Page 39 - Fat to Flay Belly 1

Your precise calculation :
1. Take your goal weight e.g 58kgs translate this into LBS = 128lbs
2. Next multiply this figure by 14. ( Since you are going to be exercising 5 times per week with daily walks ) 128 x 14 = 1,800 calories - This end figure is your calories per day at the moment. 1, 800 DIVIDED by 3 = 600cals per meal OR 2 meals + 900 cals per meal )
3. Download my fitness pal or chronometer which allows you to LOG ALL YOUR FOOD . This means you will stick to your individual allowance . This is actually a really great exercise as you learn the value of foods . Did you know 1 cookie contains around 60 calories , that means if I were to eat 5 ( 5 x 60 = 320 cals ) this is 1/4 of my daily calorie consumption and would take me around 1 hour of hard exercise to burn it off.
1. WEIGHT IN KGS - TRANSFER INTO LBS ( 1KG = 2.2LBS - tip : use google translate )
2. LBS WEIGHT X 14 = CALORIES PER DAY
3. CALORIES PER DAY DIVIDED BY 3 ( 3 MEALS ) or later on in the program ( divided by 2
meals )
VALUES :
PROTEIN - 4 CALORIES PER GRAM CARBOHYDRATES - 4 CALOREIS PER GRAM FAT 9 CALORIES PER GRAM
Yes Fat has more calories per gram but it is essential to our bodies and also helps us to lose weight by filling us up , keeping us full and turning us into fat burners when we use it for fuel. Eat Carbs and burn carbs - always hungry . Eat fat - stay sustained and burn fat - never getting really hungry. This is what the Ketogenic diet is based on.