The Magic Fat Loss Pill

**NEWS FLASH**

IT DOES NOT EXIST!

I would be a millionaire (maybe billionaire) if I invented a healthy magic pill to loose fat and keep it off! The unhealthy version is called laxative/skinny tea/boom bod (been there done that!) Sorry to lead you on…. but don’t go yet, read on to see my simplified version of how to successfully lose fat and keep it off!

THE FAT LOSS JOURNEY – MYSTERY SOLVED!

• Give yourself unconditional permission to eat! Treat day, cheat meal, naughty, bad, diet are all sayings that associate negative thoughts and guilt. This leads to restriction and can cause binges! (Anyone that knows me knows about my (My old Sunday binges used to consist of inhaling large bags of jelly sweets or a jar of peanut butter with a spoon!) Instead if you eat a pizza go for it enjoy it don’t beat yourself up.

• Workout how many calories you burn a day –  I am going to try keep this simple –

          Men = (Body weight in KG x 24) x 1.4         

Women = (Body weight in KG x 22) x 1.4

This is how many calories you need to stay the same weight you are!

• Track Your Intake– To work out how many calories you are consuming start by tracking your intake. Apps like My Fitness Pal are great, you can scan barcodes so it make tracking so much easier! Now my advice with this is to use the app until you get an idea of calories and intake. Be strict with yourself, hold yourself accountable… put that glass of Pinot (cough cough bottle) in the app. Only then will you get the jist of calories. I recommend once you know what you are doing stop tracking so you don’t become obsessive with counting calories, life is for living after all!

• Calorie deficit! – OK here comes the obvious part, but sometimes the hardest part to swallow (haha). In order to loose fat you need to eat less calories than your maintenance amount (you just worked that out above), other wise you will just stay the same (maintain)! Now the amount is upto you how much you can actually lower it, try get something you can stick to week on week but a recommended range is reduce daily calories by 300/500 a day. Energy in vs energy out!

• 1LB of fat is 3500 calories – So if you minus 500 calories a day from your maintenance intake you will loose 1lb of fat a week. When you loose fat (which you will its science)  you need to recalculate your calorie intake amount… because the number is based on body weight (which you have lowered!!!)

• Don’t use exercise as an excuse to eat more– Unless you are training for worlds strongest person or smashing out marathons on the daily then the calories you burn in exercise will not cause much of a dint on your calorie deficit. My tip is to not include exercise. So when you come to my LBT or Cycle class next week it doesn’t mean you get an extra ‘Halo Top Tub’s’ worth of calories!

• Start tracking on a Friday – Most of us tend to consume more calories on a weekend, meals out, nights out, cinema, Sunday dinner all the lovely lovely things associated with calorie dense foods usually happen at a weekend. So try this… add up your weeks worth of a calories and what ever you have used over the weekend take that amount off then divide what is left for the rest of the week!