SJN NUTRITION- FAT LOSS FORMULA

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Edgar Moore
5 years ago
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:D From here I want you to understand one important thing- All tools are useless until they are picked up, and put into action.

1 SJN NUTRITION- FAT LOSS FORMULA Hello there!! The fact that you have received this in the first place shows that you are ready to take some serious action on your weight management/ body composition goals. And I welcome you! :D From here I want you to understand one important thing- All tools are useless until they are picked up, and put into action. PLEASE understand that the steps I will outline for you will only be useful if you put them in to practice, and do this CONSISTENTLY. This is not a quick fix, I am here to help you begin to change your LIFE, not simply lose as much as you can, as soon as you can, then put it all back on again further down the line. Massive welcome from me!! Shane :) That s me over there > Now lets get started

2 STEP #1 NEGATIVE CALORIE BALANCE! Whether we like it or not, you simply WILL NOT lose weight unless you place yourself in a negative energy balance. At the end of the day you need to be putting in fewer calories than you are burning off. Simples right? Not quite. We first need to know how many calories YOU need as an individual for you to lose weight. From here we know exactly how much to reduce your intakes by to ensure you are in a deficit! How do you know how much is going in and out though?? What I would like you to do is download myfitnesspal, or a similar nutrition/ exercise tracking app. From here you must input your personal details as instructed to the right (This is what it looks like on myfitnesspal) From here you will be given an ESTIMATE of the amount of calories you ll need to lose up to 2lb per week. WARNING- DO NOT aim to lose more than 2lb per week, OR go under 1400 cals of intakes per day! VERY Important Your body does not like losing lots of weight in a short space of time, nor will you be able to enjoy and sustain it cals per day = 1lb weight loss per week cals per day = 2lb weight loss per week. Now you know exactly how much to eat each day, and what you need to be hitting to lose weight consistently.

3 STEP #2 - START TRACKING! This bit is the easy bit. From here, simply section 5-10 mins aside every day to ensure that you enter your nutrition intakes, and ALSO your exercise throughout the week in the easy to use app too. Breakfast, Lunch, Dinner, Snacks, and also any drinks you re consuming. If it s going in, it needs to be counted! You will be surprised at the amount of calories that are contained in certain foods. You will also likely begin to see the error of your ways at this stage. It is very important to stay committed to this for at least 4 weeks. Get as close as you can to your calorie recommendations (YOU DON T have to be perfect all the time! IF you go over slightly one day, reduce your intakes slightly over the next day or so. Dead simple!) NINJA TIP- Set an alarm on your phone every night when you re likely to be watching telly or relaxing. If you forget to log for a few days, it can be tricky to think back and recall everything. Logging daily will ensure you only need to section aside 5min or so a day!

4 STEP #3 PROTEIN & FIBER Trust me when I say this- Protein can be your BEST friend on a weight management journey. It s not just for those meat heads that want massive muscles! Protein helps you in SO many ways, including repairing your muscles, helping you get that FULL FEELING, and also keeping you fuller for longer, as it takes longer to digest than other sections of your intakes. Combine a good source of protein with fiber in the majority of your meals and you re now onto a REAL winner. This slows the process of digestion even further, and massively reduces the cravings day to day. Here is a handy little chart for you to pick and choose from lots of quality sources of protein and Fiber: PROTEIN AND FIBER SOURCES: PROTEIN Eggs Turkey/Chicken Lean red meats- (Steak/minced beef etc) Pork/ Bacon/Gammon (fat removed) Salmon/ Cod/ Mackerel/ Tuna Low Fat Cheese/ Milk Beans FIBER Beans Nuts/Seeds Peas Lentils Broccoli Wholegrain/ Seeded Bread Brown/Wholegrain wheat/pasta/rice

STEP #4-5-A-DAY! 5 a day is VERY much a MINIMUM guideline. There are countries that regularly consume 7/8/9+ portions every day as part of their normal intakes!! This section is incredibly important.

On the whole they are also lower in calories per gram that other parts of your nutrition, which means you can eat more of them, but not dramatically increase your calorie intakes at the same time!

5 STEP #4-5-A-DAY! 5 a day is VERY much a MINIMUM guideline. There are countries that regularly consume 7/8/9+ portions every day as part of their normal intakes!! This section is incredibly important. There are thousands of tiny molecules, vitamins, minerals, trace elements, antioxidants, and many more that are found in high concentrations in fruit and veg. On the whole they are also lower in calories per gram that other parts of your nutrition, which means you can eat more of them, but not dramatically increase your calorie intakes at the same time! More bang for yer buck!! WIN WIN! We must also take care to ensure there is a MIXTURE of COLOURS too. Sounds juvenile, but there is a method in the madness here. Different colours represent different micronutrients and vitamins. So the more of a variety of colours we consume, the more vitamin we end up hitting too! Remember: EAT A RAINBOW!

6 STEP #5 STAY HYDRATED! One of the SIMPLEST areas, but often the one we neglect the most. A MINIMUM of 2L per day for everybody is advised here, but if you exercise regularly, and/or have a job that requires quite a lot of movement/physical activity (Postman/woman, Police, Fire services etc.) then you re likely to need more towards 3-4L per day (4L would be if you were VERY active most days and worked out regularly for long periods) There are MANY reasons why this is going to benefit you. Sometimes you can mistake thirst signals for hunger signals. Over the course of a week this could cut out many hunger pangs. Consuming more water with meals helps stretch your stomach lining, helping you achieve that Full feeling much quicker. It also helps you stay focused throughout the day. Always a bonus ;) NINJA TIP- Invest in a sturdy 1L water bottle like the one shown here, you can keep track of your fluid intakes 10x better than guessing how many cups you ve had that day for example. At the end of the day, 2x minimum needs consuming by the end of the day! Simples!! :D NINJA CHEAT SHEET ----> #1 Negative calorie balance! (-500 to cals per day max!) #2 Start Tracking! (Go for myfitnespal and set 5-10 mins aside daily!) #3 Protein & Fiber! (Now you re fuller for longer the majority of the time!) #4 5 a day (Eat a Rainbow!) #5 Stay Hydrated! NOW REMEMBER- Consistent action daily from here- Good Luck! ;)

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days.

WELCOME. This guide contains all the information you will need to help with you succeed over the next 30 days. WELCOME Thank you for joining the 2017 kickstart program. This guide contains all the information you will need to help with you succeed over the next 30 days. Therefore please take some time to read through