If your goal is weight loss then define first how much weight you want to lose and add a timeline and an empowering reason why to start with. Fail to do this and you just missed the most important step to set yourself up for real success right away.
Next, all you need to do is ensure you are in a caloric deficit of -300 to -500 on average daily. To do this you will need to figure out how many calories you burn daily.
Now how to do this?
Take out your phone and open up your calculator tool. Next, flip it sideways so it turns into super scientific mode and type in the formula below.
- For women: 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)
- For men: 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)
Then you multiply that number by your average activity levels:
A. 1.2 points for a person who does little to no exercise.
B. 1.37 points for a slightly active person who does light exercise 1–3 days a week.
C. 1.55 points for a moderately active person who performs moderate exercise 3–5 days a week.
D. 1.725 points for a very active person who exercises hard 6–7 days a week.
E. 1.9 points for an extra active person who either has a physically demanding job or has a particularly challenging exercise routine.
Ok, Well Done!
Now that you have your number you just make sure to consume -300 to -500 calories less than you burn on a daily basis. You can easily log your food intake with My Fitness Pal.
Keep in mind that the days you do less activity you will burn less and the days you workout you will burn more so make sure to balance your intake accordingly based on these factors.
Now if you implement this consistently and you are patient you will lose weight 100% of the time however we haven’t covered how to feel amazing all at the same time so let’s do so now.
If you really want to feel amazing like you deserve to then there’s really 2 things that will make a super positive shift in your energy levels for good.
1. Key to Feel Amazing Is the Type of Foods You Consume
If you want to feel amazing then consume lots of water, lots of leafy greens, lots of vegetables, lots of fruits, plenty of legumes, plenty of nuts and seeds so long as your not allergic and minimal animal foods.
No processed or unnatural foods! Basically, as natural, raw, and whole food as you can possibly Imagine.
Now obviously this might not sound easy or appealing at first however you owe it to yourself to give it a go for at least 30 days one time. I promise you that you will never go back once you truly experience the difference.
And because I know that this is a difficult switch to make I’m here to support, guide, and hold you accountable to help you make that switch Super Easy every Step of the Way.
2. Key to Feel Amazing Is Movement/Exercise
You want to develop a Movement/Exercise Routine that you Enjoy Doing this way you will want to do it and be able to stick to it.
Movement/Exercise will give you so many incredible benefits and once again you will never go back once you’ve found a way that you love.
This too takes time, energy, and effort to figure out.
Now you don’t have to go about it all by yourself as again I will make this process super easy for you so that you can lose all the weight you want to consistently + feel amazing all at the same time without the stress or worries of trying to figure out what works and what doesn’t.
Thank You for reading and I hope to hear from you soon!