Contenu connexe Similaire à How to lose weight successfully (20) Plus de Wake-Up Foundation (20) How to lose weight successfully1. How to lose weight
successfully
Wake-Up Foundation
Presented by
Mykim Tran, Executive Director
2. Agenda
The mindset and foundation of
successful weight loss. Tips and
tools to stay motivate to lose
weight and keep it off for life.
Q & A
4. 4 components of success
THE
SCIENCES
THE ARTS THE
MINDSET
THE
MOTIVATION
6. #1: Eat less than you burn: 1pound/week
Burn 3500 calories to lose 1 pound
3500 divide 7 = 500 calories
My calories daily burn = 2000
2000 – 500 = 1500 calories/daily calories intake
7. Eat less than you burn: ½ pound/week
Burn 1750 calories to lose 1/2 pound (3500 divide 2 = 1750)
1750 divide 7 = 250 calories
My calories daily burn = 2000
2000 – 250 = 1750 calories/daily calories intake
8. Eat less than you
burn: 2
pounds/week
Burn 7000 calories to lose 2
pound (3500 x 2 = 7000)
7000 divide 7 = 1000 calories
My calories daily burn = 2000
2000 – 1000 = 1000
calories/daily calories intake
9. #2: Eat enough to stay healthy
1200 calories
for female
1500 calories
for male
Do not
deprive your
body
10. Eat less than you
burn: 2
pounds/week
Burn 7000 calories to lose 2
pound (3500 x 2 = 7000)
7000 divide 7 = 1000 calories
My calories daily burn = 2000
2000 – 1000 = 1000
calories/daily calories intake
11. 2 choices
• Stay at losing 1-pound weekly
1st
• Increase exercise to burn at least
2500 calories
• 2500 –1000 = 1500 calories daily
2nd
12. #3: Consistency
◦ Eat the same number of calories daily
◦ The body knows and understands that you want to lose
weight
15. #3: The mindset
Setback and failure
Persistence, consistence, commitment, and determination
Other causes
No perfect weight loss
Never give up
17. Variety of foods
◦ 114 vitamins and minerals
◦ Example
◦ Breakfast: a banana
◦ Lunch: an apple
◦ Dinner: an orange
◦ Same for all food groups:
protein, vegetable, dairy, grain
18. Water intake
Body is 60-70% of water
Replace your daily water loss
Water calculation
• Total pound in weight: 200 pounds
• Divide by 2: 200 divide 2 = 100 ounces daily
• 100 divide 8 = 12.5 cups
20. Maintaining weight
Eat the same number of calories as your burnt calories
Maintain the same healthy and eating lifestyle as your weight loss
plan
21. Q & A
◦ Contact: (916) 243-7076, Sacramento Ca, USA
◦ Email: info@wake-upfoundation.org
◦ Website: www.wake-upfoundation.org