help

There are many fitness applications available on iOS and Android devices, some are free while others will set you back a few dollars. MyFitnessPal, on the other hand, offers both free and paid services and happens to be one of the best fitness applications for those who wish to get back into shape.

Thankfully the free version of the application will do the trick — I suppose you can opt into the premium edition if you have the green, which provides additional features not found in the basic version, but why bother?

MyFitnessPal allows users to scan grocery barcodes which then displays that food’s macronutrients. This is a fantastic feature as it gives users an idea of what they are ingesting. For instance, Kirkland Signature Organic Eggs, when scanned, equal zero carbs, 10 grams of fat, and 12 grams of protein.

You can also create meal plans for yourself as well, making the chance to become macro-cognizant incredibly easy and worthwhile.

Run, Forest! Run!

Cardio is one of the best ways to increase your heart rate and break a sweat. I’m obviously not a fitness expert, but having a heart rate within the 120-150 range is pretty good. Cardio, along with implementing a low carb diet, go hand-in-hand and marry well together, making the combination essential and powerful for weight and water loss.

Drink Apple Cider Vinegar

OK, this may sound pretty terrible–and it totally is if you drink it straight–but apple cider vinegar is the way to go. Having a glass of water with one tablespoon of this stuff, along with some stevia for great flavoring, can do wonders for your body.

According to WebMD, “one small study found that vinegar improved blood sugar and insulin levels in a group of people with type 2 diabetes.” Additionally, vinegar is said to have antioxidants “that can curb cell damage that can lead to other diseases, such as cancer.”

Eat Tons of Fat

So, before you begin to freak out and hit me with that “fat makes you fatter” remark, keep in mind that trans fat, which has no real benefit to the human body, is the type that makes you gain unnecessary weight.

Whereas saturated fats, found in things like butter and meat, are good for you. All good things come in moderation, of course, but there’s nothing wrong with enjoying a delicious, bloody, steak every now and then – especially when it’s smothered in butter and served alongside mushrooms.

If you’re unaware of the Ketogenic diet, this diet focuses almost exclusively on the consumption of healthy fat intake, allowing your body to burn fat as fuel as opposed to carbs. Although you should be aware of the amount of fat with which you can eat, filling your body with healthy fat will allow your body to get used to burning fat, which will result in a slimmer waistline and smaller gut.

Generally, it’s a good rule-of-thumb, with regards to the keto diet, to keep your macros in check while knowing your personal gram limit. “Keto calculators” founds all over the web can assist you with that.

I Triple-Double-Dog Dare You!

Ok, if you manage to pull this one off you deserve a million dollars because you will, without a doubt, see a difference in body weight and personality within one week’s time. Challenge yourself to not eat any processed food–fast food or microwavable meals–and do not consume any sugar, including sugary drinks, for one week.

Yes, your body will likely freak out and go through withdrawls for a brief period, but you are guaranteed to see results if you stack this tip with the others mentioned in this article.