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The Ultimate Guide to Getting in Shape for a Beach Vacation

A beach vacation can be the perfect way to relax, have fun and escape the New England cold. But, before you hit the waves and get your tan on, it’s important to make sure you’re feeling healthy and confident on the beach. With the right mix of diet and exercise, you can get yourself ready for that much-needed beach holiday in no time. In this article, we’ll explore how to get in shape for your next beach vacation with healthy eating tips, workout ideas and more!

1) Healthy Eating Tips

If you’ve ever considered going on a diet, you know it’s much easier said than done. Fortunately, that upcoming vacation may be just the motivation you need to accomplish your goals. Here are some top healthy eating tips to help boost your beach day confidence.

Eat More Fruits and Vegetables

Fruits and vegetables are full of dietary fiber, which helps with weight loss by slowing down digestion and keeping you full for long periods of time. Not to mention, they’re packed with vitamins and nutrients that help improve your overall health. Generally, adults should try and eat around 1.5 to 2 cups of fruits and 2 to 3 cups of vegetables every day.

What’s great about fruits and vegetables is that they’re fairly easy to integrate into your diet. Are you craving a midday snack? Grab an apple! Do you want to spruce up your morning oatmeal? Eat it with a banana! You can even get into beach mode early by throwing some fruit into the blender and making a tropical smoothie.

Eat the Right Carbohydrates

You may have heard that carbohydrates are unhealthy. The truth is, carbs can be beneficial to your health — you just need to consume the right type. White or refined carbs (like white bread, white rice and pasta) are low in fiber and get digested quickly, meaning they won’t keep you full long. Unprocessed carbs, on the other hand, are a great source of nutrition. Whole-wheat pasta, brown rice and sweet potatoes are just a few examples of healthy, unrefined carbs you should consider adding to your diet.

In general, carbohydrates should make up between 45% and 65% of your daily calorie intake. A good rule of thumb is to try and incorporate a healthy carb with every major meal. If you’re usually having lunches and dinners with refined carbs, try switching to more nutritious options. For example, you could swap out a side of white rice for brown rice, or opt for baked sweet potatoes over french fries. You’ll still enjoy your favorite dishes. However, these healthier choices contain more nutrients and support heathy blood sugar levels.

Reduce Fats and Sugars

A great way to lose weight before hitting the beach is cutting down on fats and refined sugars. Like with carbohydrates, there are different types of fats. Unsaturated fats (found in plants, nuts and seeds) are liquid at room temperature. Meanwhile, saturated fats (found in butter, sugary pastries and cured meats) are solid, and can cause cardiovascular diseases when consumed in excess.

Ideally, saturated fats should make up less than 10% of your daily calorie intake. Of course, reducing your fat and sugar consumption isn’t always easy — especially if you have a sweet tooth. The good news is, there are plenty of healthy alternatives. Choosing olive oil over butter, fruit over cookies and lean meats over fatty and cured meats are just a few of the substitutions you can make.

2) Exercise Ideas

Eating healthy is just one way to get your body ready for the beach. For the best results, it’s recommended to pair dieting with exercise. Here are a few of our favorite workout tips.

Moderate-Intensity Workouts

Exercising doesn’t have to be a stressful, overwhelming affair. According to the U.S. Department of Health and Services, a significant portion of your weekly workout routine (at least 150 minutes) should consist of moderate-intensity exercise. Put simply, these are activities that raise your heart rate, but don’t require too much effort (such as brisk walks and casual cycling).

One of the great things about moderate-intensity workouts is that you can easily fit them into your daily routine. Pick up the pace during that daily walk with your dog, or cycle to work instead of driving. If you’re stuck in a snowy area, use it to your advantage by shoveling your yard. Not only is this a great moderate-intensity workout, but it will also get you more excited about the warm beach!

Vigorous-Intensity Workouts

A good workout is all about balance. While 150 minutes of your weekly routine should be made up of moderate-intensity exercise, an additional 75 minutes should focus on vigorous-intensity workouts. As the name suggests, these are more intense activities that really get your heart rate pumping.

These types of workouts usually require your full attention, so you may need to carve out some time in your schedule to squeeze them in. However, this doesn’t mean they can’t be fun — a vigorous-intensity workout can be any sport you enjoy. If you really want to get ready for vacation, try indulging in some beach-related sports, such as swimming or volleyball.

Strength Training

Working out isn’t just about losing weight — it’s also about gaining muscle. Building your muscle mass improves your metabolism and helps your body burn more fat. And, as an added perk, it makes your body more toned, which is exactly what you want before heading to the beach.

The most well-known type of strength training is lifting weights. If you don’t have a set of dumbbells on-hand, don’t worry — there are plenty of other ways to increase muscle mass. These include doing push-ups, climbing stairs and even dancing. The more muscle you build, the easier it will be to carry all your beach supplies!

3) Medical Weight Loss Solutions

Combining healthy eating habits with regular exercise is a great way to lose weight for your beach vacation. Unfortunately, not everyone achieves the results they’re looking for. You may find it difficult to lose weight if you have one of the following:

  • A parent who has obesity
  • Type 2 diabetes
  • High blood pressure

Genetics can play a major role in your ability to lose weight. According to a study published by Harvard Medical School, having at least one parent with obesity can increase your chances of developing obesity by up to 80%.

Certain health conditions can influence weight loss as well. For example, type 2 diabetes causes insulin resistance, a condition in which the body can’t properly absorb glucose. As a result, glucose remains in the bloodstream, increasing both blood sugar levels and obesity. Having high blood pressure, or hypertension, may also make it harder to lose weight.

If you aren’t seeing progress through traditional diet and exercise habits, things like diabetes,heart diseases or other health conditions may be the culprit. In these cases, you may want to discuss with your doctor if you could benefit from weight loss medication, like semaglutide.


Whether you’re trying to boost your confidence before a beach vacation or just need some extra help with losing weight, semaglutide can help. This drug, which is injected under the skin, is a treatment used for both chronic weight management and type 2 diabetes. Studies show that, when combined with a healthy diet and exercise, semaglutide can help adults lose body weight.

So, how exactly does the treatment work? Semaglutide mimics glucagon-like peptide-1 (GLP-1), a hormone that delays gastrointestinal motility (or slows down digestion) and keeps you full. GLP-1 also assists with insulin regulation in diabetic individuals. To qualify for semaglutide, you must meet the following conditions:

  • Be overweight or obese
  • Have a weight-related health condition (i.e. type 2 diabetes, high blood pressure or high cholesterol)

For eligible persons, weight loss medication like semaglutide can give you the extra assistance you need to meet your weight loss goals. Are you interested in learning more? We offer a Semaglutide diet program that combines traditional diet and exercise routines with medical weight loss experts and treatments. Our goal is to help you get in shape, so you can enjoy the perfect beach holiday!

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