Lose Body Fat: Calorie & Diet Mastery

This program is designed to help you understand and implement effective strategies for losing body fat by focusing on avoiding common calorie and diet mistakes. Learn to calculate your true calorie needs, adjust to metabolic changes, and build a sustainable approach to fat loss.

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Program Modules

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Calorie Setting & TDEE Mastery

Learn the right way to calculate your calorie needs based on Total Daily Energy Expenditure (TDEE) instead of just Resting Metabolic Rate (RMR).

TDEE Calculation Routine

Daily

Establish a routine for calculating and adjusting your TDEE.

“This is not the correct way to determine your calorie deficit and it will set you up at a very unsustainable diet.”

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Metabolic Adaptation & Tracking

Understand how your metabolism adapts as you lose weight and learn to track your progress to make necessary adjustments.

Daily Tracking Routine

Daily

Daily routine for tracking food intake and weekly weight/measurement updates.

“It's so important that you keep track of your food intake as well as your metrics such as your weekly weight averages your waist size and taking regular progress photos”

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Exercise Calorie Balance

Avoid eating back exercise calories and find a balance between diet and exercise for sustainable fat loss.

Daily Exercise Considerations Routine

Daily

Establish a balanced approach to exercise and diet by avoiding overcompensation.

“My recommendation is that you ignore these suggestions that you stick with your plan intake and then you adjust that intake based on your weekly weight changes.”

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Accurate Diet Assessment

Overcome the tendency to overestimate the quality of your diet by tracking and measuring your intake objectively.

Daily Diet Assessment Routine

Daily

Consistent and objective measurement of dietary intake is essential for progress.

“If you can't measure it, you can't improve it.”

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What You'll Accomplish

  • Understand the components of Total Daily Energy Expenditure (TDEE) and how to calculate it accurately.
  • Learn to set a sustainable calorie deficit for effective fat loss.
  • Recognize how your metabolism adapts during weight loss and adjust your calorie intake accordingly.
  • Avoid the mistake of eating back calories burned during exercise.
  • Combine diet and exercise for a balanced and sustainable approach to fat loss.
  • Accurately assess your diet by tracking and measuring your food intake objectively.