Lose weight with your smartphone!

# Introduction

Clearly if you read me, it is that you have probably tried various diets without success, the reasons for these failures are multiple (yoyo diets, or too complex or even inefficient). As 1 in 2 you are overweight and as 1 in 3 you may be obese.

This book recounts a personal experience, and a series of simple method that allowed me and that have been experimented on several people with a success rate of 99%. I am not a nutritionist, not a professional.

To tell you about me, I started the experiment at 160kg for 1,85m and I lost 40kg in 14months. This book describes several steps, which will go further in weight loss, free to you to stop at the first tips! These are wholesale tips.

## Fights cals

Various diets exist, my first advice is some is the diet, or the method must be a balanced diet and focused on moderate hypocalorie. However, it will be necessary to respect your body, respect its rhythm, and these constraints, do not hope to lose 10kg in one week!

Count the calories there is little, was complicated, many methods have simplified the work but it all have a random side. My first advice, use a smartphone application of calorie counts (they are also available on the Internet), gives a playful and concrete side to calories. Another advantage is that as you progress, the applications allow you to balance your macronutrients, or to adapt your diet to a more sustained sporting activity.

Example : MyFitnessPal, Runtastic Balance

Prepare yourself

The first step in fighting calories is not easy - it's about fighting our own nature and not lying about how much weight, how much weight, and how many calories you eat. Do not lie to the application.

Search your way

The best start is to honestly note what you eat each day in the app. For a week, you will see the origin of your differences, and the way to go. This step is essential.

## Sacrifice what you want

This step is complex, but here is the peculiarity of this method, it is up to you and only you to choose where you will sacrifice this or that energy post.

Here are some common examples:

You have 300kcal to remove in your day, either stack your breakfast, you can remove the breakfast.

I tend to eat too much fat at night, I replace my kebabs with a white meat / salad

I eat too much cereal in the morning, two rusks are enough

there is no bias of facility, not a hyperprotein bar is not less caloric of a cereal bar. At this stage your food balance is not a priority. Week after week lower your daily calorie total to the recommended value.

To be concrete for weight loss, whatever the type of calories eaten, the result is the same, so yes it is possible to lose weight by eating fast food.

# Step by Step

If you lose weight, continue with a free meal a week.

If you do not lose weight, go down the caloric total by 200kcal / day (without ever going down too much below the recommended calories).

Finally, if you play sports in parallel, know that it must focus on the maisir and not lose weight, you will lose "sizes" faster than pounds.

Example of my personal case: the day I write these lines I lost 33kg absolute (40kg of fat according to an impedance scale), for 4 sizes of pants (from 58/60 to 50/52).

Use features (free versions)

Beyond, a simple heat meter each application can count your ratios of macronutrients (see below). And also to predict indeed, nothing prevents you from noting what you planned to eat the next day to predict where it will be necessary to make efforts.

## Ready? Fight!

Specifically, you know how to manage your calories by day and by week, you are now a beginner, if you know how to lose weight, you will now manage your loss. Welcome to the confirmed part.

### Cycle

If for you the loss of weight is painful, or stagnated, it is that you have reached the end of a cycle before "losing" weight take a break and remix a little more to return to your needs without weightloss.

Rest, is essential for your body as your mind, you must have your period more "quiet". Thus, there is no single case, but you can cycle a month 2 months / 1 month quiet diet or per week 6 weeks / 3 weeks.

The confirmation of your weight loss should be done over time and you should not hesitate to take time. In addition, a loss too fast may disrupt you hormonally, take care.

## Be your self

Fiber, fat, macro-nutrients a topic for you bring to the food expertise. Note that this will not allow you to lose weight, or not in the short / medium term, but is essential to be in good health.

## Macros? What?

To function the human body needs nutrient inputs. Nutrients are classified into two broad categories: macronutrients and micronutrients.

Macronutrients consist of carbohydrates, proteins and lipids.

Note: Micronutrients are nutrients essential to the body as macronutrients. However, the body's micronutrient needs (vitamins, minerals, trace elements, amino acids, essential fatty acids) are lower in volume than macronutrient needs (carbohydrates, fats and proteins). micronutrients are not covered in this book.

In this chapter, we will focus on the distribution of macronutrients per day. Specifically, if your application does it for you a quick reminder an average human needs a 50% distribution of 25% 25% 25% protein carbohydrates, this varies according to sports practices but also morphologies

## Manage Fibers

The fibers come mainly from vegetables, as in fruits. The fibers diffuse the ingestion of carbohydrates. It also stimulate the bowel.

## Declare fat

The fat helps to slow down and also spread the ingestion of proteins. It also helps protect the intestine. The quality of fat and paramount for your health. Saturated fats from foods that are fried or cooked at very high temperatures are prone to clogging your arteries. The fat composed of medium chain triglycerides (nuts, unprocessed peanut, coconut / olive oil) feeds the growth of your muscles with protein.

Keep the right gestures during your races

You can scan, but mostly look at the food labels you buy in supermarkets. If for some the choice is fast, in some cases, you can find alternatives that will not deprive you of certain foods. The typical example are cereals 100g cereals can contain 600Kcal while others simply 350. This changes dramatically.

Do not trust the bio / nature / lightened product, always look at the labels. Example: Greek yogurt, flavored yahurt, a simple gesture that can change 100kcal!

## Morphotypes 

Morphology is synonymous with silhouette, while morphotypes depend on your genetic predispositions, __it's not a science__.

There are three morphotypes: ectomorphous, endomorphous and mesomorphic that must be taken into a fact in your diet, or your sporting activity, but the morphology ... is not treated in this book, because it does not change much in the way you lose. weight, but more to the types of clothing you will have to choose.

Your morphotype, will determine your metabolism, your ability to absorb macronutrients.

The ectomorphs are naturally thin. they often have a slender, slender figure. They have a general slow muscle build.

The endomorph stores fat very easily, and has trouble getting rid of it. They have a general muscle building fast.

The mesomorphs are the best of both worlds on paper.

### ectomorph

If you are ectomorphic, if you have trouble growing overweight sometimes even slight you are quickly unbearable. Of a light size, you represent a large part of the population. Jogging is your favorite sport, there is no reason to change. If your desire for strength sports is present, you must keep a slight overweight, or eat enough fat and protein.

### endomorph

In general, with such a morpholgy - like mine - you have been overweight light or not your childhood. In addition, the fat is stored in specific places, and seems not to want to dislodge. Cross-country sports or agility are difficult for you, you are "heavy" by nature - welcome to my world. Strength sports are for you and must remain your first attention (ex .: bodybuilding). Cross-country sports should be approached with humility, indeed it will be necessary to "cheat" to replace the preferred jogging skateboarding, rollerblading or even cycling.

### mesomorph

Your overweight appeared with adulthood, with bad habits. Good news, if will be easy enough to get out of the rut. You can keep a breakdown of normal macronutrients. You can practice all sports without distinction and without preference.