My Progress in just 5 months
When it comes to weight loss its important to understand the rules of the game before starting the game. Many people go into the “game” of weight loss at an unfair advantage because they know ” some ” of the rules and are motivated by ” DESPERATION ” and ” FEAR “. These emotions can serve a purpose but for many people they do more harm then good because they cause you to BE IMPATIENT , IMPULSIVE and take SHORTCUTS . A scarcity mindset starts to take over and sooner than later your off track and back where you started or worse behind. I would encourage you to TAKE A BREATHE , press PAUSE and LEARN THE RULES of the game before moving forward. Below are some rules I have accumulated over the years of working with weight loss coaches and my own trial and error.
Rule # 1 – You will lose weight IF you are in a calorie deficit.
In order to be in a calorie deficit you must first know what your maintenance calories are. This is an estimated number of calories a person needs to consume each day. You find this by using a simple formula that is based off your Age, Gender, Height, Weight and Activity level. This a estimate and isn’t exact but its a starting point.
*You can and will lose weight if you simple eat under your maintenance calories BUT this is only 1 factor.
Rule # 2 – Understand the Factors that determine whether or not your going to gain or lose weight
Factor 1 – Total calories consumed on a weekly, monthly, yearly basis.
Factor 2 – Steps taken on a weekly, monthly, yearly basis.
Factor 3 – Stress Management (how you deal with pain, worry) & Quality of Sleep
Factor 4 – Exercise in 2 forms: 1 form that elevates your heart rate. 1 form that challenges your muscles and strength.
Your weight loss journey starts when you DO 1 of these factors.
Rule #3 – Find your weight loss strategy that you can follow for 12 months in a row
FIND YOUR MAINTENANCE CALORIES
And based off your
*Your maintenance calories are a estimate number of calories a person needs to consume each day. This will result in neither gaining or losing weight. Just maintaining.
**Quick note on plugging your numbers in. Its recommended to overestimate your starting weight and underestimate your activity level. This will only be to your advantage moving forward because most people tend to THINK they MOVE more than they actually are.
After you plug your numbers in a RESULTS PAGE will be
As you see in the above image my maintenance calories or
maintain weight is 2,807
mild weight loss is 2,557
weight loss is 2,307
extreme weight loss 1,807