For Weight Loss
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I created this page to give you a resource so you can lose weight. I am going to teach you the fundamentals that you need to know about losing weight. Watch the video here, and you can find everything else you need below. I wish you the most success! You can do it!
BEFORE YOU BEGIN
you should know that you can do this!
This “program” could last a few months or forever. The real thing I want to do here is give you the fundamental tools you need to start seeing results with weight loss.
Understand that weight loss is a long term goal that stems from a lifestyle. If you have a lot of extra weight it can be a somewhat long process, while maintaining healthy lifestyle.
We want this to be a steady and smooth experience that is not some MASSIVE unsustainable change to your life. I know that you can do this and I want to help you.
Below I am going to list out what you will need minimally to do this as smoothly as possible, while also making it easy enough to be a formula you can apply.
The most important thing to know to lose weight and keep it off!
Knowing how to do something is one thing, having the right tools makes it easier, faster, and guaranteed to happen.
With the knowledge and tools in place now, we can figure out where you're at.
To create the effect we want, all we have to do is slightly tip the balance to one side. Then keep it there.
Tracking key data is important so we can observe what happens, based off of that we will know what do to.
Having done this you should have learned important basics that you can now apply moving forward.
The Key understanding
KEY DEFINITIONS TO UNDERSTAND
A unit of measurement of energy.
The bodies storage for energy.
An equation used to show how many calories are coming into and leaving the body.
When you are burning more calories than you are eating.
When you are burning less calories than you are eating.
When you are burning the same amount that you are eating.
Understanding How to lose weight
The KEY UNDERSTANDING to grasp is that, despite all the differing opinions you might hear, there is only ONE THING that ultimately leads to weight loss or weight gain: caloric balance—calories in and calories out.
A negative caloric balance means you’re burning more calories than you consume; therefore, you should lose weight over time. This is known as a “caloric deficit.”
A positive caloric balance means you’re consuming more calories than you burn and therefore should gain weight over time. This is termed a “caloric surplus.”
If the caloric balance equation is near or at zero, it means you’re burning as many calories as you’re consuming, and you should maintain your current weight. We refer to this as “caloric maintenance.”
When it comes to losing weight, we can adopt approaches that influence your caloric balance, leading to weight loss. The simplest methods to effect change in these areas are:
- Less Calories In (Eat Less)
- More Calories Out (Exercise)
With these strategies, you can create significant change. However, you must monitor how you implement these changes carefully to achieve results.
Tools Needed for weight lose
To measure your weight every day.
To track you weight and any training you do.
To input and track your calorie intake from food and drinks.
To really accurately track everything you cook and eat to have an as accurate calorie count as possible.
The tools needed to lose weight
There are three tools we love to use to help with weight loss. The fourth tool is optional, but very helpful.
Since you want to lose weight, the first thing you need to do is measure your weight. In the training app we provide, you will be able to track this every day by inputting the data after you weigh yourself. We recommend doing it at the same time every day, and ideally, doing so naked is best to avoid any discrepancies caused by the weight of clothing. The best time for most people is in the morning, but do what works for you. It’s normal to see day-to-day fluctuations in your weight due to water intake, food consumption, etc. Don’t be concerned about daily numbers; just record them and stick with the process.
It’s also important to monitor how many calories you’re eating. Note that in this program, I’m not as concerned with what you’re eating as with how much you’re eating. This part can be challenging, as we often know we shouldn’t be eating certain things. However, it’s vital to confront what you’re consuming honestly. It’s okay to acknowledge your eating habits; let’s just focus on gathering the information we need to succeed.
For those who want to be really accurate, consider getting a food scale from Amazon. This can provide a much more precise measurement of your food intake when used in conjunction with MyFitnessPal. While it requires more effort, the increased accuracy can lead to better results.
Figure out the baseline
what we track as a baseline
Weight let's you see if you are in a surplus or deficit.
Tracking food eaten allow you to make sure you know calories in.
Tracking drinks allows you to make sure you know calories in.
Measuring the Baseline
Now, you need to establish a baseline for how much you’re eating and how much you’re burning. This is straightforward and only requires us to consistently track two pieces of information.
First, you’ll be tracking your weight daily. To do this, use the scale you have or have purchased, and step on it every morning before getting dressed. Measuring yourself naked and at the same time every day ensures that we control as many variables as possible for consistent readings. In our Trainerize app, you can log a weigh-in every day and take progress photos every few weeks, allowing you to really see and track your progress.
