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STEP 3 - INTEGRATING A CALORIE DEFICIT
To lose weight your body needs to burn more calories than consumed. This means if the calories you eat throughout the day are more than what you burn a day, you will gain weight. If you are eating fewer calories than your body burns a day you will lose weight. Both of these terms can be referred to as calorie surplus and calorie deficit.
Everyone has a metabolic rate. It is the amount of calories you burn throughout the day with no exercise whatsoever. The BMR depends on your lifestyle and activity level. If you have a job that requires more physical work, you will more likely to have a slightly higher BMR compared to someone who has got a 9-5 office job. I'll have a link to a FREE ONLINE BMR CALCULATOR that you can use at the end of this guide.
Once you have got your BMR, you can start reducing 250 calories a day. Every 3500 calories is 1lbs. If you are at a deficit of 3500 calories you will be losing 1lbs. By reducing your calories by 250 a day, you will almost be losing 1lbs every fortnight! That's only through your calorie deficit! You will still be losing weight if you have detoxed and started eating high fat low carb foods! (keto) #BOOSTED
KETO DIET (low carb high fat) + CALORIE DEFICIT = AUTOPILOT WEIGHT LOSS
I have tried both of these methods alone but found that the best results appear if you combine both together.
To be on a healthy calorie deficit, reducing 250 calories a day is perfect as we are only using this strategy to help see our results faster. You won’t need to worry too much about calories as your main focus would be eating clean. The process of your body using fat as energy and being on a calorie deficit will definitely get the weight shredding off you.
By week 6, given that you’ve followed all my steps so far, expect to be hearing a lot of “have you lost weight” ?
You can keep track of your calories with the MyFitnesspal app which is completely FREE from the Google play/App store. You scan a bar code and it’ll give you all the nutritional value you will need. As you are going to be eating healthy and clean, most of your meals won’t be very high in calories so do not worry about this too much! Not to mention you will be losing a considerable amount of weight just making the transition to a high fat low carb diet! You will see RESULTS in WEEKS!
If you have started the Red Tea Detox , I do not recommend going into a calorie deficit until you have completely detoxed yourself (2 - 5 week). This is to allow efficient time for your body to cleanse and get rid of your toxins in your system. Although this may take a few extra weeks, it will help in the long run. As you're clearing your body from the start of your weight loss journey, you will find yourself more active and with a clear mind which will result in you being more determined and motivated. Motivation = Success!
MILLION DOLLAR QUESTION - DO I NEED TO JOIN A GYM?
NO! 80% of weight loss comes down to your diet. 20% comes from exercise. So technically you can start losing weight from today without stepping foot into a gym! I NEVER WENT TO A GYM ONCE!
However, if you do want to speed up your weight loss journey even more than I do suggest weight lifting small reasonable weight for half an hour 4 days a week. It is the most efficient way of burning fat around your body. The more muscle you have the more calories your body burns throughout the day.
If you do not want to purchase weights or don't want to lift weights, i suggest you do HIGH INTENSITY INTERVAL TRAINING (HIIT). This means you do short periods of workouts but with a very limited rest period. This is the most effective way of getting your body to create excess after workout oxygen consumption which means your metabolism raises for 24 hours after your training session. YOU WILL BE LOSING WEIGHT IN YOUR SLEEP!
That’s the exact routine, I used to get me to my target weight. I feel like a new person, and I hope this free guide has helped you start your weight loss journey so you can get to where you want to be!
SEE MY RESULTS BELOW! :)
DETOX AND CLEANSE YOUR BODY. USE THE RED TEA DETOX METHOD TO GET YOU STARTED TODAY!
START EATING UNPROCESSED AND HIGHER NUTRITIONAL VALUE FOOD. CLICK BELOW FOR FREE RECIPES AND TIPS ON MY INSTAGRAM.
GO INTO A CALORIE DEFICIT. USE THE CALCULATOR TO SEE WHAT YOUR BMR IS.
BOOST YOUR WEIGHT LOSS JOURNEY WITH SOME OF THESE EASY FAT SHREDDING METHODS!