1. Weightloss Week 1 Summary

2. Calories are the currency of food. Simply think of calories as energy.
A calorie is the amount of energy needed to raise the temperate of 1g water by 1 degree.
Simply think of calories as energy.
We eat food because our body needs energy to function and to do the things we want to do.

3. This is know as Basal Metabolic Rate or BMR.
Each person on the planet requires a different amount of calories each day.
This is know as Basal Metabolic Rate or BMR.
BMR is calculated on age, sex, weight and height.
Your body is system where energy goes in, is used and comes out.

4. Women need an average of 1000 to 1500 Calories per day ---

5. I eat food that yields 1500 calories
My BMR is 1500 at my current age and weight.
IF my body needs 1500 calories and
I eat food that yields 1500 calories
= SAME WEIGHT

6. I eat food that yields 2000 calories
IF my body needs 1500 calories and
I eat food that yields 2000 calories
= WEIGHTGAIN

7. I eat food that yields 1200 calories
IF my body needs 1500 calories and
I eat food that yields 1200 calories
= WEIGHTLOSS

8. Exercise or weight train. The result is weightloss.
It is possible to eat more calories than your body requires and still lose weight.
How?
Exercise or weight train.
By exercising, your body now needs more energy to do this extra work. If no extra energy is put into the system, then the body has to use it’s fat resources. Turning your fat into energy.
The result is weightloss.

9. WARNING Continuing to use more energy than you put into your body will result in your body breaking down your muscles for energy and other complications.

10. There is no ideal or perfect weight to aim for.
The key is to live healthy and happy.
Feel good in your own skin, but never starve yourself.

11. Diet is not about eating less
Diet is not about eating less. It is about eating more of that which is good for you.

12. Weightloss = Movement (exercise) + Eating right
Your body is different to mine. It may take me 1 week to lose 1.5kg, but take you 1 month.
Be gentle on yourself. Love yourself enough to be patient and kind to yourself.

13. How am I losing weight? I live by the simple rule:
Consult a doctor or a nutritionist before following any diet plan.
I live by the simple rule:
If it does not feel good to me or hurts me. STOP.

14. I have a 3 PHASE plan for myself
PHASE 1 Lower calories. Move more. (7 to 14 days)
PHASE 2 Eat low carb diet. Include protein. Move much more. (1-2 months)
PHASE 3 Eat healthy. More protein. Weight train. (Time unknown)

15. What did I eat for the last week?

16. Breakfast
Green Juice (Spinach, Kale, Cucumber, Apple, Ginger, Lemon, Water)
or Fruit Smoothie (Berries, Banana)
Slice toast + no sugar peanut butter
2 boiled eggs
Fruit of choice
Nuts
Rooibos Tea

17. Apple + Banana + Fruit of choice Slice toast + no sugar peanut butter
1 boiled egg\Nuts
Rooibos Tea

18. 1 slice low GI bread with no sugar peanut butter
Lunch
2 pieces of broccoli
1 medium carrot
1 Apple
1 slice cheese
1 slice low GI bread with no sugar peanut butter

19. 1/2 cup Oats with 10ml milk, 1/2 teaspoon sugar
Dinner
1/2 cup Oats with 10ml milk, 1/2 teaspoon sugar

20. Provita, Wafers, Apple, Half banana
Snack:
Provita, Wafers, Apple, Half banana

21. TIPS: 1. Find a friend or family to join you or support you
2. Drink lots of water
3. You do need willpower. Do not lose the war.
4. Do not starve yourself. If you are hungry, eat something as long as it is not a carb.
5. Avoid bread, rice, potatoes at all costs.

22. TIPS: 6. You can have a little ice-cream at dinner.
7. Do not weigh yourself daily. You will know if you lost weight.
8. Before you eat your food read it. Ignorance will make you fat.
9. Rice for dinner is a big reason for putting on weight. Eliminate this completely.

23. PHASE 2

24. I can help you lose weight. Message me when you are ready.