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Step 5: Put It all Together and Execute

Your daily calories are dependent on the exercise you have performed for the day. If you run a
marathon on Monday, you would have burned approximately 2,600 calories from that run alone!
Compare this to if you sit on your couch and watch TV all day, you could be in the same calorie deficit
and therefore lose the same amount of weight in both cases as long as you know how many calories
to eat. That doesn’t mean si�ng on the couch and doing nothing is a good idea. When you exercise
you are increasing your metabolism and improving your health in so many ways.

Now it’s �me to lose some weight and get into shape! You now have the knowledge and skills to put
into place to get down to your ideal weight. Always remember this one basic rule: Eat less
energy/food than you expend every day and you will lose weight.

My last piece of wisdom I have for you is to Keep moving

Ac�on Plan

1. Calculate Your Basal Metabolic Rate (BMR).
2. Calculate your daily maintenance caloric needs based on ac�vity level.

3. Figure out how you are going to track your calories (I suggest MyFitnessPal)

4. Choose the right caloric deficit. I recommend star�ng at a 500-calorie deficit (maintenance calories
minus 500). This equals roughly 0.5kg of bodyweight per week.

5. Make an exercise program, you can use my three HIIT workouts provided above.
6. Create a homework space that makes you more mo�vated to workout

7. Incorporate some if not all of the 6 best vegan fat burning foods into your diet.
8. Add cardio into your daily rou�ne.

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