Byford - Simple Formula To Maximize the Weight Loss & Health potential of your Smoothies

SMOOTHIE WEIGHT LOSS FORMULA Use one simple formula to maximize the weight loss and health potential of your smoothies By Billy Byford
Copyright 2015 - All Rights Reserved Billy Byford ALL RIGHTS RESERVED. No part of this publication may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. Table of Contents

Welcome and congratulations for purchasing your copy of beyond smoothies. This book was made with the intention of helping anyone who wants to maximize the results they see from smoothies in terms of weight loss, energy and overall vitality. I am a big advocate of smoothies and have been drinking them daily for a long duration of time. Working in the health and fitness industry has helped me come into contact with a vast majority of people who have tried smoothies, and many of them have said great things about the weight loss and health benefits of them.

However I have also come into contact with a large number of people who have not seen the results they wanted from smoothies. The most common complaints I hear are: Im drinking smoothies but Im not losing weight I lost weight drinking smoothies but I put it back on when I stopped I saw a change when I started drinking smoothies but after a while it stopped If you can resonate with these complaints then you are in the right place. In this book we will look at how to make sure these things dont happen to you, and how we can make sure that we get the results we want from our smoothies.

Smoothies are great because they provide us with a way of having a nutrient dense drink, which is quick, easy and convenient. Most smoothies are also low calorie because they contain a high percentage of water, fruit and vegetables, (not all smoothies are low calorie, but the majority which use a lot of vegetables will be). The issue with smoothies is that although they are low calorie, they alone cannot help us reduce weight/fat, and keep it off.

The reason being that weight loss is about what you eat throughout the whole duration of a day, week, month and so on. Its about the bigger picture.

If we want to lose weight and keep it off then we need to abide by the simple laws of science. If we look at fitness professionals such as physique competitors and bodybuilders (I am referring to the natural ones, not the ones who are on steroids), their job is to reach low body fat percentage and maintain it. These people are masters at manipulating body fat/weight and can easily achieve their desired body fat percentage whenever they want as long as they do things in a certain way. We are going to model what these people do as it is the most effective way to reach a weight loss goal.

It works for everyone as long as you implement the information effectively. The science that I am referring to is that of calories in, calories out. This is the most important principle with regard to weight and fat loss. It works like this: your body runs on calories, it is the fuel it uses to do all the things you need to do throughout the day. We obtain these calories from food. Your body will have whats called a maintenance level of calories, this is the number of calories required to maintain its current weight.

If you eat more calories than your maintenance amount then you will increase weight, as the body wants to store the excess energy for survival purposes. If you take in less calories than your maintenance then you will lose weight, as the body doesnt have enough energy to do all the things it needs to, so it will take that little bit that it needs from the stored energy, which is fat. In short Eat more calories than you need = weight gain Eat less calories than you need = weight loss Note: to see significant weight loss your calories need to be less than your maintenance consistently. This means not going over your maintenance for a period of weeks and months. One area where people slip up is on the weekend. Their calories are below maintenance in the week but then they overeat on the weekend.

They overeat enough to neutralize any work they have made in the week, and thus they see no progress at the end of the week. Now they are other factors which play a big part in weight loss, such as macronutrient ratios (the ratio of carb, protein and fat), metabolism speed etc however this calorie principle is the most important of them all, so this should be of first priority.

Now that we know how weight loss operates lets see where most people go wrong when they try to lose weight using smoothies. Scenario 1 Lets take a regular person who is maintaining their weight with their current diet, they usually eat the same thing every day. If they are maintaining weight then they must be eating around their maintenance calories every day. If we take out one meal, lets say a sandwich worth 500 calories and replace it with a smoothie which is around 200 calories, then everyday this person will be below their maintenance by 300 calories, if they continue to eat like this over a period of weeks then they will lose weight.

However If they decided to take out a small meal worth 200 calories and replace it with a 200 calorie smoothie , then they will lose no weight as they have not gone under their maintenance calories. This is why some people who have smoothies see no change in the mirror or on the scale. Scenario 2 Lets take the same person, who switched the 500 calorie sandwich for the 200 calorie smoothie, they will lose weight and as a consequence of their weight loss their maintenance calories will be reduced as well, because their is less overall body mass to maintain. Then they go back to eating the way they used to, not having the smoothie and having the sandwich, before this amount of food would have been enough to maintain their weight, but since their maintenance is lower now, the same diet will make them gain weight as it is over their new maintenance. This is why people lose weight on smoothies then gain it back, once they stop having them. their weight drops and as a result their maintenance drops, so the calorie amount that used to be below maintenance has now become maintenance, hence the stalling of weight loss. their weight drops and as a result their maintenance drops, so the calorie amount that used to be below maintenance has now become maintenance, hence the stalling of weight loss.

This is why people will see some initial progress and then it will stop If we combine smoothies with the law of calories effectively then we will be able to get all the weight off and keep it off.

If we want to see significant and consistent weight loss results using smoothies then we need to one thing. Make sure we are in a calorie deficit (calorie level below maintenance) consistently. This point is absolutely critical to your success; if you do this correctly you will lose all the weight you want. To find out your calorie deficit number we first need to find out your body fat percentage, I would recommend getting it tested using body fat calipers; its both accurate and cheap. If you want an alternative way then look at this image and estimate your body fat percentage by comparing yourself to the people in the images and their percentages.

Once you know your body fat percentage then weight yourself, make sure you know the measurement in Kilos. Once you have both bits of data, plug it in to the formulas below. Look at my example to help you out, I weight 84kg and am at 12 percent body fat. (1 - Body fat percentage in decimal) x weight in KG = lean body mass e.g. (1 0.12) x 84 = 73.92 Once you have your lean body mass number put it into the equation below. (73.92 x 21.6) + 370 = 1966 Once you know your basal metabolic rate multiply it by your activity level to find out your maintenance calories. (73.92 x 21.6) + 370 = 1966 Once you know your basal metabolic rate multiply it by your activity level to find out your maintenance calories.

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