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Weight Loss Guide

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18 views4 pages

Weight Loss Guide

Uploaded by

4mc8mgzsgh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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THE ULTIMATE GUIDE TO

WEIGHT LOSS
EXPLAINED
BELLAJOYLIFTS
WELCOME!
ABOUT THIS GUIDE

By purchasing this guide, I assume you have been struggling with weight
loss, and after losing 60lbs at 16 years old, and after receiving hundreds of
requests, I’d thought I would create a broad document on everything you
need to know surrounding weight loss. Achieving your weight loss goals
involves understanding and implementing a few key principles. This guide
will provide you with a comprehensive approach to losing weight effectively
and sustainably.

CALORIE DEFICIT

STAYING IN A CALORIE DEFICIT

The foundation of weight loss is staying in a calorie deficit, which means


consuming fewer calories than your body needs to maintain its current weight.
When you are in a calorie deficit, your body uses stored fat for energy, leading to
weight loss over time.

HOW TO DETERMINE YOUR CALORIE DEFICIT

To determine the number of calories you should be consuming, use a Total Daily
Energy Expenditure (TDEE) calculator. This tool will estimate the number of calories
you burn each day based on your activity level. Once you have your TDEE, look for
the "cutting" calories recommendation, which typically suggests a 500-750 calorie
deficit to promote safe and sustainable weight loss of about 1-1.5 pounds per week.

EATING LOW-DENSITY, HIGH-VOLUME FOODS

To make staying in a calorie deficit easier and more satisfying, focus on eating low-
density, high-volume foods. These foods provide fewer calories per gram, allowing
you to eat larger portions without consuming too many calories. Incorporating
these foods into your diet will help you feel fuller for longer periods, reducing the
temptation to overeat.
IF YOU ARE INTERESTED IN MEAL IDEAS/PLANS, CHECK OUT MY
COACHING SERVICE.

EXAMPLES OF LOW DENSITY FOODS:


Chicken breast, Lean ground beef, tuna, turkey, berries, melons, apples, leafy
greens, broccoli, bell peppers, etc.

IMPORTANCE OF WEIGHTLIFTING

Building muscle through weightlifting is crucial for weight loss. Muscle tissue burns
more calories at rest than fat tissue, which can boost your metabolism and enhance
your overall fat loss. I recommend weightlifting 3-5x a week. If you do not have
access to a gym, there are plenty of FREE home-workouts across youtube.

PROTIEN INTAKE

While in a calorie deficit, it's important to consume large amounts of protein to


preserve muscle mass. Aim for about 0.8 to 1 gram of protein per pound of body
weight. Good sources of protein include:
- Lean Meats: Chicken, turkey, and lean cuts of beef
- Fish and Seafood: Salmon, tuna, and shrimp
- Plant-Based Proteins: Tofu and edamame
- Dairy: Greek yogurt, cottage cheese, and low-fat milk
- Eggs: Whole eggs and egg whites

10K STEPS

Prioritizing getting 10k steps a day is crucial when trying to lose weight. Cardio
exercises are also essential for burning extra calories and improving heart health.
Making a habit to take the stairs rather than the elevator will further help you reach
your goals.

TRACKING YOUR PROGRESS

Consistency is key to successful weight loss. I use tools like MyFitnessPal to track my
daily calorie intake and monitor progress. Tracking your calories keeps you
accountable while determined to stick to your calorie deficit.
TIPS FOR STAYING MOTIVATED:

Maintaining motivation throughout your weight loss journey can be challenging.


Personally, I went through tons of cycles of losing my motivation,
here are some tips that have helped me stay on track:
-Find a Gym Partner: Having someone to work out with can keep you accountable
and make exercise more enjoyable.
- Track Non-Scale Victories: Celebrate improvements like energy levels, and how
your clothes are fitting.
- Reward Yourself: Treat yourself to non-food rewards for meeting your goals, like
a new workout outfit or a massage.

PERSONALIZED COACHING FOR OPTIMAL RESULTS

For those looking for a more tailored approach to weight loss, I highly recommend
purchasing my coaching package. With this package, you get 24/7 access to
personalized support to help you stay on track with your weight loss goals. This
includes:
Customized Workout Plans: Designed specifically for your fitness level and
goals.
Nutrition Guidance: Personalized meal plans and meal/snack ideas.
Continuous Support: Anytime access to ask questions, get feedback, and
receive motivation.

Investing in coaching can significantly enhance your progress and ensure you stay
on the path to achieving your desired results. Let me help you transform your life
with a program tailored just for you.

THANK YOU
-Bella Joy

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