I hope you had a great w/e.


Let’s jump straight to it.


If you’re goal this year is weightloss please keep reading!!


The reason you’re struggling and it’s not happening is because of ONE thing.


You’re not in a calorie deficit.


For example:


How many calories did you consume yesterday?


If you DON’T know the answer to this then that’s exactly the problem!


Trying to lose weight without having a clue how many calories you consume is like trying to drive at the speed limit without looking at the speedometer.


You don’t need to keep looking at that speedometer but sometimes you just HAVE to look down to make sure you’re on track.


So my first big tip and suggestion would be:


Track your calories for at least ONE week.


Because what gets measured, get’s managed.


To do this, I’d suggest using a tracker such as MyFitnessPal (MFP).


And I’ll place a bet, if you’ve never done this before it’ll be one HECK of an eye opener!!


Tracking your calories = Knowledge = Power = Better food choices = Results


How do I calculate my calories Lee?


1. Use MFP


2. Use an online calculator such as IIFYM (If It Fits Your Macros)


IIFYM Calorie Calculator:


3. Use the following calculation:


655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age) x 1.55


I’d highly recommend doing all 3 to calculate your calories/macros.


Take an average then add these details to MFP as it will be more accurate.


(Any calorie calculation is an estimate based on basic info such as height, weight, age, activity level)


What are Macros Lee?


Protein, carbs and fat that make up the calorific content of our food.


Should I opt for the paid version of MFP? – No


Should I record my exercise and eat back the calories? – Absolutely No


Do I need to pay attention to everything MFP tells me? – No


Simply use it to track your calories and aim to hit your protein target only.


(I’ll be explaining a little more about protein next week).


Not sure how MFP works?


Have a play with it to get familiar or check out Youtube – there’s LOADS of tutorial videos.


Accompany this with the 10min calorie burning, flab fighting home workout video I gave you last week and you’ll be seeing/feeling results in no time!


Miss the workout video?


Grab it here:


Lee ‘helping you crack the weightloss code’ Donald x



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