Weight Loss Formula

Did you know that weight loss all comes down to maths? 

Step 1: How many calories your body is getting now

Multiply your current weight in kilograms by 2.2 (to get to pounds), then multiply it by 13 if you don't exercise at all, by 15 if you exercise a few times weekly, or 18 if you exercise five days or more a week.  This is a rough number of how many calories you are most likely consuming now to maintain your current body weight.

Step 2: Reduce calories

Reduce your daily calorie intake by between 500 to 1000.  You can do this by:

* Eating 500 to 1000 less calories each day.

* Burning off 500 to 1000 calories each day through exercise.

* A combination of both - eating less calories and also burning off calories with exercise.

How much weight loss is optimal?

Experts agree that losing between 0.5 to 1kg per week is a safe approach to weight loss (0.5kg of fat equals 3500 calories and 1kg of fat equals 7000 calories).  It is also more sustainable than rapid weight loss. 

Your daily calorie intake should not be less than 1200 for a women and 1800 for a man. Eating less than this can cause detriment to your body and health.  

What if I plateau?

You need to do step 1 and 2 weekly, as you body will require less calories as you reduce your weight.  If you continue to eat the same amount of calories as when you first started your diet, your body will plateau.

How can Muscle Protein products help?

Our Power Whey Protein powder shake is only 120 calories!  It contains an up to 6 hour slow release protein, which is great as a meal replacement.  We recommend you replace one main meal, breakfast being the most common, plus one snack, such as afternoon tea.  If you mix it with milk, or add fresh/frozen fruit or other goodies, just remember to account for the extra calories.  Our Power protein powder can help with your calorie reduction. 

Good luck!

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