3 Proven Steps to Losing 10 Pounds of Fat

Calories are the currency of weight loss.
If you use up too many calories, you gain weight.
But when you budget and save a small amount each day, you lose weight.
If you want to lose weight, chance are your finances of the food world are a bit out.
You need to see an accountant and get things in order.
That accountant is MyFitnessPal.Its an app that sets you a daily budget so you can save calories every day and lose weight.
When you track your food you’re in full control of your results and the foods you can include in your plan.
You also stay accountable to your goals by logging your food with the MRF food diary.
Tracking your food empowers you to get results every week while including the foods you love, which means you can stick to the plan long enough to achieve your end goal and maintain the results afterwards.
There will be a learning curve and for some of you it will be a steep one but it will absolutely be worth it when you start to see results.

This link will help you calculate your Total Daily Energy Expenditure.
This is the number of calories your body needs to MAINTAIN its current weight.
You need to either take away calories or add calories to this number, depending on your goal.Click Here to Calculate Your TDEE
If You Want to Lose Weight: Take 500 calories from your TDEE every day (3500 total for the week)
If You Want to Build Muscle: Add 300 calories to your TDEE every dayMacro-Nutrient Goals:
As you saw in the video, i set my macro goals to Protein (40%) Carbs (30%) and Fats (30%)These are the levels of each food group that will help you lose weight, tone up and lose fat from your stomach and arms.

Portioning your food is as simple as using your hand as a measuring device.
The image below shows you how to portion your four food groups.

You DO NOT Need To Track These Green / Non-Root Vegetables
These vegetables should be in every meal and by having them there at every meal, we dont need to track them as they are a regular variable in the equation.

Artichoke, Arugula, Asparagus, Bean Sprouts, Beetroot, Beets, Bok choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery, Chicory, Cucumber, Egg Plant, Escarole, Green Beans, Kale, Leeks, Lettuce, Mixed Salad Bags, Mushroom, Onion, Pea Pods, Peppers, Rocket, Romaine, Spinach, Sprouts, Sugar Snap Peas, Tomato, Watercress

Vegetarians and Vegans Starting Flexible Dieting as a vegetarian or vegan is doable but it going to require some extra effort on your part.

The difficulty is that you haven’t many protein sources that allow you increase protein intake in isolation. All you can is prioritise your higher protein greens when building your meal plan and ensure protein sources are included wherever possible. A great step to take right away is to start supplementing with Leucine. Leucine is one of the three branched chain amino acids (BCAAs) and is unique in its ability to stimulate skeletal muscle protein synthesis. In fact, leucine has about a 10 fold greater impact on protein synthesis than any other amino acid! In other words, it will help you utilise more of the proteins you eat, which is important because most vegetarians are deficient in protein.

Every meal should include a portion of Protein and Greens with either a Carb OR Fat portion.