NUTRITION (For weight

loss)
The 4-factor program

When trying this method there are

only 4 factors to consider:

1. Energy balance (calories)

2. Protein content
3. Water intake
4. Consistency and simplicity

Getting these factors right day to day will take your

results to the next level and make achieving your goals
seem a piece of cake...

The C word...

Our body has a certain amount of calories that we need

to consume to maintain our current weight; this is called
TDEE (Total daily energy expenditure).
To lose weight all we need to do is eat less than our
TDEE, this is called being in a calorie deficit.
It is scientifically impossible to lose weight unless in a
calorie deficit, this therefore makes calories one of the
most important factors when wanting to achieve weight
loss.
Protein...

Like many in the health and fitness industry this

document will bang on about protein and to be honest
it’s for good reason.

Protein has a few factors of its own:

 It has a fullness factor. Protein is hard for the body

to break down, it takes longer to digest and
therefore leaves you feeling fuller for longer
 Because of the last point the body needs to work a
lot harder to digest protein. This means that you
will burn more calories through eating protein than
from the equivalent fats or carbs.
 Repair cells. Protein is known as the body’s building
blocks, because it is required to build every cell.
Every type of cell is constructed with protein. Any
damaged cell such as a burst blood vessel is
repaired with protein.
Water intake...

The amount of water you drink in a day is really

important. The body is made up of 60% water and the
blood is made up of 90% water. So here are a few facts:
 Studies have shown that when dehydrated the skin
is more vulnerable to skin disorders and premature
wrinkling.
 Constantly being dehydrated makes the blood
thicker, this in turn increases your blood pressure.
 All of your organs need water to work
 Insufficient water intake will lead to kidney damage
in the future and eventually lead to kidney stones.
 Cartilage, found in joints and the disks of the spine,
contains around 80% water. Long-
term dehydration can reduce the joints' shock-
absorbing ability, leading to joint pain.

We recommend drinking 2-3 litres per day.

Consistency and simplicity...

Consistency is arguably the most important factor. You

need to be able to do all of the above day to day for this
to have an effect. The more consistent you are the
better your results!

To be able to keep this up day-to-day you must keep

your diet simple. Find things that work for you
specifically.
One of the major problems with ‘fad’ diets and diet
plans is that they’re not specific to the individual who is
completing them. These may not fit into your lifestyle
and may include foods that you don’t necessarily enjoy.

Trust the process and have fun!

Weight loss isn’t achieved overnight. It’s a slow process
consisting of building habits to ensure that your results
last for the rest of your life. Make sure you enjoy it along
the way!
Want to be more specific?
The Macro-method
All foods can be split into 3 Macronutrients (macros)
these are:
 Proteins
 Fats
 Carbs
These macros make up most of your calories (minus
alcohol)

How to work out your TDEE

Remember to work out how many calories you need
for weight loss you first need to workout your TDEE.
To do this we just need a simple equation:
Your weight (in KG’s) x 22 (for women) 24 (for
men)
E.g if you weigh 70kg and are female:
70 x 22 = 1,540
This is your basal metabolic rate (BMR). You then
need to times your BMR by your activity level:
Light- 1.2
Moderate- 1.4
Heavy- 1.6
Very heavy- 1.8
So lets say you have a sedentary job and little
exercise…
1540 x 1.2 = 1,848

Finally you need to times this number by 1.1 to

workout your TDEE.
1848 x 1.1 = 2,033 cals

Once you’ve worked out your TDEE you can now

minus a few calories to create a calorie deficit. We
need to refrain from going to crazy with this because
if you go too low with your calories, your body will
fight back and experience a whole load of problems.
First reduce your calories by 15% if you are female
and 25% if you are male. Remember these calories
are based off your DAILY intake so that includes the
weekend, if you’re the type of person to binge Friday-
Sunday then you might need to reconsider what
you’re binging on. After 4 weeks we will have your
first review where we will reassess your calories.

This will give you a good calorie deficit level to go of

for the next 4 weeks. After the 4 weeks you will have
a good idea of weather the deficit works for you.
You should split your calories up like so:
 40% protein
  35% carbs
 25% fats
So if you were consuming 1500 cals per day it would
look like this:
 150g Protein (40%)
 130g Carbs (35%)
 40g Fats (25%)

To know what these numbers are you will need a

method of tracking your calories, we recommend
using the app ‘MyFitnessPal’. However, if you have
another way that tracks calories and macros please
feel free to use it.

Remember: Only try the Macro-method if you are

confident with all the components. The 4-Factor
method is an easier way to get started and still
achieve amazing results.