With the increase in the number of individuals who are overweight or obese, heart disease, hypertension, diabetes, and a whole host of other diseases and illnesses are impacting the lives of our friends, family members, and peers. I am not offering a magic weight loss pill or encouraging any type of shortcut to losing fat.
Take an apple for example – A medium-sized apple about 3 inches in diameter contains roughly 90 calories.
Macronutrients are large amounts of nutrients that provide energy or calories for organisms.
So if a food contains 10g of carbohydrates, 10g of protein, and 10g of fat, that food contains and provides the energy equivalent to 170 calories. The Basal Metabolic Rate (BMR) is the energy expenditure or calories burned in a 24-hour period for an individual at rest. As an example, I am currently 28 years old, 4’11”, and weigh 103 pounds.Using the Harris-Benedict equation, my BMR should be around 1,250 calories per day. In order to estimate how many calories your body needs per day, you must incorporate an estimate of the energy you require through the physical activity you engage in on an average day. In the end, it’s not the carbs, fat, or protein that is making you fat; it is overeating that is the culprit. Note 2: Chatting with friends, hanging out by the water fountain, and resting for more than five minutes should not count as contributing to total hours of exercise.
Multiply your BMR from Step 1 and physical activity level factor from Step 2 to arrive at your TDEE.
In order to lose weight, you need to be in a negative energy balance or eat at a caloric deficit. Now that you’ve calculated what your calorie intake should be to lose fat, you’ll want to create a meal plan that fits your calorie target.
Example: This is a sample of what a ~1,450 calories per day meal plan may look like, and what I ate for about a week recently. Body Fat percentage is, quite literally, the percentage of your body that is made up of fat. Fitness – slim, healthy and glowing, many of those fitness models that are on the front of your ‘health’ magazine probably fall at the lower end of this bracket.
The caliper should be placed 1 cm away from thumb and finger, perpendicular to skinfold, and halfway between crest and base of fold. Take duplicate measures at each site and retest if duplicate measurements are not within 1 to 2 mm. Rotate through measurement sites or allow time for skin to regain normal texture and thickness.
The easiest and cheapest way to get a fairly accurate result is to check with your local gym or GP surgery to see if they have a set of body fat measuring scales for you to use. Eat fewer calories – whilst calorie counting itself is not required while using The Fit Mum Formula’s methods, the high protein and fibre, reduced sugar and starch methods make it difficult to overeat since protein and fibre are very filling.
Reduce your carbohydrate intake (carbs turn to sugar, so on that note reduce your sugar intake too). What we do…We create online, personalised, exercise and nutritional programmes which fuel your metabolism, burn fat, and transform your body shape. After a few months of shedding the pounds of lard in my attempt to build lean muscle I found that there was one animal that served as the source of inspiration for fat loss – the fish.
Whilst eating too much saturated fat found in milk, cheese, butter and other animal products can lead to unhealthy weight gain and a less than toned body, eating ‘good’ fats can have a positive effect on your body and lead to decreased cholesterol. Boozey beverages are packed full of extra calories which will lead to weight gain and the infamously disgusting ‘beer belly’. 1 can of coke alone contains 39g of sugar which is the equivalent of 12 teaspoons of sugar. Having said this, it is of course extremely important to keep your body hydrated, so make sure you drink plenty of water regularly.
Water is a little bland and boring to drink so why not try one of the following ways to add a twist of flavour every now and again? So you’ve made the decision that you want to reduce your overall body fat percentage, you’ve eliminated bad fats, stopped boozing every weekend and swam until you feel sick and now it’s time to measure your success. With your photos taken it’s time to get scientific and to start measuring your body fat percentage. The health and fitness industry is taking advantage of this time and flooding mass media with tips, tricks, and shortcuts on how to lose weight. I want to supply the information you may be looking for to live healthier and longer, without functional limitations due to weight.
There is no shortcut to cutting weight, and there aren’t any miracle pills that will instantaneously melt fat off of your body in a short period of time.

Unless you’ve been restricting calories for an extended period of time (which I will post about later), have hormonal imbalances, medical issues, or issues with your gut microbiome, I am confident that the formula here will reduce your body fat. If you want to lose fat and maintain muscle mass more effectively (part 2 of 3), then the link provided outlines the fundamental concepts you need to understand in conjunction with the information that follows. Calories are often associated with food, but in actuality, they apply to anything that contains energy. This essentially means that the apple contains 90 calories of energy that your body can use to kick off any number of biochemical processes.
As “macro” means “large,” macronutrients are nutrients that our bodies need in large quantities. So if I were to lay in bed, motionless for 24 hours, this is how much energy is required for me to sustain life.
When you combine your BMR and adjust for physical activity, you will arrive at your Total Daily Energy Expenditure (TDEE). Your body can either generate energy from the foods that you eat or extracts from its energy stores, typically stored in fat or muscles. Regardless the macronutrient profile, if you are creating a caloric deficit, you will lose fat. In my personal experience, I’ve found that the traditional multipliers are too high for current, common lifestyles. Since this is well over six hours per week, I can be categorized in the “Moderate to High Activity Level” group, so my factor is 1.55.
