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Weight Loss Cheat Sheet

Posted on 13/12/2018

It sure is complicated. Don't eat this, eat that! It's easy to feel overwhelmed and not sure where to start when it comes to weight loss.

Below is our 'Cheat Sheet', showing you some simple things that must be done in order for you to lose weight and keep it off!

Follow and monitor your nutrition in order of importance:

  1. Calories
  2. Macronutrients
  3. Micronutrients
  4. Timing
  5. Supplements

Create your calorie goals: You cannot achieve weight loss without a calorie deficit, so, it's extremely important you know how much your body burns each day.

Calculate this by: Your Body Weight in KG x 24 (Fat Loss Only). If you have access to your body fat percentage, calculating this from your Lean Body Mass is preferred.

Protein: Find your protein requirement (0.8g - 1.2g of protein per Lbs of body weight per day. E.g., 220lbs (100kg) = 176g - 264g Protein per day.

Carbs/Fats: Divide the rest of your calorie intake between Carbohydrates and Fats. Keeping in mind the calorie value of each macronutrient differs.

Protein = 4cal/gram

Carbs = 4cal/gram

Fats = 9cal/gram

Weight Loss Tips: 

  1. People do not lose weight because they are either eating too much or not expending enough energy.
  2. Energy In vs Energy Out. Be accountable for what you eat and how much you exercise. The feeling of being FIT feels much better than the feeling of eating badly! Trust me, it's worth the effort.
  3. Find a solutions that works for you and helps you eat less. Remember, eating foods that are non processed and low GI will help you stay fuller for longer. Eliminate all processed and high sugar foods (unless it's a cheat meal ;) )
  4. Plan you meals the day before. you cannot take back a meal you have eaten, so, plan you food before you eat it with a meal tracker App like MyFitnessPal.
  5. You will be hungry at some point, especially if you have been overeating for some time. Have a glass of water, listen to your body and follow your plan. You will know when it's eating due to habit vs eating because you're actually hungry.

If you want fitness in your life to help you feel better, look better, keep up with the kids or eliminate the struggle of walking up a flight of stairs then contact us to see how we can assist you.

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