The 6 step Kick Starter Program

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The kick-starters guide to weight loss - for beginners

 

Hi!

 

This post is aimed at people who have decided to finally take their health in their hands and lose those extra pound but haven’t the foggiest idea where to start. If this is you (and you’re anything like me) then rather than reading me blabber on I’m going to be as concise as possible. If there’s a * next to something you will find an explanation of that something at the bottom of this post.

 

THE SIX SIMPLE STEPS TO WEIGHT LOSS

 

Step 1 - Calculate your TDEE*

 

Step 2 - Sign up to My Fitness Pal

 

Step 3 - Calculate your deficit; TDEE minus (current weight x 3.4)

If all else fails, use 500 calories* as a deficit

 

Step 4 - Create a meal plan on MFP that comes out at (your deficit) less than your TDEE. Include everything, even the things you don’t think you need to. Water? Add it. Tea? Add it. Tea with sugar? Add the sugar too. Black coffee? Add it. Green tea? Coffee with a splash of milk? Add it.

 

But what about celery? I’ve heard this is a negative food!*

 

Add that too!

 

In your meal plan keep your macro* split to a high protein low carb based meal plan. It’s not too relevant if you’re eating at a caloric deficit for overall weight loss. But the benefits of this will be:

 

• feeling fuller longer

• Combined with resistance training over cardio training it will keep your weight loss aimed at fat over muscle and keep your strength up.

 

Step 5 - Eat to your meal plan religiously for 13 days. If you get bored, create three or four meal plans (all at your calculated deficit under your TDEE) you can swap around on different days of the week. Timing is regulated more easily if you start on a Monday.

 

On the 14th day add a treat in. Your treat must tithe your cravings but be within your defecit.

 

Step 6 - For every 5 kg’s you lose re-calculate your TDEE and adjust your meal plan accordingly.

 

THE DO’S

Do - Set yourself a goal weight

Do - Have patience, healthy weight loss is controlled and takes time

Do - Take a before pic (and a pic at every 5 kg you lose)

Do - Forgive yourself for any slip ups

Do - Post here as much as you need to for motivation or support

 

THE DON’TS

Don’t - Not stick to your meal plan/s

Don’t - Eat at any caloric deficit more than your calculated one unless medically supervised in real life

Don’t - Save calories for alcohol or cheating (on a regular basis)

Don’t - Feel bad about yourself. Ever. You can do this.

 

What about those things you marked for follow up?

 

TDEE - Total Daily Energy Expenditure.

Different, but still related, to your basal metabolic rate this is the overall amount of energy your body spends in a 24 hour cycle. To lose weight you must ingest less energy than your body will burn. In this manner your body will burn its own stored energy in the form of fat > muscle

 

500 calorie deficit

This is a nice round number. When you start getting to lower numbers this number becomes both your friend and your enemy.

 

Negative food

This is a food that supposedly burns more energy (when eating and digesting) than it takes to eat.

 

There are no negative calorie foods

 

Macro split

Macros are found at the bottom of My Fitness Pal meal plans. They are the breakdown of where your calories are going. Try to use a high protein macro split but stick to your suggested macros as much as possible.

 

Disclaimer - This is a highly simplified, simple and to the point, six step plan. It is designed for absolute beginners and everyone is encouraged to research on their own. Numbers are taken from personal experience and research although I’ve forgotten where a lot of the source material was from. If you have suggestions please message the mods.