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Lose Weight with This Cheat Code

Lose Weight with This Cheat Code

Weight Loss

Cheat Code

The Secret Code

Revealed

Frustrated because you’re not losing weight? Are you watching what you eat, eating “healthy,” but still struggling to drop the pounds? There is a reason for this. A very simple one. 

It does not matter how good you think you are eating … if you aren’t losing weight, you are eating too much food. It’s that simple. Don’t fool yourself. Don’t overthink it. 

In order for ANYONE to lose weight, they MUST burn more calories than they consume. If you are not losing weight and can’t show yourself how many calories you ate that day/week then you are playing a guessing game … and one you are guaranteed to lose. 

There is a fix to all of this. It’s a game that puts the odds in your favor and all but guarantees weight loss. We’ll call it the “Get Skinny Equation.”

In this equation you will factor in how many calories your body burns per day and set your daily caloric intake based on that. Yes, this requires you to track what you eat, but they make apps for that and it’s incredibly easy. You have no excuse. At the end of each day (except your cheat day) and week, you will be in a caloric deficit so large that you will lose 1-1.5 pounds per week on average. And if you incorporated exercise … the sky is the limit. Knowing your numbers is extremely important and key to tracking and success. Now let’s get into it.  

The Equation

The Get Skinny Equation:
 
I’ll say this now and I’ll say it again later…
 
The name of the game is weight loss. How you win the game is calories. Eating healthy doesn’t mean a damn thing if you ate too much. YOU MUST BE IN A CALORIC DEFICIT TO LOSE WEIGHT. 
 
Everything comes down to calories. Stress, age, gender, etc. are more often than not just excuses. They play a role, but it’s minor in most cases. Pay attention to what you eat and how much you move during the day. 
 
Weight loss comes down to this equation: 
 
BMR + NEAT (non exercise activity thermogenesis) + EA (exercise) + TEF (thermic effect of food) = TDEE (Total Daily Energy Expenditure). 
 
BMR – Basal Metabolic Rate: minimum amount of energy your body needs to perform basic life-sustaining functions. Find this number using a formula or BMR calculator. Make sure you factor in age, sex, height, weight. 
 
NEAT – Non-exercise activity thermogenesis: calories burned through daily physical activity that isn’t part of a formal exercise routine. NEAT can account for up to 30% of a person’s daily calorie expenditure, but the exact amount can vary widely from person to person. These are things like curling your hair, fidgeting, bouncing your leg at your desk, etc. Things that create movement without much thought. 
 
EA – Exercise: Obviously a huge part of creating a caloric deficit. You don’t NEED this but it’s strongly encouraged across the board for better overall health. You can lose weight just by dieting, but exercise is your greatest ally. You only need to walk initially if that’s all you have or feel comfortable with. Eventually, some resistance training and other forms of cardio should be incorporated. 
 
TEF (thermic effect of food): The amount of calories needed to digest the food that you eat. Everything requires energy (calories) to function. Digestion is no different. This is the way it breaks down: 
 
  1. Fat – 9 calories per gram: TEF of fat is 0–3% of the amount of calories you consume of fat. Example: if you eat 100 calories worth of fat, your body will spend 3% of that 100 calories to digest it — equaling 3 calories. So your net consumption was 97 calories from fat. 
  2. Carbohydrates – 4 calories per gram: TEF for carbs is 5–10%. If you eat 100 calories worth of carbs, your body will use 5-10 calories to digest it. So your net calories consumed would be 90-95 calories. 
  3. Protein – 4 calories per gram: TEF for protein is 20–30%. If you eat 100 calories worth of protein, your body will use 20-30 calories to digest it. Your net calorie consumption would be 70-80 calories. 
All of this stuff combined is your TDEE (total daily energy expenditure). Burn more calories than you eat and you will lose weight. 
 
Determine Your Numbers
 
Sex: 
Age:
Height: 
Weight: 
 
Determining your BMR. Factoring in the stats listed above, find out what you are burning to sustain life. Plug that into our Get-Skinny Equation.
 
BMR = 
 
With NEAT (Non-exercise activity), factor that number and fill it in. 
 
NEAT = 
 
TEF (thermic effect of food) is the amount of calories needed to digest the food you eat. Protein burns to most at around 20-30% (so if you ate 1000 calories of protein you are going to dissipate 200-300 calories but you will retain 700-800 calories). Carbs come in around 10% and fats around 1%. When you create a food log you will have a better idea of what this is. You don’t actually have to run these numbers regularly, but if you want an exact science then you can count them. 
 
TEF = 
 
Exercise:
 
For the Exercise portion of the Get-Skinny Equation, find out how much exercise you do per day. Exercise is key to all of this and it will change the game so much for you.
 
Exercise: 
 
Verdict
 
Remember … The name of the game is weight loss!!! How you beat the game is calories. 
 
We’re basing this entire setup on calories in versus calories out. Don’t listen to what anyone says about artificial sweeteners being bad, Diet Coke is bad, etc. (they don’t know what they are talking about). If it’s zero calories then it’s going to help you lose weight. Keep this in mind, most things are not bad for you. What’s bad is the overconsumption of those things. 
 

Total amount of calories you burn on a daily basis right now in your current body is… 

BMR + NEAT (non exercise activity thermogenesis) + EA (exercise) + TEF (thermic effect of food) = TDEE (Total Daily Energy Expenditure)

Total Daily Energy Expenditure = 
 
This means, as long as you eat under that number every day, you’ll slowly start to lose weight. Keep your food intake under that number and let your body do the work for you. Remember, if you start to exercise 20-30 minutes most days of the week you’ll lose weight faster. 
 
To lose weight you have to create a caloric deficit. Your goal is to create a deficit large enough to lose 1-1.5lbs of fat loss every week. A pound of fat has 3,500 calories. That means you need to at least be in a 500-calories deficit at the end of each day for seven days to lose one pound. 
 
Advice: 
 
Eat what you want within reason but stay under your calories. If you want to drink that day, preload your wine/beer in the morning into your calorie tracker (whichever one you prefer) so it’s been predetermined. 
 
You can have a CHEAT DAY. That’s what this website is all about! This is a designated day per week where you eat whatever you want. Don’t count calories or anything. Just enjoy the day and get back at it the following day. You can not have two cheat days, only one per week, and it has to be the same day or within a day of your normal cheat day. This creates more structure in your eating and keeps you honest. It also allows you to have a break from your “diet” so you can stay stronger over a longer period of time. 
 
Think your cheat day will ruin your weekly progress? Incorrect. It will NOT! If you have four cheat days per month, but you do great the rest of the days, you will have eaten well 86% of the time. That’s borderline flawless and effing honor roll in our education system. Enjoy a cheat day each week and stay focused. Got it? 
 
LLAB/LLAS,

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