I recommend beginning with 80% and adjusting as necessary depending on how you feel and your rate of progress. Effective weight loss and alterations to body composition require attention to detail, tracking, patience, and the discipline to keep at it.
The lower you want your body fat percentage to be (within healthy limits), the stricter you’ll have to be. A reduction in calorie intake will most likely occur without much effort when eating this way, and is necessary to reduce your size if you are overweight. What we have devised at The Fit Mum Formula is a system where you can adapt to your needs, your body and how you feel, so some people will need more carbs than others to create a long term sustainable lifestyle for themselves. Using the fish as your inspiration you can change the way you live and shed a load of fat in just a few weeks. Sources of good fats include omega-3 packed fishes such as salmon and mackerel which should become a key staple of your new lifestyle. But it’s not just alcoholic drinks that will leave you looking like Lindsay Lohan’s inflatable brother; sugary soft drinks are equally to blame.
It uses all of the major muscle groups and it places vigorous demands on your heart and lungs.
The photograph must be a complete 360 degree photograph to show up all your flaws so you’ll either need to use a timer setting on the camera or get a close friend to do you the ultimate favour.
Your best bet is to head to either your local gym or to get a health check performed by your GP. For men, you should be aiming to be around the 10% mark or under if you’re looking for a lean physique so if you’re anything over this then you should probably get your trotters into gear and increase your cardio. Fitness publications are touting the latest and greatest weight-loss products and promoting fad diets as an attempt to generate profits off of people who may be ill-informed and those who seek that one magic pill.
I hate to burst your bubble, but I’m here to tell you that crash diets are ineffective for sustained weight loss and the magical one-size-fits-all pills do not exist.
There are supplements that can certainly aid in fat loss, but the only method that works effectively surrounds metabolism. If you follow this method strictly and still struggle with fat-loss, then there may be hormonal and inflammatory issues that should be dealt with first. If you want to get your fat loss even more dialed in, then check out How to Calculate Macros to Lose Fat and Maintain Muscle for additional details (part 3 of 3). Before delving into the method for fat-loss, we’ll first touch on the fundamentals of energy metabolism. In humans, there are three macronutrients that are required to sustain life: carbohydrates (sugar), lipids (fats), and proteins (chains of amino acids). The BMR is basically what your body needs to just stay alive (breathing, pumping blood, etc.).
While I prefer to use the Katch-Mcardle formula because it takes into consideration body composition (the amount of relative fat to fat-free mass in your body), I chose to go with the Harris-Benedict BMR calculator here since most people are unaware of their body fat percentage. The thermic effect of food (the amount of energy your body uses to digest food) plays a role in the amount of calories burned per day as well, but to simplify our calculations later, I won’t be including this. After every meal, food is broken down into molecules that can be immediately used for energy by the body.
It’s as simple as that and is demonstrated in this study of 811 overweight adults over a two year period: Comparison of Weight-Loss Diets With Different Compositions of Fat, Protein, and Carbohydrates.

This is the amount of calories I need to sustain life and the physical activities I perform each day. In a caloric deficit, your body will begin to tap into its fat stores for energy through the mechanisms of energy balance.
If you hit your numbers every day, you should be losing 1-2 pounds per week, depending on caloric intake. This varies between women, but if you stop menstruating or periods become irregular and erratic, you might have dropped your body fat too low. At the end of the day though it comes down to the fact that reducing carbohydrates means your body has to burn fat for energy.
Eat around half an hour afterwards instead, to refuel your muscles, build new muscle tissue, and help prevent muscle soreness. Needless to say that when you do fancy a tipple or a soft drink you should always consider what’s in the drink as you could be inadvertently consuming a truck load of sugar without realising. Yes, this sounds a lot but if you’re working out, you’ll probably drink lots during and post-workout so getting to 2 litres will actually be a lot easier than you think.
Working muscles also results in an ‘afterburn’ whereby you are burning fat and calories for hours after you finish your workout. Check out our drinks recipes for some alternatives to alcoholic drinks and some fresh soft drinks with less refined sugar than the traditional ones. Water weights can also be introduced to add more resistance and to challenge your upper body.
However, if you don’t burn all that free-flowing energy after eating, much of the remainder is then stored as fat.
But, if you’re looking to lose fat and bring your body fat percentage down, it really comes down to regulating the amount of energy you are supplying to your body and the amount you are expending if you are without medical, hormonal, and gut issues. Follow the instructions below, and you’ll be well on your way to losing fat and getting the body you’ve always wanted.
If you’re the type of person who needs variety, create a meal plan for each day of the week, and repeat weekly, so you don’t get bored with your food. This makes me more susceptible to snacking on something that isn’t in my meal plan, which hinders my progress. The higher your body fat % the ‘softer’, ‘rounder’ and ‘plumper’ you will look, whereas a lower body fat % will result in the underlying muscles (or bones if insufficient muscle is present) becoming visible.
Try to only eat carbohydrates as part of one meal a day and stick to complex carbs which release energy slowly such as beans and lentils when you do eat them to avoid spikes in blood sugar levels which can lead to fat gain. For maximum fat-loss effects try swimming first thing in the morning before breakfast on an empty stomach. Several studies suggest that if you’re carrying a few extra pounds of fat, exercising on an empty stomach will force the body to use up its fat reserves in the absence of any energy from food sources.