STEPS TO SUCCESS
BECOME THE BIGGEST LOSER
Welcome to our first ever Biggest Loser 12 week transformation. It’s important to take note, this is done in a competition format, where the winner walks away with R15 000 in cash. We will give you all the tools to win, and offer all the support needed along the way. But the work is up to you! Let’s go champs!!
Step 4
food for thought
Step 5
stay winning
Step 1
Use our calorie calculator to understand your calorie needs and create your daily target.
Extreme is defined at about 1kg per week, moderate at 0.5kg per week.
Step 2
Let’s first understand the three types of foods and the importance of each:
Is there any food thats should be a no go?
Processed foods and sugars should be limited in your diet because they are often high in calories – let’s stress that again HIGH IN CALORIES, unhealthy fats, and added sugars. These types of foods can contribute to weight gain, poor nutrition, and other health problems.
In what ratio of Protein, Carbs and Fats should I be eating?
- 10-35% of daily calories from protein
- 20-35% of daily calories from fat
- 45-65% of daily calories from carbohydrates
It’s important to note that these percentages are general recommendations, and individual needs may vary. For example, athletes or people with high levels of physical activity may require more protein and carbohydrates to support their activity level.
It’s also important to focus on the quality of the foods you’re consuming within each macronutrient group. For example, choosing healthy sources of fat such as avocados, nuts, and fatty fish, as opposed to fried foods and processed snacks. Additionally, choosing complex carbohydrates such as whole grains, fruits, and vegetables over simple sugars and refined grains can provide more sustained energy and better nutrition.
Step 3
Download one of the below meal plans that falls within your daily calorie range or you can download our recommended daily calorie tracker on the link below in step 4 to track your own meals. It’s important to note that its your transformation, you make the rules. The concept is simple, stick to the recommended daily calorie intake and the results will follow.
Our meal plans are guides, you would be able to substitute any items with assistance from the calorie tracker.
Step 4
FOOD FOR THOUGHT
When your are at a daily calorie deficit your body will draw on reserves for fuel. You can create this deficit by consuming 3 daily meals that fall within the required rate, or you could consume the same calories in only two meals. This is referred to as intermittent fasting and has been shown to have immense health benefits.
Weight loss: Intermittent fasting can help individuals reduce their calorie intake, which may lead to weight loss. It may also improve metabolism and increase fat burning.
Improved insulin sensitivity: Intermittent fasting can help regulate blood sugar levels and improve insulin sensitivity, which is beneficial for individuals with type 2 diabetes.
Reduced inflammation: Studies have shown that intermittent fasting may reduce inflammation in the body, which is associated with a variety of chronic diseases.
Improved heart health: Intermittent fasting may improve heart health by reducing blood pressure, triglycerides, and LDL cholesterol levels.
Improved brain function: Some studies have suggested that intermittent fasting may improve cognitive function and reduce the risk of neurodegenerative diseases.
Step 5
Keep Winning …. Over the next 12 weeks, by removing processed foods, eating whole foods, limiting your calorie intake and increasing your physical activity you will experience changes within your body; not only how it looks, but even more importantly how it feels and functions.
Hormone levels will return to normal, sleep will improve and apart from looking different, you will feel reborn.
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