HOW TO LOSE FAT BY JUST COUNTING YOUR DAILY CALORIE INTAKE

LOSE FAT BY JUST COUNTING YOUR CALORIE INTAKE

YES, I WILL SHOW YOU FREE EVERYTHING YOU NEED TO KNOW ABOUT LOSING FAT JUST BY COUNTING YOUR CONSUMING CALORIES.

NO NEED FOR A DIET

NO NEED LOSE YOUR TEMPTATION TO CHOCOLATE OR OILY FOOD!

EXERCISE IS COMPLETELY AVOIDABLE !

DOES NOT COST YOU MONEY

NO PILLS AT ALL!

YOU MAY NOT FIND THIS INFORMATION NOWHERE ELSE!
PLEASE READ ALL OF THIS PAGE TO UNDERSTAND ALL OF IT!

First of all let me introduce myself I'm someone working on a desk job for over 3 years now. Yes I too put on weight by a massive 5kg. I had to do everything in I can to get rid of it! I did knew nothing at all of abut losing weight. It took a long time before I understood the ingredient for me was knowledge. I needed to know how and why i was gaining fat? I have researched and learned so much over the years I have decided to share it with you on this page. If this little info can help you, i'll be happier than any other film I ever watched.

I have concluded that these are The Golden Rules to losing fat, not much just three rules. I will explain each one on this page.

BMR?

To know your Body’s calorie daily intake. They say average 2000kcal for woman 2500kcal for man. These can vary from person to person. You just can not rely on these guesses. You need to know very approximate of how much calorie your body consuming per day, fancy name for it is Basal Metabolic Rate (BMR). Body Composition Scales can calculate that. Tanita BC-545, BC-558, BC-541 very good example of that. Or you can just go to local Fitness Clubs maybe Tesco or Boots they may have scales that can measure BMR. Or you can buy a Health Monitor watch and see what’ll say after 24 hours if it can measure that long.

Once your know your BMR, you’re half way there. Let’s say you’re a woman and your BMR is 1600kcal per day which is 400kcal less then average, but that’s not important.

Next is to begin calculating how much calorie you’re eating per day. On every package it should say how much calorie per 100ml or per 100g or per30g or per200ml..etc.

For example, someone had this breakfast
1 boiled egg (74 kcal)
20g goat cheese (84kcal)
2 slices brown bread (219kcal)
1 spoon honey (64 kcal)
Tea with two sugars (45 kcal)
                             = 486kcal
How did we calculate all of this? Well, 1 average boiled egg has 74 kcal you can learn that by searching google or a Calorie Counter Book. On the package of goat cheese it says 100g has 420kcal, she’s eaten 20g so 420÷20 = 84kcal. We have put 2 slices of brown bread on a kitchen scale it says 100g, on the package of the brown bread it says 219 per 100g. Spot on. 1 tea spoon of honey has 64 kcal we learned that by a calorie book. Tea has 12g of sugar and that much of sugar has 45kcal.

How much has she eaten in the morning? It is 486kcal which is 1114kcal remaining for the rest of her day if she doesn’t want to gain fat for that day. Her BMR is 1600kcal per day so she must eat less then 1600kcal if she wants to lose fat.

For example if she’s eaten 1710 kcal when her BMR is 1600kcal. What that does mean? Well that’s 110 excess calories, do you think a body will just discard it. No, Body will store every spare calories as fat cells. For every spare 9kcal means 1g of fat in your Body. So 110kcal will mean 12.22 g of fat (110÷9=12.22g). If she continues every day like that for 6 months she will gain 2.2kg. Have a look at that? 2.2kg of fat out of nowhere!

If she was eaten 1510kcal per day instead of 1600kcal(which is her BMR). Well that is 90 less calories. She will lose 10g of fat for that day. If she continues like that for the next 6 months. 10g x 180kcal= 1.8kg. Yes she will lose 1.8kg of fat by just keeping an eye on her daily calories.

Now I will explain What is a Calorie in more details.
Your body’s main energy sources are Proteins, Carbohydrates and Fats. These sources of energy measured as calories, measuring unit is kcal. Almost in every food you have these three energy sources. For example in a steak you have protein and fat. Sugar in fruits is a different type of carbohydrate than carbohydrates found in a bread or a pasta but still they all carbohydrates.
1g of protein has 4 calories.
1g of Carbohydrate has 4 calories
1g of Fat has 9 calories.

So fat has the highest calorie per gram, that’s why it has a very bad reputation. You could not know how much protein and fat in a cheese, but you can know how much calorie in it by looking at the package or searching it online. How much calorie in it is much much important then how much fat in it. A food has no fat at all does not mean no calories at all! If you eat no Fat at all and you consumed more then your BMR you still gain fat. Do include Protein, Carbohydrate and Fat in your menu, your body needs it. Just watch an eye on the Calories not always on the Fat or the Protein or the Carbonhydrate! To Maintain energy levels in you body you need protein for your muscles, carbonhydrates for quick energy and fat for when carbonhydrates remains low in the body.

For every excess calorie you have consumed whether it is Protein, Carbohydrate or Fat you body converts it to fat cells . So if you have eaten 8g of protein body will convert that protein and store it as 3.56g of fat. 8g of protein is 32kcal divide by 9 = 3.56g of fat.

So Be careful not just by eating fat by also Carbohydrate and Protein. Be careful about the Calories in short saying.

Diet?

