MOST IMPORTANT! Calorie deficit.
You need to consume less calories than you burn.
The human body burns a certain amount of energy (calories) per day. This is to perform everything from sleeping, digestion, and limb movement. So, let’s say for example your body burns 2000 calories a day, if I put you on a calorie deficit of 1700 calories a day – the 300 calories unspent will create fat loss.
If, however, your body burns 2000 calories a day and daily you eat 2500 calories this is where you gain fat/weight also known as a surplus. This will be calculated for you when you join the plan.
CONSUMER/METHOD/PRINCIPLE
Most diet/fat loss companies hide the above fact (principle) but use the same method (calorie deficit) without telling you (consumer). For example, weight watchers and low carb plans are selling you a calorie deficit plan without telling you. Of course, you will lose weight if you remove a whole macronutrient from your diet or remove (syns or whatever they’re called). Summary: all diets are the same – they create a calorie deficit.
NEATUP247
Neat = Non-Exercise Activity Thermogenesis (activity that isn’t planned)
This is basically walking, standing, using the stairs. It makes up around 15% of your daily calorie output – so I’d say it’s pretty important. Even taking a walk with friends or family, cleaning the house etc.
FITBIT/PROTEIN SHAKE
Not absolutely necessary but a step tracker can help you increase your ‘neatup247’. After all, what gets measure gets improved! If one day you only tracked 7k steps the next day you might be even more likely to take a walk to get to 8k. You can get some good ones off amazon for £30. You can't improve unless you know what's keeping you at where you want to be!
The only supplements I would recommend are whey isolate protein shake and creatine. I get mine from myprotein.co.uk.
MFP
My fitness pal app
Here, you can keep tally on your calorie and protein consumption – whilst maybe noticing little habits you do that you wasn’t aware of. It seems a bit annoying for the first few days but then it’s easy as you tend to eat the same foods which will be stored to upload quickly. You can amend your goals and I can explain this further.
MEASUREMENTS
On the day you start, make note of your weight and the following measurements: Calf, Thigh, Hips, Waist, Bicep and Chest. Try to do this at the same point every week – it helps to do it in front of the mirror, and I try to use the widest part of each. The measurements are more important than what the scales tell you – Trust me!
KCAL/PROTEIN
So, calories are number 1 on your priority list. You could eat McDonalds all day and still lose weight if you are in a calorie deficit – obviously, I wouldn’t recommend this but that’s how a calorie deficit works.
Protein – this bad boy is going to help you lose weight and keep you fuller for longer. At only 4kcal per gram, will keep you fuller for longer and is the macro that makes the body work the hardest to digest (more calorie output). That is without all the benefits for muscle growth. Carbohydrates are also only 4kcal per gram whereas fat is 9kcal per gram. It does not matter how much carbs or fat you eat this will be personal preference as long as you stick within calorie goal.
· TRAINING
I will be sending you your personalised workout plan once I receive some information.
So – are you ready?
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