A month ago I embarked on a journey to improve my overall health and flexibility. I began my journey with the Nike Plus Training Club, Breakthrough Challenge. After completion of this program, I learned the most valuable lesson in weight loss. What you eat is the most important part of any weight loss program (as and adult).

If you’re going to follow along with me on this journey, I want you to take a few minutes and forget everything you know about weight loss and weight gain. Forget the workouts, forget the cardio, skinny friends and forget the body comparisons. We’re starting fresh. As mentioned before, as adults we have obligations, responsibilities and s**T. No time to run and play in the backyard or do headstands in the bed while we wait for dinner to be served. So our main obstacle will be what eat.

Another obstacle here, especially for those reading, is why should you trust me. Well, for the past year I’ve been studying, participating and observing dozens of weight loss programs. And the catalyst for any program is the meal plans. Weight watchers, Beach Body, you name it, it wont work if you’re not eating right.

Changing What you Eat

For week 1 I want you guys to stop eating at fast food restaurants. Even places like Panera Bread and Tazikis. The goal here is to break that “quick fix” mentality. Though they offer healthy foods, you need to know what you can eat on your own, then pick items off their menu that are in line with your diet.

Some people count calories and some count carbs. I found the best way to successfully lose weight is to keep your daily carb count below 50mg, and your calorie intake below the daily recommended dose for your weight, height, age and gender.

Calorie Intake Calculation

Women: 655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) – (4.7 x age in years)

Men: 66+ (6.23 x your weight in pounds) + (12.7 x your height in inches) – (6.8 x your age in years)

Take that number and multiply it by the appropriate number below.

1.2- if you have little to no exercise

1.375- if you exercise 1- 3 days per week

1.55- 3-5 days per week

1.75- 6-7 days per week

1.9 very active once ore twice per day

For example: a 35 year old male who is 72 inches tall and weighs 200 pounds. You would multiply 6.23 by 200= 1246. Now multiply 12.7 by your height in inches. Next multiply 6.8 with your age in years. Take all those numbers and do as stated above.  1,246+914.4-238+66=1,988.4 Now lets use the little to no exercise scale and multiply it by 1.2. Our final daily calorie intake should be 2,386.08/

This number helps gives you control over your health. A pro tip is to keep a journal for the first few weeks or months until you know what you need.

Lets get it folks. Take the time and look at those food labels. Stay away from starchy foods, which basically means anything white. There are so many alternatives out there to the foods we love. Feel free to post any questions in the comment section below. I have tons of knowledge that I can share with you guys. Remember, this is just week 1. Stick around for more.