By Danielle Bitts

If you’re not exactly where you want to be before hitting the beach, fear not, for we’ve got a checklist to hit hard. Think of it as your “in case of emergency, break glass”, list. Let’s dive in.   

There’s no room here for a crash or fad “diet”. Though there are some controllables to reign in starting today. In three weeks, we can typically cut 3-6 pounds, reduce bloating, increase energy, and clear up skin, just by making the following a priority.  

No Nonsense Nutrition 

It’s no shock that our mission starts in the kitchen. Reminder: You can’t outwork a bad diet. No number of crunches or cardio will supersede excess consumption, especially that of ultra-processed foods, alcohol and sugars.  

1. Eat In a Caloric Deficit. I’m not in measuring mode year-round. In fact, I rarely measure nowadays after years of educating myself on the general calories associated with the food I’m fueling with. When push comes to shove, and you’re on a tight deadline, measuring will be your best friend. We’ll need to measure not only the calories in, but the calories out. This will include understanding your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). Understanding both individualized numbers will confirm that you hit a daily calorie deficit. Your basal metabolic rate is produced through the following formula: 

Men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years) 

Women: BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years) 

Once that’s done, we can add it to the total calories burned that day to find your TDEE. Eating 500-700 calories below your TDEE per day is the sweet spot for steady, healthy weight loss (about 1-1.5 pounds a week). 

2. Prioritize Whole, Unprocessed Foods: Now’s the time to put down the prepackaged goods and aim for whole foods. Really, this should be a goal throughout the year. We’ve become too complacent on foods full of gums and fillers that are disrupting our body’s gut microbiome. I digress. When you’re looking to shred, aim for loads of veggies, lean proteins (chicken, fish, tofu, eggs), fruits, and healthy fats. Carefully count your healthy fat calories as things like avocados, nuts, and olive oil tend to pack more calories than we often assume. This is a great time to cut refined carbs, desserts, fried foods, and yes, alcohol. More on that in a moment.  

3. Ditch the Booze: I’m not suggesting a breakup, (though it wouldn’t be the biggest loss of your life), but in crunch mode, cutting alcohol can make a big difference. We fail to realize just how many calories and sugar are packed in our favorite drinks. Start the day with a glass of lemon water to help with bloating. Lemon also helps stimulate the production of bile in the body and kickstarts digestion, “waking” your gut up first thing in the morning. Aim for an additional 8-10 glasses of water throughout the day to aid in appetite control and metabolism support.  

Monday: Pull Day- Deadlifts, Rows, RDL’s, etc.  

Wednesday: Push Day- Back Squat, OH Press, Push Ups, etc.  

Nutrition and movement make up a third of the equation to unlocking your fast-tracked shred goals, but don’t discount the added benefit of getting 7-8 hours of sleep to keep hunger hormones at bay and adding in the right supplements to further fuel your journey. Check out our recommended Signature™ Shred Stack to aid your goal of turning fat into muscle 💪  

Signature™ Shred: Signature™ Shred is an advanced weight loss powder—a high-powered blend designed to support fat loss, enhance thermogenesis, and boost calorie expenditure.  With ingredients selected for their scientifically backed benefits, this formula works synergistically to improve metabolism, manage appetite, support lean muscle, and promote an energized body composition journey. 

Signature™ Carnitine: Signature™ Triple Carnitine is designed to optimize fat metabolism, boost energy, and support cognitive performance. This advanced formula blends three highly effective forms of carnitine—L-Carnitine L-Tartrate, L-Carnitine Fumarate, and Acetyl-L-Carnitine—in a strategic 1500mg dosage for a comprehensive approach to your fitness and wellness journey. 

Signature™ CLA: Signature™ CLA (Conjugated Linoleic Acid) is a naturally occurring fatty acid that helps your body burn fat while preserving lean muscle. Each serving delivers a potent dose of 1000mg matrix, making it an ideal supplement to complement your fitness and weight management goals.  

Other honorable mentions include Signature™ Diuretic, Signature™, Caffeine Capsules and Signature™ Appetite Control.  

Stay focused, and stay on track with the right movement, nutrition and supplement plan.