Summer is just around the corner, and for many of us, that means it’s time to start thinking about getting in shape for all the fun outdoor activities we have planned.

While exercise is an important part of losing weight and getting fit, the truth is that the majority of our success comes from the food we put into our bodies.

If you’re looking to get the most out of your workouts and see real results in time for summer, then you need a comprehensive fat loss diet plan that will help you eat healthy, nourishing foods while still taking in fewer calories than you’re burning.

Step 1: Determine Your Calorie Needs

Before you can create a diet plan that will help you lose weight, you need to know how many calories your body needs just to function.

This number is called your basal metabolic rate or BMR and it’s the amount of energy your body burns just to keep your organs functioning, even when you’re not moving. You can use any number of online calculators to determine your BMR, but a general rule of thumb is that women need around 2000 calories per day and men need around 2500.

Once you have your BMR, you need to factor in your activity level to determine how many calories you need to maintain your weight. If you’re sedentary, then you should multiply your BMR by 1.2.

If you’re moderately active (exercise 3-5 times per week), then multiply by 1.55. If you’re very active (exercise 6-7 times per week), then multiply by 1.725. Finally, if you’re extremely active (intense exercise twice per day or an active job), then multiply by 1.9.

For example, let’s say you’re a moderately active woman who weighs 150 pounds. Your BMR is 1400, so you would multiply that by 1.55 to get 2170. This is the number of calories you need per day to maintain your current weight.

Step 2: Create a Calorie Deficit

The key to losing weight is to create a calorie deficit, which means taking in fewer calories than you’re burning. A safe and realistic rate of weight loss is 1-2 pounds per week, which means creating a deficit of 500-1000 calories per day.

To do this, you can either eat fewer calories or increase your exercise (or a combination of both).

Aim for a deficit of 500-750 calories per day to start.

This can be achieved by cutting back on high-calorie, low-nutrient foods like sweets, fried foods, and processed snacks, and replacing them with lower calorie, nutrient-dense foods like fruits, vegetables, lean meats, and whole grains. You can use an app or website like MyFitnessPal to track your calorie intake and make sure you’re staying within your daily limit.

Step 3: Focus on Macronutrients

While counting calories is important, it’s also important to focus on the macronutrients that make up those calories: protein, carbohydrates, and fat.

Each of these macronutrients plays a different role in our bodies and affects our weight loss in different ways.

Protein is important for building and repairing muscle tissue, and also helps keep us feeling full and satisfied after meals. Aim for at least 0.8-1.2 grams of protein per pound of body weight per day.

Good sources of protein include lean meats, poultry, fish, eggs, dairy, and plant-based sources like beans, lentils, and tofu.

Carbohydrates provide our bodies with energy, but not all carbs are created equal. Focus on eating complex carbs like whole grains, fruits, and vegetables, which provide fiber and other important nutrients.

Avoid or limit simple carbs like sugar, white bread, and other processed foods, which can cause blood sugar spikes and crashes and make it harder to lose weight.

Fat is important for brain function and hormone production, but it’s also high in calories. Aim for healthy sources of fat like nuts, seeds, avocado, and olive oil, and limit or avoid high-fat, processed foods like fast food and fried foods.

Step 4: Plan Your Meals

The key to sticking to a healthy diet is to plan ahead. Take some time each week to plan out your meals and snacks, and make sure you have healthy, nutrient-dense options available at all times.

Meal prepping can be a great way to save time and money, and also ensures that you always have something healthy to eat when you’re on the go.

When planning your meals, aim for a balance of protein, complex carbs, and healthy fats at each meal. Choose low-calorie, high-fiber foods like fruits and vegetables to fill you up and keep you feeling full throughout the day.

And don’t forget about hydration – aim for at least 8-10 glasses of water per day to help keep your body functioning properly.

Step 5: Be Consistent and Patient

Losing weight and getting in shape takes time and consistency, so don’t get discouraged if you don’t see results right away. Stick to your calorie deficit and nutrient-dense diet plan for at least a few weeks before evaluating your progress.

And don’t forget about the importance of exercise – aim for at least 30 minutes of moderate-intensity activity per day, whether that’s walking, jogging, yoga, or strength training.

With a little patience and dedication, you can achieve your goals and feel your best all summer long!.