Second, we’ll be tracking the number of calories you consume. This means recording everything you eat, drink, snack on, or otherwise ingest, except for pure water. For this task, we can use MyFitnessPal. It offers a free thirty-day trial, which includes a barcode scanning feature that simplifies food logging. You can estimate the amounts you eat, but for the best results, I recommend using a cheap food scale from Amazon. This will greatly improve the accuracy of your measurements and lead to better outcomes. Tracking your eating habits will be the most challenging part of this entire process, especially for those with very varied diets. However, you can do it, and MyFitnessPal includes many popular restaurants and fast-food items in its database for quick logging.
We want to continue tracking these metrics for a week or two to develop the habit of tracking and to gather enough data to start making informed decisions.
Change the balance
how we manipulate the balance
Eating less will reduce calories in.
Changing what we eat can reduce calories in.
Exercising can lead to more calories out.
changing the balance
With the data you’ve gathered from the first one to two weeks of tracking your weight and the food you eat, now it’s time to start seeing results! To achieve this, you just need to change your “caloric balance.”
Changing your caloric balance might sound daunting; however, I believe you can keep it simple and see amazing results. To do this, we just need to either reduce the number of calories you eat, or increase the number of calories you burn. The path you choose depends on what you believe you can adhere to best and how quickly you’re trying to see results.
Reducing your caloric intake is done by changing your diet. The word ‘diet’ often gets a bad reputation because of the many extreme approaches associated with it. In reality, all ‘diet’ means is “the total amount of food and drink consumed by someone.” A single pound of fat is about 3,500 calories. To lose half a pound to one pound a week—a healthy range to start—you’ll need to cut approximately 250 to 500 calories a day. This goal may seem daunting, so it’s best to start by eliminating the biggest contributors to your caloric intake, often sweets, sodas, or other heavily processed foods and candy.
Increasing the number of calories you burn is another way to affect your caloric balance. However, this method can be more challenging for some people and generally does not impact your balance as quickly as dietary changes. Moreover, it’s usually not possible to out-exercise a poor diet. While I definitely recommend incorporating some form of exercise into your weight loss journey, it should be added over time. We will provide you with access to some very simple routines you can follow if you choose to do so.
The goal of diet and exercise is simply to achieve a caloric deficit. Aiming for a deficit of 250 to 500 calories per day is a good start, with further adjustments to be made as needed. But how will you make those adjustments and interpret the data you’re collecting?
acting on your data
how we interpret the data
When weight is going up we know we are in a caloric surplus.
When weight is going down we know we are in a caloric deficit.
When weight stays the same we know we are in caloric maintenance.
What to do with the data
Having now spent about 2 weeks collecting both your weight and your diet information, you will be able to identify some trends and make informed decisions about what to do next. There are only three possible outcomes for what we are doing, and they are as follows:
If your average weekly weight is going up, we know that you have been consuming more calories than you are burning. This indicates that you’re in a caloric surplus, and we need to reduce the calories you are eating by 250 to 500. Then, continue for another 2 weeks with this adjusted reduction.
If your average weekly weight is staying the same, we know that you have been consuming approximately the same amount of calories that you are burning. This indicates that you’re at caloric maintenance, and we need to reduce the calories you are eating by 250 to 500. Afterward, continue for another 2 weeks with this new reduction.
If your average weekly weight is going down, then we know you are burning more calories than you are consuming. This indicates that you are in a caloric deficit, and you can continue eating the same amount.
Every 2 to 3 weeks, you’ll want to review the averages of your weight again to determine if you need to make an adjustment. If you are losing 0.5 to 1 pound a week, there is no need for a dramatic change. Just keep on doing what you’re doing until it stops being effective.
Having reached this point, and armed with the knowledge you now possess, you should start to realize that you are in full control of your weight.
how to get your success
So, if you’ve read through all of this, you now have the fundamental knowledge needed to change your weight. Whether you’ve read through it or not, you can get access to all the tools you need to lose weight by filling out the form. We do not require a credit card or any payment. We simply want to enable you to make gains, and we’re here to help you do so.
When you fill out this form, I will send you an email containing a link to set up an account in our training app, which will also include a 1-year program assigned to you for free, so you can easily track your weight and be guided through this process. You will also receive an email with links to a free trial of MyFitnessPal, as well as links to weight scales and food scales on Amazon.
In the app, you will be able to message and ask questions, which I will respond to personally. I will also give you access to a group chat so everyone trying to lose weight can talk and share successes together. My hope is that this community and the resources within it will help you achieve your goals and inspire others to do the same.
Over time, I will email you free resources with different types of general dieting tips, exercise tips, and other things that may help you on your journey so you can continue to make progress.