Programme outline

  • 1

    INTRO

    • Welcome!

    • DISCLAIMER

    • Intro & what you'll learn

    • Unfuck Community

    • Assessment
  • 2

    Self-Awareness

    • How do you know you're in a calorie deficit?

    • Hunger & Appetite

    • Taking Measurements & Photos

    • Weekly Fatloss Chart
  • 3

    Guide to Calories

    • Why you can't stick to your deficit

    • Guide to Calories overview

    • Guide to Calories

    • A deficit does not have to be so severe

    • Considerations of your current diet
  • 4

    NUTRITION

    • WHAT IS FLEXIBLE DIETING?

    • WHY SHOULD WE TRACK OUR FOOD?

    • WHAT IS A CALORIE DEFICIT?

    • HOW DO I CREATE A CALORIE DEFICIT?

    • WHAT ARE MACROS?

    • THE 3 MACRONUTRIENTS & WHY WE NEED THEM

    • PROTEIN

    • CARBS

    • CARBOHYDRATES & FIBRE

    • FATS

    • WHAT'S MORE IMPORTANT? CALORIES OR MACROS?

    • SNEAKY CALORIES LIST
  • 5

    CALCULATING YOUR OWN CALORIE DEFICIT

    • Calculating your calories

    • A SIMPLE EQUATION

    • Calculating BMR

    • Calculating PAL

    • BMR x PAL = actual deficit

    • Calculating Macros

    • Strictness, Obsessions & inflexibility

    • Why Macro % don't give you your deficit

    • The only time Fatloss won't work

    • Example of my own deficit calculation
  • 6

    SETTING UP MYFITNESSPAL

    • MyFitnessPal guide (video run through)

    • MyFitnessPal

    • Example food plans on MyfitnessPal

    • Tips and tricks for stress-free tracking

    • TIPS FOR TRACKING WHEN EATING OUT
  • 7

    Banking, Savings & Overdrafts

    • Managing weekends & social life!
  • 8

    TRACKER/PLANNER/CHECKLIST

    • Accountability

    • How to start your Fatloss phase
  • 9

    Recipe Book

    • Recipe Book Downlaod
  • 10

    Course End

    • End of course Assessment

    • Testimonial

    • If you liked this course, you may like