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March 15, 2020 | Written by Brad Russell

Beach Ready: The Complete Guide to Achieving Fast Fat Loss for Any Season

Young woman doing star jumps on the beachAs the seasons gradually change in America, many individuals search for ways to become swimsuit ready.

Whether you are eager to have a “hot girl summer” or want to turn heads as an alpha male, now is the time that many people begin concentrating on looking great for the beach.

Even if you live in a region or state with lingering winter months, most people still want to look great doing outdoor sports like cross-country skiing or ice skating.

Since the time for outdoor activities often feels right around the corner, it is no wonder that one of the top-searched keywords in America is “lose weight fast.” But how does one proceed to lose weight quickly without engaging in dangerous or ineffective activities?

The following no-nonsense guide provides the science behind getting fit quickly so that you can feel confident and ready for any season.

How Do I Begin a Fat Loss Journey to Become Swimsuit Ready?

The first step in achieving your physique goals is to familiarize yourself with the state of your current frame. While most people are familiar with the number they see on the scale or the way they look in the mirror, research has shown that many people do not know their actual measurements. The following steps will allow you to take measurements properly to get accurate results:

  • Chest Measurements – Use measuring tape to get the circumference of your chest. Place one end of the measuring tape on the fullest part of your chest, and then wrap around under the armpits, around your shoulder blades, and across the front to take the measurement in inches.
  • Waist Measurements – The waistline is defined the midpoint between the belly button and the rib cage. (If you have a problem picturing this, think of the waistline as the “crease” the forms between your belly button and your rib cage when you bend over.) Use a measuring tape to get the circumference of this area and reach your torso goals.
  • Hip Measurements – You can measure the hips by wrapping the tape below the waistline and across the largest part of your buttocks.
  • Inseam Measurements – An inseam is the length from the uppermost inner part of the thigh to the bottom of the ankle. Purposes of measuring an inseam include providing insight on clothing fitment, silhouette, and physique goals (such as thigh gap).
  • Thigh Measurements – You can get the most accurate thigh measurement by starting at the fullest part of your thigh. Start mid-thigh at the front, wrap the measuring tape around the meatiest portion to the back and around to the front again.
  • Upper Arm Measurements – Like the thigh measurement, you should take the arm measurement from the fullest part of your upper arm. Start at the front of one of your triceps and wrap the measuring tape around the widest part of your upper arm and back to the front again.
  • Neck – Finally, use the measuring tape to record the circumference of the fullest part of your neck. Start at the front of neck, gently wrap around the widest portion in the back and then return to the front again.

Why are Body Measurements Important?

Body measurementsAlthough measurements are important for achieving your fitness goals, these full-body measurements have important health implications as well. For example, your waist and hip measurements determine your waist-to-hip ratio (WHR). This number indicates how much fat your body stores in your lower body (including the waist, hips, and buttocks).

After taking your measurements, use a WHR chart or calculator to know your range. According to the National Institutes of Health, a healthy waist-to-hip ratio is 0.85 for females and 0.9 for males.

Similarly, you can use your measurements to calculate body fat percentage. According to the U.S. National Library of Medicine (and the rubric used within the U.S. Armed Forces Guidelines for Body Composition), this calculation helps you estimate how much of your total body weight is fat.

For men, subtract the neck circumference value from the waist circumference value. The resulting number is the body fat percentage value. For women, add the waist and hip measurements. Then subtract this total from the neck circumference value, and the resulting number is the body fat percentage. The National Institutes of Health advises that 14-17% body fat is healthy for males and 21-24% is a healthy range for women.

What are Other Calculations to Know When Starting My Fat Loss Journey?

Two additional factors to keep in mind during your journey are body mass index (BMI) and basal metabolic rate (BMI). These numbers help provide solid quantitative data (so that you do not have to play a guessing game with the scale or mirror).

  1. Body mass index measures whether you have a suitable amount of body fat relative to your height. You can use an official BMI chart or online BMI calculator. Normal measures 18.5 to 24.9. A BMI of 25.0 – 29.0 is overweight and a BMI of 30.0 and above is considered obese.
  2. Basal metabolic rate is the frequency at which your body burns calories in its resting state. This can include the calories needed for breathing, cell production, circulation, and daily basic functioning. You can find your basal metabolic rate by using an official online BMR calculator. Use your BMR calculation to gain, lose, or maintain your rate. For example, consume fewer calories than you burn (based on BMR) in order to lose weight.

What are the Best Ways to Proceed With My Fat Loss Journey?

Experts believe that the best way to achieve fat loss is to use these factors to improve body composition. So if you want to lose weight, one of the first steps would be to consume fewer fat calories and work on building lean muscle. Coincidentally, these factors work together to boost your metabolism and increase basal metabolic rate (BMR).

Other important ways to proceed including the following:

  1. Consume Fewer Calories – Although it may not be the easiest step, consuming fewer calories is one of the simplest ways to jump start your journey. If you normally consume 2,500 calories, for example, reduce the amount to 2,000 (to create a calorie deficit of 500). It is even better if you can focus on eliminating calories from fat first. Combining this reasonable calorie deficit with exercise can help you safely lose weight.
  2. People using dumbbellsConsume Healthy and Whole Foods – Replace processed foods, sugar, and heavy animal fats with whole fruits and vegetables, lean protein, and whole grains. Consider taking an antioxidant supplement to support your new diet. You may also wish to consult a professional dietician to create the best meal plan for your diet type.
  3. Engage in Consistent Exercise – Exercise recommend getting 150 minutes of a moderate exercise or 75 minutes of vigorous exercise every week.
  4. Add Resistance Workouts – In addition to consistent cardio or aerobic exercise, research shows that you should add light weight training or resistance workouts to gradually build lean muscle.
  5. Use a Food Diary to Monitor Calories – Using a journal or mobile app to monitor your calorie intake can help ensure that you are burning more than you are consuming.
  6. Commit to Consistent Goals – The general consensus among physicians is that you can aim to lose two pounds per week before achieving and maintaining your goal weight.
  7. Keep a Support System – A support system can help keep your journey accountable and consistent. If you struggle with compulsive eating, for example, consider joining a program like Overeaters Anonymous. Or instead of taking your typical annual vacation, take a wellness sabbatical or yoga retreat to help keep your body on the right track.

The Bottom Line

Although your initial goal may have been to ensure that your body is “beach ready,” starting a journey to fast fat loss can give you the quantitative numbers needed to achieve a healthy body weight. Use the calculators, measurements, and tools needed to reach your first milestones to create a fitness lifestyle that can last a lifetime.