1) Determine how many calories you need to be eating to lose weight.
Let’s find out how many calories you need to be taking in to lose weight.
Find Your Basal Metabolic Rate (BMR)
English BMR Formula
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Metric BMR Formula
Women: BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) – (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) – (6.8 x age in years)
Example.
A 40 year old male that weighs 200 pounds and is 5 foot 8 inches tall.
To determine height in inches, take the height in feet time 12, and then add the inches for your total height in inches.
5 x 12 = 60. Then 60 + 8 = 68 total inches tall.
Men: BMR = 66 + (6.23 x 200 pounds) + (12.7 x 68 inches) – (6.8 x 40 years old)
BMR = 66 + (1246) + (863.6) – (272)
BMR = 1903.6.
You can also use an on-line BMR Calculator Here
http://www.bmi-calculator.net/bmr-calculator/
Step 2) Determine Your Daily Calories.
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
Total Calorie Needs Example
If you are sedentary, multiply you’re BMR (1903.6) by 1.2 = 2284. This is the total number of calories you need in order to maintain your current weight.
For weight loss, our goal will be 500 calories below this number.
2284 – 500 = 1784
So for the example above, this person should be eating 1784 calories a day.
Find your BMR and write it down here__________.
Now use Harris Benedict Equation to find out how many calories you need to maintain your weight and write it down here_________.
3) Keep your total carbohydrates under 100 grams (that’s 400 calories) a day.
Use this as your carbohydrate food list:
Non-Vegetable Carbohydrates: 1-2 servings per day
Eat:
• Wild Rice
• Brown Or White Rice
• Sprouted, Organic Quinoa, Amaranth Or Millet
• Sprouted Legumes (Beans & Lentils)
• Gluten-Free Oats
• Organic Full-Fat Yogurt
Moderate :
• Soaked Legumes (Beans & Lentils)
• Raw Seeds & Nuts
• Soaked, Organic Quinoa, Amaranth Or Millet
• Regular Oats
• Fresh Milled Kamut Wheat
• Soaked & Sprouted Wheat Products
• Non-GMO Corn
Avoid :
• Canned Legumes
• Any Regular Wheat Products
• GMO Corn
• Roasted Seeds & Nuts
• Fava Beans
• Soy Beans
• Soy Nuts
• Regular Yogurt
• Cookies
• Biscotti
• Scones
• Crackers
• Bagels
• Bread
• Cereal
4) Eat .5 to .7 grams of protein per pound of body weight per day and use this list below as you food protein list.
Eat :
• Free Range Eggs (With Yolk)
• Grass-Fed Beef, Bison or Buffalo or Lamb
• Pasture-Raised, Organic Pork
• Sardines, Anchovies or Haddock in Water or Olive Oil
• Wild Salmon, Trout, Tilapia or Flounder
• Organic Whey/Casein Protein Powder
• Organic Rice/Pea Protein Powder
• Organic Hemp Protein Powder
• Organic Yogurt (Full-Fat)
Moderate :
• Yogurt Cheese
• Raw Cheese from Grass Fed Cows
• Organic Cottage Cheese
• Naturally preserved or dried meats
• Miso, tempeh, tamari or natto
• Egg protein powder
• Soaked or sprouted beans and legumes
• Raw seeds and nuts
• Raw nut butter
Avoid :
• Non-Organic Dairy Products
• Processed Cheeses
• Non-Organic, Commercially Processed Meat
• Chemically Preserved Or Dried Meats
• Protein Powders With Artificial Sweeteners
• Textured Vegetable Proteins
• Soy Protein Powder
• Tofu
• Roasted Seeds And Nuts
• Roasted Nut Butter
• Regular Or Canned Beans And Legumes
5) Get the rest of your total calories from healthy fat.
What are healthy fat? Use this as you fat food list:
Eat :
• Coconut Oil
• Coconut Meat
• Olive Oil
• Macadamia Nut Oil
• Avocados
• Olives
• Organic Grass-Fed Butter
• Organic Yogurt (Full-Fat)
• Ghee
• Free Range Eggs (With Yolk)
• Grass-Fed Beef, Bison or Buffalo or Lamb
• Sardines, Anchovies or Haddock in Water or Olive Oil
• Wild Salmon, Trout, Tilapia or Flounder
• Triglyceride-Based Fish Oil
• Pure Cod Liver Oil
Moderate :
• Raw Nuts (Except Peanuts)
• Raw Seeds
• Almond Butter
• Palm Oil
• Cold Press Flax Oil
• Bacon
• Mayonnaise
• Organic Peanut Butter
• Coconut Ice Cream
• Dark Chocolate
6) Find your fat burning zone.
Warm up on a treadmill or bicycle for 10 minutes. An indoor bicycle is better, since there’s no traffic, hills, etc.
Pedal at your maximum sustainable pace for 20 minutes. You should be breathing hard and your legs should be burning, but you should be able to maintain the same intensity for the full 20 minutes. If you’re looking at RPM, go for about 70-90 pedal turns per minute.
Record your average heart rate during those 20 minutes by using a heart rate monitor or the handles on an exercise machine.
Subtract 20 beats from that heart rate. Add and subtract three beats from the resulting number to get a range, and that is your maximum fat burning zone.
For example, if your average heart rate was 160, 160-20 is 140, 140+3 is 143, 140-3 is 137, and so your maximum fat-burning zone is when you have a heart rate of 137-143 beats per minute.
For fast fat loss, walk or bike in this fat burning zone 2-3 times a week in a fasted state. This means NO food. So, get up in the morning and go for a 1 hr walk or bike in your fat zone without any food before this exercise session.
7) Do high intensity sprint interval 3 times a week.
The original Tabata Protocol requires the following:
5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down
You need to go all out for the 20 seconds. You can choose any type of exercise for your intervals, biking, running, rowing, jumping jakes, jump rope, anything. The key is to go all out for 20 sec. Once you have done this for a few weeks, increase the interval duration to 30 seconds to 1 minute.
8) Do strength training combined with cardio 3 times a week.
Examples of this would be; run for 5 to 10 minutes then do 10 push ups of bench press, and then run for another 10 min and do some squats or leg press. Make sure you are lifting heavy. If you can do 20 reps, the weight is too light. Try for 6-10 reps of a really heavy weight.
9) Sign up for an event.
Studies have shown that about 50% of Americans that begin an exercise program eventually quite. However, other studies have shown
that when the subjects had a goal of participating in an event (a 5K run, a triathlon, a charity walk) improved compliance with the exercise program, and only 20% of the subjects dropped out. Having goals help. So, look for an event in your area.
A 5K run or a charity walk for breast cancer is great events to train for. Instead of constantly thinking that you are exercising just to lose weight, you are training for the event. This is what I did. I signed up for a short triathlon. Since I was not going back out of it after signing up, it motivated me to continue my exercise program. After I completed my first triathlon, I set a new goal.
I signed up for another triathlon that was longer. I never got bore and my exercise program never got stale. This was because I always had an event goal. Also, do not think that you have to be in great shape already to participate in the event. As you will see, there are a lot of people simply walking these events. Find a partner, and just do it.
10) Hire a coach.
They say if you want to have success, find someone who has had success in the particular area you are looking into and do what that person did you get successful. So, find a coach who personally was successful in losing weight and then hire them to help you lose weight also.
Every professional athlete has a coach. Every Olympic athlete has a coach. A coach is some who can help you through the tough times.
10) Never give up.
Forget past mistakes. Forget failures. Forget everything except what you’re going to do now and do it. Just start a new day and never give up. If you tried to lose weight, and did not work, try something different.
JUST NEVER GIVE UP!
