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If you want to lose weight the healthy way and keep the weight off for good, you should have a proven plan that makes you feel great.
How do you reach your goal? Experts agree there are 2 things you have to change:
1. Your calories - how much you eat and drink
2. Your macros - the ratio of carbs, protein and fat you eat and drink
If you just do one of these two things, for example, go on a Keto diet which increases protein and reduces carbs, but end up going over your daily calories, there is a high likelihood you won’t lose weight, or your weight loss will will plateau, and the diet will lead to frustration without results.
To lose two pounds per week, you need to double that number. So you’d need a 1000 calorie deficit per day or 7000 calories per week.
Sounds tough? It’s not too hard once you start tracking what you eat by using a calculator like the free MyFitnessPal app to learn if the foods you are eating are helping you or hurting your progress.
To know how many calories you need to reach your weight loss goals use a tool like this to calculate your daily caloric requirements.
Then budget your calories like you budget your money. Calories add up to pounds just like spare change adds up to a dollar. If you can budget your calories to come up short by 500-1000 calories each day though diet AND exercise, you’ll lose weight.
Ready to get started?
Here are two healthy solutions of diet and exercise combinations to reach your calorie budget and get to your weekly weight loss goals.
The rules are simple, each of your food and activity swaps must result in a deficit. That means you can’t compensate for your diet friendly behavior with missing a workout or extra food on weekends. Each action you take should put you one step closer to reaching your goal.
#1. How To Lose One Pound A Week
The Milkshake Swap + Lunch Workout
To start your healthy weight loss diet plan, swap out your current breakfast (400 calories) and snack (300 calories) with Protein Milkshake shakes or waffles. That’s 120 calories for 22g of protein serving, plus almond milk for a shake or adding an egg for a waffle (30-50 calories) which would save you 400 calories a day by noon.
To reach a full 500 calorie deficit for 1 pound a week weight loss, go for a walk during your lunch break to burn an additional 100 calories.
#2. How To Lose Two Pounds A Week
The Milkshake Swap + Daily Workout Goal
By swapping Protein Milkshake into your morning breakfast and snack, saving 400 calories, removing excess starch and fats from your diet, tracking your meals, and exercising daily to burn 100 - 600 calories daily, you’ll be able to create a deficit of 500-1000 calories daily and reach your weight loss goals of losing up to two pounds a week and create a consistent plan for staying on track and having fun along the way.
Go to the gym or count your steps and set a goal to burn 500-600 calories a day through exercise.
You can also split your workout into 2 so you can burn 300 calories on a lunch break walk and then another 300 calories at the gym or by doing a workout at home while watching tv in the evening.
Ready to reach your weight loss goals? Click here to get started today.
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