A Typical Setup To Maximize Your Results

Okay, to the basics… To lose weight you have to eat less than you usually do. That’s it. But what is less? You’ll need to find your baseline maintenance amount of food – the amount of food you eat that maintains your current weight. Some people call this your “BMR” (basal metabolic rate); it’s the amount of calories your body uses if you were to just lie in bed all day. Since you aren’t lying in bed all day, you add a some extra calories to this to account for your usual daily activity. There are mathematical formulas you can use to get a rough number, and they aren’t 100% accurate, but that doesn’t matter. All that matters is that you eat RELA- TIVELY less than you usually do. Now, I’m not going to ask you to do math, so go ahead and use Google and search “BMR Calculator” and pick one. Punch in the numbers and get your BMR. My BMR is roughly 1900 calories. If I eat around that number, I’ll stay the same weight. To lose weight, you have to eat less than that. How much less? That’s up to you, but I recommend not going any lower than ten times your goal weight. If your goal weight is 135, set your calories at no less than 1350. Eating 10 times your goal 

weight will have you losing 1-2 pounds per week. If you eat less than that you’ll be causing yourself unnecessary stress and you’ll eventually have a binge. You don’t want that. You want this to be the last time you are dieting. Okay, so now you have your “caloric deficit”. That is the difference between your BMR and your diet limit. What should you eat? Well, you should eat whatever you like to eat, within reason, but I recommend favoring protein and veggies, this will help keep you nice and satisfied. That’s what’s great about this way of eating, if you are vegetarian, con- tinue being vegetarian, vegan, paleo, whatever you want, it’s all about that caloric deficit. How do you know you’re eating at your deficit? I recommend using a calorie track- ing tool for a few weeks so you know what you’re consuming. The best app I have found is MyFitnessPal. Set up a free account and track everything you put in your mouth for 2 to 3 weeks. Try to eat a lot of the same meals, and eventually you’ll be able to estimate calories by comparing it to your usual foods. For me, I don’t have to track at all if I don’t want to. My usual 1 large meal and 1 small meal keep me at my deficit and the weight falls off. The last thing you need to remember has to do with weight loss stalls. You might 

ind that your weight loss stops its usual rate. If it ever stops for more than 2 weeks, you’ve hit a plateau. Don’t panic! This simply means your body has gotten used to the deficit and your hormones have signaled your body to hang on to the weight. All you need to do is take a 2 week “diet break” by eating at maintenance calories (remember the BMR from above?) Usually this just means eating a slightly larger second meal, for me any- way. After that, drop your calories again and you’ll more than likely continue shed- ding weight. 

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