Putting it all together.
So this is the chapter
that you have all been waiting for. The magic pill. The thing that you will do
in order to lose weight and help to maintain that healthy new lifestyle.
Below is the list of
things to do for eating, what to eat, when to eat it etc.
1)
Firstly,
lets calculate your BMR using the formula in the opening pages of this book
2)
After you
have done that, calculate your TDEE. This will give you your baseline of what
you need in order to lose weight
3)
Calculate
your % weight loss goals. Remember 15-20% is optimal for results and for
health.
4)
Divide
your day into 6 meals. Then allocate the calories for each meal, remembering
that you should have more calories in the morning than you do in the evening.
5)
Now you
have your template, you need to create your meals. This is where I suggested
pre-planning ahead. Your macronutrient ratios should start out at: Carbs 50%:
Protein: 30%: fats 20%. Once you have been on this for a while, it is possible
to adjust the carbs to a lower amount to generate more results.
6)
In the
table that is provided, ensure that you choose foods from the columns that
suggest the best foods. And only use foods in the columns other than that on
lesser occasions.
7)
Start your
weight training exercises. Go to the gym, get a personal trainer, do what ever
it takes. But you must start today.
8)
Drink
water. Every day! 3 litres per day is a great start.
If you do the things above, and follow the guidelines that I have given
you, you will start to see dramatic changes in both your physical appearance,
as well as your health and energy levels.
Good luck.
Please if you have any questions about this book, I urge you to write to
me.
