Essential weight loss formula
- Xavier Savage
- Apr 27, 2020
- 3 min read
The secret weight loss formula
Lean in close I can’t share this weight loss formula , if you are looking permanent weight loss, this formula is here for you.
There are two components involved
Diet and nutrition
Exercise and movement
Diet Over Destiny : You become what you eat and think
In order to lose weight, you have approach things methodically. You are what you eat, and what you think.
If all you think about is how you will never be the weight you want to be or whatever negative thoughts you let flood in. How likely are you to accomplish your goals?
The best thing you can do is step back and approach things the same way you would a math problem. The weight loss Formula, is easier than any math equation you’ll learn.
Everything boils down to making micro changes over time until they build up and become up permanent habits.
Achieve a caloric deficit
Exercise+Diet+Neat(non-exercise activity)+Basal metabolic rate= huh?
The above formula is the weight loss formula, isn’t as complicated as it looks.
Exercise
Obviously, Exercise creates a caloric deficit, but the issue is most people do it wrong. Wearing a heart rate monitor, is a good way to ensure your burning calories efficiently.
Other issues include, not using proper form or using a progressive approach. An easy way to remedy that is to work with a trainer, or find a progressive program online.
I have a free at home and ab program here.
Diet
Ideally what you eat is what will determine, how fast you lose weight and the quality of the weight loss. Ideally you have to reduce your calories by 250-500 calories.
I recommend reducing you intake by only 250 calories at a time.
How do I calculate the total amount of calories I should eat?
Basal metabolic rate
You find your caloric intake by taking you current weight and multiplying it by 10.
For example 250 lbs becomes 2500 calories that you can consume.
In the beginning if you are sure that you eat more than that you may start off for one to two weeks at 2500 calories.
From there every one to two weeks, you may reduce that number by 250 calories.
Note that you should never go under 1200 calories, without a dietitian. (By dietitian I mean someone who has a degree in nutrition and can refer you to a specialist if need be, not a Instagram influencer calling themselves a coach.)
If you find that you stay at a sweet spot and can continue losing weight at that number you don’t have to keep decreasing calories.
You can check out my weight loss podcast here.
Neat(non-exercise activity
This simply refers to amount of movement you do throughout the day, if you have a apple watch or heart rate monitor, track your steps, always try to beat 10k steps.
Or at the very least try to beat the number of steps you took the day before. Things like taking the stairs, and manual labor, is a good way to get exercise without having to exercise.
Other tips for losing weight
Sleep get the appropriate amount of sleep to recover and reduce stress.
Reduce Junk food consumption or eliminate it all together.
Reduce or eliminate Alcohol all together.
Drink 8 cups of water or more.
Use a delivery app instead of going to the grocery store, to avoid slip ups.
Track everything you mood, diet, and exercise.
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