You do not need a diet because they never work and most of them are dangerous.
For example like Atkins diet which lacks you out of Carbohydrates or other diets which does not let you eat fat. Your body needs Fat, Your body needs Sugar, you body needs Carbohydrates, your body needs Proteins too. Any diet that lacks you out of these bodys main energy sources will not be healthy!

Every individual has different metabolism, different BMRs, one simple diet for all? I mean it just does not work. Do not waste your willpower for trying those losing self confidence diets, it’s up to you if you decide to it, but don’t your willpower needs it’s attention somewhere else where you sure to get definite and solid output?

Do I Need to Exercise?

Exercise is always a good thing. It's speeds up heart rate, increases bodys metabolic rate..etc. But if you really dislike it why should you have?

You’re already exercising by going to work, getting on a bus, visiting the shop. You do not have to change your habits just because you want lose fat. If you already know your Body’s BMR is and you ‘re not consuming more then your body’s BMR or your Goal then you do not need to exercise at all!.

Here is a scenario.

So assuming you want to lose 5kg = 5000gram = 45000kcal. We have learned to calculate that on the page above. 45,000kcal that’s your goal! Looks too much but 600kcal per day it is 75 days. Yes just over 2.5 months later oppa you are 5 kg lower. No Diet No Exercise. Healthiest way to lose!

You could exercise only if you haven’t achieved your goal on that day. For example your goal is 1300kcal (which is 600kcal less then your BMR) per day. But you have eaten 1375 calories, that’s 75 calories more, so you could go outside and do 30 minutes walk will which burn the 75 calories so you can carry on your aim.

Sometimes it is difficult to know how much calorie you’re burning while exercising, you could get a health monitor watch. It’s a watch wear on your wrist and a belt on your chest which monitors your heart rate and will give you very precise calories burned. Most of them able to calculate most types of exercises, some of them very very acurate. Here some examples of Health Monitor watches from Amazon.

Never skip meals or dinner do eat, if you don’t eat your Brain will reduce your BMR to much lower rate so you will think you’re losing hence you’re not. Do eat but eat within your calorie limit or your goal. Maximum you can reduce your daily calorie intake is 600kcal less then your BMR, so if your BMR is 1900kcal the minimum calorie you can eat each day is 1300kcal, less then this are dangerous, not healthy and you will trick your body into thinking your on a survival mode. A survical mode is your heart rate will be reduced, therfore your normal daily calorie intake will be reduced.

It doesn’t matter what you eat. It does matter how much calorie you eat. Just don’t forget to include minerals and vitamins too in your consumtions as well as protein, carbs and fat especially unsaturated fat.

An Example

Let’s say your BMR is 1900kcal. Your BMR is golden number write it on a paper know it like you know your year of birth.

Lose weight slowly. Let your body adapt to it.

For One week you maintain your Body's Metabolic Rate (BMR) which is assuming 1900kcal. 

2nd week you reduce your daily calorie intake to1800kcal, so you will lose 100kcal per day. 100kcal per day will mean 77.78gr a week. Not much but be patient

3rd week you do 200kcal less per day which is 1700kcal you’re intaking for the week.
200 kcal less will mean 155.56gr a week

4th week you do 300kcal less per day.
300kcal less per day will mean 233.34gr a week

5th week you do 400kcal less per day
This will mean 311.11gr for that week.

6th week 500kcal less per day which is 1400kcal.
388.89gr lost for the week

7th week 600kcal per day, this is maximum you could per day.
600kcal per day is 466.67gr lost for that week

At the end of the 7th week you lost 1.63kg. You can continue like that for the 8th week on so on. It’s up to you how much calorie you can do each week. I was just given example here every figure here can be adjusted to your needs.
 
Week can be a month, or 10 days, or 5 days or other period of times it’s up to you how you choose.

This is the healthiest way to lose fat weight and you do not need a diet. Exercise only if you want to. Do eat protein, cholesterol, fat just watch on the calories. Just count the calories your intaking and substrcut the calories your are outputing. To Remember calorie is not just fat calories also Carbonhydrates and Protein. Every food has these calories except water. Water has no calories at all, because water doesn't have fat, carbonhydrates or protein. There is nothing in water to make it to have calories.Water = 0 Calories. You can drink as much water as you like. Except water every food has calories. Simple and Easy!

Power of Beleiving

If you can understand the power of beleiving. If you want to beleive that you will be 10 stone less, yes you will! That is how powerful is to beleive. Say I will be 10 stones less and begin acting on it. Never say tomorrow, tomorrow, put a date on it and begin on that date, today is always the best date to begin. Now you know how to lose fat, before you didn’t know! Knowledge is the power you know now how fat cells work you can concur fat cells and get rid of them! They may love you but you hate them. Fat Cells does not deserve to be in your body! Be patient it will take time and at the end of the day you have won them over! Those fat cells should not be in your Body in the first place anyway!

Just don’t be hurry, plan ahead, it will take time. Be patient! Most of all Be Confident Believe that you will lose those flabs, because you know how to. Unlike some people losing weight it is not all about will power or DNA, mostly to do with knowledge and beleiving and aiming on it. Some people can't lose weight because they don't know how to, only if they knew they would've..

KNOWLEDGE IS THE POWER! YOU NOW KNOW HOW TO LOSE FAT HEALTHLY! THE SIMPLEST & EASIEST WAY!

Fat cellls are the body's main energy reserves.

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