Miami Fitness Boot Camp – Weight Loss Training

Tag: Weight Loss

  • Eating Healthy While Eating Out

    Eating Healthy While Eating Out

    When you eat at home, you know what you’re getting, but head to a restaurant it’s another story.

    The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

    Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

    Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

    So Many Options
    When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

    For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

    Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

    Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

    Food Preparation
    Menus are often vague when it comes to the way the food is prepared. If you’re not sure or the menu doesn’t say how the food is prepared, be sure to ask.

    Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

    To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

    When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

    Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “viniagrette.” These may all sound healthy but may are deceiving.

    Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

    Portion Control
    Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

    To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you’ll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

    Know What to Look For
    Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

    Remember that healthy eating is only half of the battle when it comes to losing weight.

    Call or email today to get started on a fitness program designed to get you real results.

    Adjust Your Mindset

    Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch your calorie intake drop instantly!

    Easy Baked Salmon

    Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
    Servings: 4

    Here’s what you need:

    1/2 cup Greek yogurt, fat free
    1 lime, juiced
    3 garlic cloves, minced
    1 1/2 teaspoons ground coriander
    1 1/2 teaspoons ground cumin
    4 (3oz) wild caught salmon fillets
    Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
    In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
    Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
    Serve the salmon on a bed of kale with a dollop of the reserved yogurt.
    Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

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  • Speed your metabolism to burn more calories

    Speed your metabolism to burn more calories

    You’re working out and eating well, but just can’t seem to lose weight. Could a slow metabolism be keeping you from your weight-loss goals? It just might.

    What is your metabolism and what relationship does it have to weight gain? Can you speed up your metabolism to help your body burn more calories? Hang on tight, ‘cause you’re heading for a crash course in metabolism!

    What is Metabolism?
    The calories in your food or beverages combine with oxygen and create the energy necessary for your body to function. Metabolism is the complex, biochemical process in which your body takes what you eat and drink and converts it into energy. Your metabolism is constantly at work, even during rest and sleep when your body needs energy to breath, circulate blood, adjust hormones, repair cells, and grow new cells.

    Your basal metabolic rate is the amount of calories it takes for your body to perform its basic functions. It affects how much energy your body needs to do its job and helps determine the number of calories you’ll burn each day. Many factors play a role in your basal metabolic rate.

    The first is your body composition and size. Larger people and those with more muscle mass burn more calories even while resting. This means overweight people usually have a faster metabolic rate than their thinner peers.

    The second factor affecting your metabolic rate is your sex. Men generally have more muscle and less fat and therefore burn more calories, giving them the advantage when it comes to metabolic rate.

    Third, your metabolic rate changes with age. The older you are, the less muscle you’re likely to have. As a result, you burn calories slower.

    Besides your basal metabolic rate, the amount of physical activity you get and the way your body digests and processes food determines how many calories you burn. While many factors go into your metabolism, the most variable is physical activity. However, exercise also makes the most difference in the number of calories you burn, so amp up your exercise and watch your metabolism rise as well.

    Slow Metabolism = Weight Gain?
    Contrary to popular belief, a slow metabolism rarely causes excess weight gain. While it would be easy to blame your weight on a slow metabolism, the most likely culprit behind those extra pounds is the amount of calories you consume versus the amount of calories you expend in physical activity. When you eat more calories than you expend, your body stores that away as fat.

    Your metabolism is a natural process, and your body balances your metabolism to meet your individual energy needs. This is made clear when folks jump into a starvation diet. When you don’t eat, your body slows down the metabolizing processes to conserve calories and energy to survive.

    You don’t have much control over your metabolism, but you can control the number of calories you burn during exercise. The more activity you perform, the more calories you burn.

    You may think a thin person has a faster metabolism, but they’re usually just more active.

    Having a slow metabolism is rare, and it usually doesn’t cause obesity. Medical conditions such as hypothyroidism and Cushing’s syndrome may slow metabolism and lead to weight gain. But for the most part, the factors that contribute to weight gain include consuming too many calories, genetics, family history, unhealthy habits such as too little sleep or not eating breakfast, and certain medications.

    If you want to kick-start your metabolism with challenging progressive workouts then call or email me today to get started.

    Boost Your Metabolism?

