Lose 10lbs and keep it off!

Video 1, 2, 3, 4, & 5!

Week:1 Introduction

Step one is broken into two parts.

#1 you must know your BMR. Your BMR is the total number of calories you burn daily on your own without any activity. To do this go to http://www.bmi-calculator.net/bmr-calculator/ and fill in your height, age, weight. 

Once you have your BMR, you will need to assess your activity level.

#2 is what we call the Harris Benedict equation and to get those numbers go to http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/ and choose your activity level. If you are just starting out you need to choose, sedentary or lightly active for now. This will keep you from shooting to high and messing up the entire thing. 

Now, take your BMR x (1.2 or 1.375) , then x 7.. This will give you the total weekly calories. 

Let's say for example your BMR is 2500 and you are sedentary (1.2). 2500 x 1.2 x 7 = 21,000. This means that your WEEKLY calorie intake to stay the same is 21000 and what you want to do is lose weight. 3500 calories is equal to 1lb of fat, so if you want to lose 2lbs per week you need to take 7,000 off the total calories.

21,000 - 7,000 = 14,000. Divide 14,000 by 7 = 2,000 calories.

2,000 calories is your DAILY TARGET if you want to lose 2 pounds per week. (REMEMBER, this is an example and you have to do the calculators for yourself specific to your needs and goals)

This is where it all begins. Figure out your daily intake. If you want to send it to me for accountability, send it to [email protected] :-) . More than happy to help keep you on track!

Week 1: Tracking

Now that you know your total calorie needs you must track it every single day to ensure you aren't getting too many, but also to make sure you are getting ENOUGH.

Download myfitnesspal to your phone. This will be the app you use to track everything.

Do not use this as a weapon against yourself, it's suppose to be a tool to help you through this process of educating yourself about nutrition, losing weight and feeling better!

If you don't track you won't lose 10lbs in the next 30 days. Start tracking now!

Week 2: Protein

Myfitnesspal makes it super easy for you to know how much of each nutrient you are getting each day. Today is protein and you need 20% of your daily intake to be protein. Protein will help boost metabolism, burn fat and maintain or increase lean muscle tissue. All these will help you lose weight, feel better and build self-confidence.

Here is a list of some great options for protein:

• Chicken
• Pork
• Lean Beef
• Bison
• Beef Steak
• Eggs
• Fish
• Edamame
• Yogurt
• Cottage Cheese
• Protein Bread

Eating a balanced nutritional plan is the only way to see and maintain long term fitness success. This is only week 2 of the course, but make sure you know how many calories you need, track your food everyday and get 20% of you total intake in protein!

Week 3: Carbs

Myfitnesspal makes it super easy for you to know how much of each nutrient you are getting each day. Today is carbs and you need 50% of your daily intake to be carbs. Carbs fuel your body, give your energy and also help you build lean muscle. All these will help you lose weight, feel better and build self-confidence.

Here is a list of some great options for carbs:

• Red, White, Sweet Potatoes
• Brown, White Rice
• Bread
• Oats
• Vegetables
• Pasta
• Beans
• Fruit

Track, track, track! You must be tracking everything if you want to lose 10lbs in 4 weeks! Remember, eventually you won't have to track, but first you must educate yourself on nutrition and the only way to do that is tracking and trying! :-) You can do this!

Week 4: Fat

Myfitnesspal makes it super easy for you to know how much of each nutrient you are getting each day. Today is fat and you need 30% of your daily intake to be fat. Fat helps fight hunger, reduces risk for heart problems and improves joint health! All these will help you lose weight, feel better and build self-confidence.

Here is a list of some great options for fat:

• Avocado
• Nuts
• Nut Butters
• Coconut Oil
• Olives
• Olive Oil
• Fatty Fish
• Chia Seeds
• Flax Seed

Track, track, track! You must be tracking everything if you want to lose 10lbs in 4 weeks! Remember, eventually you won't have to track, but first you must educate yourself on nutrition and the only way to do that is tracking and trying! :-) You can do this!