If summer comes closer or you are planning to get away from cold weather to escape to a nice tropical beach holiday resort, at some stage you might wonder if you are in shape for relaxing on the beach. So you reason you better go on a beach body diet to make sure to lose those few pounds that have piled up over the last months!

How to get you a beach body with a diet:

It is actually no secret how to lose weight. The problem is rather that people seek for an instant no pain solution that lets you lose weight while continuing to have chocolate cake. That’s not gonna happen! Not even with diet pills, that usually require you to eat „sensibly“ while taking those pills to ensure weight loss success. Regarding your beach body diet, it would make sense to first assess the situation.

How much weight do you need to lose and how much time do you have to do so?

Obviously everybody wants a fast weight loss. No problem, that can be done, but usually the faster the weight loss the harder it is to do! If you are really committed, you can push yourself through that phase with willpower. Otherwise, a bit slower weight loss has generally a better chance of you sticking to your beach body diet and succeeding to lose those pounds.

Once you know your time frame and how much weight to lose, you can calculate the calorie deficit that you need to create as follows: For each pound you want to lose you must take off 3,500 calories from your current diet. The speed of weight loss is determined by the number of days it takes you to cut those calories out.

Example for your beach body diet:

to lose 1 kg per month: cut out 250 calories per day

to lose 1 pound per week: cut out 500 calories per day

to lose 1 pound per day: cut out 3,500 calories per day

The third case would obviously be some kind of fast, like the Master Cleanse diet, a juice fast or the 3 day tuna diet, and assumes in this example that your body is burning 3,500 calories per day (your maintenance level). To find out what your maintenance level is and therefore your maximal possible weight loss per day could be, please use the below link to the online BMR calculator.

However, generally it is more advisable to diet on a slower pace to avoid sending your body into starvation mode and make your beach body diet more doable. You do not necessarily need a special diet plan, just cut out your worst food choices, like junk food and highly refined carbohydrates (sugars) and foods with a high fat content. If it is more convenient for you, you can also find free diet plans online with food plans that agree with the calorie deficit you want to create.

For example: if you need 2,200 calories daily to maintain your current weight, take off for example 500 calories to lose 1 pound per week = > you need to find a 1,700 calorie diet!

Or go on 1,200 calories per day diet and lose 2 pounds per week!

Your action plan:

• decide how much weight you want to lose and how fast this has to be done

• calculate the daily calorie deficit that you need to create for that

• cut out that amount of calories from your current diet

• OR go an a diet plan that offers the related amount of calories = your maintenance level (see online BMR calculator) – daily calories deficit

• get your beach body diet started today!

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