    Unfortunately, trying to speed up your metabolism will likely have little effect on weight loss. Therefore, be skeptical of products, foods, and drinks that claim to do such a thing. They may have dangerous or undesirable side effects.

    If a magic pill is what you’re waiting for, you may be waiting a long time. If you want to lose weight, nothing will get you there faster than a healthy diet and a consistent, challenging exercise program. Call or email me to get started on your own effective exercise plan.

    Creamy Egg Salad

    Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
    Servings: 3 Here’s what you need…

    • 8 organic, free range eggs
    • 4 celery stalks, chopped
    • 2 Tablespoons onion greens, chopped
    • 1/4 cup non fat Greek yogurt
    • 2 teaspoons champagne mustard
    • 1 teaspoon fresh squeezed lemon
    • dash of salt and pepper
    1. To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
    2. Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
    3. Chill and then serve.

    Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

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  • Some people gain instead of lose weight with exercises?

    Some people gain instead of lose weight with exercises?

    It is common knowledge that exercise burns calories and helps you to shed extra pounds.

    Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren’t used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

    This fact, however, shouldn’t stop you from exercising, as you’ll eventually turn the weight corner and start losing.

    What is it about exercise that may cause some people to gain instead of lose weight?

    Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

    boot camper muscle Mass

    If you are not used to working out and haven’t used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

    And take heart. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

    If you see that you’re losing inches, then you know you’re on the right track.

    Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

    But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

    While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn’t stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

    Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

    This may make you feel hungrier than usual, which can cause you to eat more than normal – sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

    You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing weight, you can’t simply break even with your caloric intake and the amount of calories you burn.

    At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

    Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

    My exercise programs are specifically designed to produce results quickly.

    Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.

    Give It Time
    Whatever the cause of your weight gain after exercising, don’t give up! Not only is exercise the key to shedding pounds, but it is also vital for overall health and well-being. Give your body time to respond to a new routine. It can take several weeks for your body to “recalibrate” itself to increased activity and changes in eating habits. But once it does, you’ll begin seeing the weight-loss results you seek!

    Creamy Low Fat Tuna Salad
    Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
    Servings: 5

    Here’s what you need…

    2 (5oz) cans wild albacore tuna, packed in water
    1 cup fat-free Greek yogurt
    2 Tablespoons champagne mustard
    1 teaspoon dried dill weed, plus more for garnish
    dash of freshly ground pepper
    1 green apple, shredded
    2 cups green cabbage, shredded
    4 cups organic mixed greens
    Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
    Add the shredded apple and cabbage. Mix well.
    Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.
    Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

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  • 5 foods that you should never eat

    5 foods that you should never eat

    The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

    Below is a list of 5 foods that you should never eat.

    These foods will derail your fitness and weight loss efforts every single time.

    In addition, I will suggest a healthy substitute for each of these off-limits foods.

    By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

    Do-Not-Eat #1: Anything Fried
    Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.

    Try This #1: Broiled
    If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

    Do-Not-Eat #2: White Bread
    White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.

    Food never eat

    Try This #2: Sprouted Grain Bread
    If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

    Do-Not-Eat #3: Creamy Salad Dressing
    You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.

    Try This #3: Vinegar Dressing
    Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

    Do-Not-Eat #4: White Rice
    I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.

    Try This #4: Brown Rice
    Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

    Do-Not-Eat #5: White Sugar
    Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.

    Try This #5: Fruit
    Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

    Eating right, along with challenging exercise, is the formula for a toned, lean body – so guarantee your results by teaming up with me.

    Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

    Call or email today to get started.

    Feeling Blue?
    If you’re feeling depressed or stressed then studies show that you’re probably going to overeat. And when you gain weight from overeating you’ll end up feeling more depressed and stressed.

    How is this vicious cycle broken?

    With a consistent and challenging exercise routine.

