My healthy attempt at weight loss <3
LOW CARB/HIGH PROTEIN/HEALTHY FATS
LOW CARB - 0.6g/LB -> WEIGHT x 0.5 = CARBS IN GRAMS PER DAY (ex. 125lb = 62.5g CARBS) (modify as needed) 1G OF CARBS IS 4 KCAL. 28% OF DAILY DIET
HIGH PROTEIN - 0.6g/LB WEIGHT x 0.6 = PROTEIN IN GRAMS PER DAY (ex. 125lb = 75g PROTEIN) (modify as needed) 1G of PROTEIN IS 4 KCAL. 37% OF DAILY DIET
HEALTHY FATS - 0.25g/LB WEIGHT x 0.5 = FAT IN GRAMS PER DAY (ex. 125lb = 31.25g FAT) (modify as needed) 1G of FAT IS 9 KCAL. 35% OF DAILY DIET
Set your calorie limit and multiply by .28, .37, and .35.
Ex. CARBS - 1250x.28 = 350cal in carbs. 350/4 = 87.5 grams of carbs a day.
Ex. PROTEIN - 1250x.37= 462.5cals in protein. 462.5/4 = 115.6 grams of protein a day.
Ex. FAT - 1250x.35= 437cals in carbs. 437/9= 48.5 grams of fat a day.
DRINK 2L (liters) OF WATER EVERYDAY (8.5 CUPS OF WATER)
EXERCISE AT LEAST 3 DAYS A WEEK or 180 MINUTES A WEEK - any type of exercise as long as your heart rate is above 110. Fat burning heart rate target (145-165) (use cautiously as per your health needs/health status)
180 MINUTES OF EXERCISE IS ONLY 1.7% OF YOUR ENTIRE WEEK
Love you all 🤍