    Sprouted Grain French Toast
    Just because you gave up white bread and sugar doesn’t mean that you can’t enjoy a delicious plate of French Toast! This recipe is made with sprouted grain bread, egg whites and protein-packed Greek yogurt. The whole family will love it. Servings: 5

    Here’s what you need…

    5 slices cinnamon raisin, sprouted grain bread
    1 cup egg whites
    6 oz fat free, Greek yogurt
    1 teaspoon vanilla extract
    1/2 teaspoon ground cinnamon
    dash of salt
    Optional: additional fat free Greek yogurt and pomegranate seeds for topping.
    Preheat a skillet, or pancake griddle over medium high heat. Lightly coat with cooking spray.
    In a shallow bowl, whisk the egg whites, yogurt, vanilla, cinnamon and salt. Mix until well combined.
    Dip each slice of bread in the egg white mixture, flipping to coat each side. Place on the prepared skillet and cook for 3-5 minutes on each side, until the eggs set and turn golden.
    Serve immediately with the additional yogurt and pomegranate.
    Nutritional Analysis: One serving equals: 127 calories, 0 fat, 157mg sodium, 19g carbohydrate, 2g fiber, and 12g protein.

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  • Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    Teen’s Need Exercise Too

    So get ’em off the couch, pull the cell phone out of their hands, and send them to the field and the gym.

    Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today’s teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

    But if exercise isn’t a regular part of your teen’s life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

    Why Exercise Matters
    Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

    But exercise is about more than being socially adept. It’s about good health. And in case you’ve not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It’s affected plenty of adults, but it is now affecting teens as well – especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you’ll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

    How to Get Them Moving
    Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don’t let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you’re going into battle with your teen, try these tips out.

    Make It Fun. Remember when your teen was a toddler? Exercise wasn’t something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

    Up the Chores.     Is your teen lazing around the house doing nothing, while you’re working frantically to keep everything in order? Flip your teen’s world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it’ll get your teen’s body on the move!

    Do It Together. If your child isn’t motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

    Take It Easy. Your teen needs to exercise. There is no question about it. Just don’t let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn’t want to do? Didn’t work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

    How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn’t hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn’t have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

    If you want to expedite you and your teen’s results then consider working with me on a fitness plan that will turn you both into fat burning machines.

    Call or email today – I look forward to hearing from you.

    Your New Year

    We are two weeks into the New Year – how are you doing with your resolutions? If you didn’t make any resolutions this year, consider taking the time to commit to one small healthy change. Here are some suggestions:

    • Don’t eat after 7pm.
    • Drink a healthy protein shake for breakfast.
    • Cut out that daily sugary snack.
    • Exercise a minimum of 4 days each week.
    • Join one of my exercise programs.
    Chocolate Protein Pudding

    Here is a protein packed snack that the whole family will love. It’s important to enjoy snacks that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.
    Servings: 1

    Here’s what you need…

    • 6 oz Greek Yogurt, plain, fat free
    • 1 scoop high quality chocolate protein powder
    • Sprinkle of unsweetened cocoa powder
    1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
    2. Garnish with a sprinkle of unsweetened cocoa powder.

    Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.

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  • The Concept of Burning Burn Calories

    It sounds like you’re referring to a “calories in vs. calories out” type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.

    Basically, you can create a deficit of calories in three different ways:

    1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.

    It’s not important for you to know what your BMR is. Your SparkDiet has already estimated your BMR based on variables like age, gender and weight, so you don’t have to do any calculations. The calorie goal recommended in your SparkDiet plan will help you create a caloric deficit and lose weight.

    Example: If you eat 500 fewer calories each day for a week, you’ll lose about one pound of fat (500 calories x 7 days = 3,500 calories). Again, keep in mind that your SparkDiet has already done these calculations for you, so simply follow the calorie recommendations on your plan (don’t eat less than is already recommended).

    2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you’ll create a caloric deficit simply by burning extra calories. This works only when you’re not overeating to begin with.

    Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you’ll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).

    3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It’s much easier to create a substantial calorie deficit when you combine dieting with exercise because you don’t have to deprive yourself from food, and you don’t have to exercise in crazy amounts.

    Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you’d lose about one pound per week. Compare that to the other examples above—you’re losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you.

    As long as you are consistent, your calorie deficit will “add up” over time, and you’ll slim down. But it’s important to remember that your SparkDiet Nutrition and Fitness recommendations are already based on the goals you created. You don’t have to do any extra math. Simply follow the Nutrition and Fitness recommendations on your Trackers and you’ll be creating the deficit needed to reach your goal weight!

    It’s also important to note that although this math seems relatively simple, our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.