@SLIMSADIE135 WRITTEN BY SADIE A.

CHARTRAND

SIMPLY SLIM

WEIGHT LOSS GUIDE

Straight forward and simple. No confusing diet plans.

Hard Truths and the

NOT WRITTEN BY A MEDICAL PROFESSIONAL.
WRITTEN FROM PERSONAL SUCCESS AND
EXPERIENCES ALONG WITH PRIOR SUCCESS IN
HELPING OTHERS LOSE WEIGHT.

"Need to Know" Facts

STEP ONE: About Weight Loss
DETERMINING BODY
Just because this guide will break down weight loss
COMPOSITION in an understanding, simple way, does not mean that
losing the weight will be easy. But you will do it, and
it will get easier as you see progress and gain
STEP TWO: motivation!

CALCULATING YOUR Eating less calories than your body naturally burns
in a day (excluding exercise), is scientifically the
UNIQUE MACROS ONLY way to loose weight.

The first two weeks are the hardest. Push through.

YOUR FOOD GOALS No one will know if you cheat... you are only
FOR EVERYDAY cheating yourself. Every cheat day that you have is
another day you are not losing weight. I believe
that you should not have cheat days for the first 6
months or when you reach your goal weight if it is
FOOD CHOICES AND sooner than 6 months. This trains and teaches you
EXERCISE PLAN the importance of consistency and helps you see
continuous progress. Download MyFitnessPal if
you haven't already. Do it.
@SLIMSADIE135 WRITTEN BY SADIE A. CHARTRAND

Download MyFitnessPal if you

haven't already. Do it.

The two most important things

are to track are calories and
grams of protein per day. When
losing weight, the body does
not specify where the weight is
taken from. Because of a
calorie deficit, muscle will
often break down. This means
when the number on the scale
drops, it very well could
be muscle mass instead of what you want to lose.... fat. If you consume ONE gram of
protein for every pound of skeletal muscle you have in your body, you will garuntee that
muscle will not break down, and that any drop in weight is either fat or water.

This guide will recommend and plan a low calorie, high protein diet. No, you do not have to
do a low carb diet to lose weight. If you are in a calorie deficit, you will lose weight, but
low carb does help curb cravings and hunger, burn fat, assist in having less loose skin, and
speed up weight loss.

LET THIS BE CLEAR: THIS IS NOT THE "KETO DIET"!!! The well known keto diet focus on
eating a high fat diet. This is unnecessary and frankly makes a calorie deficit difficult
because high fat foods are usually higher in calories. That being said, you don't need to
count how much fat you intake, but you also don't need to try purposely to consume a
certain amount of fat per day.

This is one of the hardest truths to read... but it is hands down the most important...... If
you follow this guide... you WILL lose weight. If you are not losing weight... you are not
following this guide. If you are not losing weight, you are eating more calories than your
body is burning. Period. No excuses.
@SLIMSADIE135 WRITTEN BY SADIE A. CHARTRAND

Step One:
Determining
Body
Composition
Option ONE (best): Find somewhere
near you that does body
composition tests. This can be the
body 270 or 360 test, or the BodPod
test. Ensure that any body
composition test will tell you your
skeletal muscle mass and BMR
(basal metabolic rate). Those are
the two necessary numbers you
need.

Option TWO (less accurate, but still

fairly accurate): Use this formula to
calculate your BMR and for protein,
based on averages, 75-100g of protein per day should be more than enough. But don't eat
less
than 75g of protein, just in case you're super muscular (muscular doesn't always mean
strong, you won't be able to guess how much skeletal muscle you have unless you get a body
composition test). Option #2 calculations:

TO CALCULATE BMR CLICK HERE:

BMR CALCULATOR

Understanding what BMR is: BMR stands for Basal Metabolic Rate. This number is the
estimated number of calories your body would need to consume/intake in a single day to
neither gain nor lose weight. Eat less than this number and you will lose weight; eat more
than the number and you will gain weight. It's that simple. 500 is a standard number that
doctors will typically subtract from BMR for recommended weight loss. This is because rapid
results typically occur with or without exercise, and typically encourage long term results
from the patient witnessing results soon after starting the caloric deficit. Eating 500 less
than your BMR IS SAFE. Even if you eat less than this number, you will NOT go into
"starvation mode" as long as you consume enough protein each day.
@SLIMSADIE135 WRITTEN BY SADIE A. CHARTRAND

Step Two:
Calculating Your Unique Macros
Each person will have unique numbers for number of calories they should eat per day. You
will now calculate those numbers:

CALORIES: YOUR RESULT:

Remember that number from Step 1 (BMR)?
Now is the time to use that number!
Take the number you calculated before, now
subtract 500! (THIS IS YOUR "BMR"-500)

Your Food Goals for EVERYDAY

NO MORE THAN: CALORIES/DAY

YOUR UNIQUE MACROS
(Step 2 Number)

AT LEAST: 75-100 GRAMS OF PROTEIN/DAY

NO MORE THAN: 50 TOTAL CARBS/DAY

NO MORE THAN: 25 NET CARBS/DAY

Total Carbs: Carbs read on nutrition labels or MyFitnessPal all added up throughout the day.
Net carbs: total carbs-fiber
@SLIMSADIE135 WRITTEN BY SADIE A. CHARTRAND

Food Options!
Eat any foods from this list...HOWEVER...You must still enter the amount you eat in the app:
MYFITNESSPAL and calculate the calorie and carbs into your daily totals! This is vital to
maintaing your caloric deficit.

VEGETABLES: MEATS: OTHERS:

CELERY CHICKEN (any cut) PREMIER
CUCUMBER BEEF (any cut) PROTEIN
ASPARAGUS PORK (any cut) SHAKES EGGS
CAULIFLOWER FISH (most kinds,
BROCCOLI put into app)
ZUCHINI TOFU
TOMATOES

You're probably wondering why this list seems so short...when starting to lose weight, its best
to keep it simple. Don't over complicate your plan with crazy meals and obscure foods.

My suggestion:
Replace breakfast and lunch with a premier protein shake.
Then choose 4oz of any of the meats and 2 cups of any veggies listed for dinner.
For a snack (if you need it) 2 hard boiled eggs or a 2.5oz piece of chicken.

Here's the slim sadie breakdown:

Breakfast: Premier Protein Shake Snack: 2 Hard Boiled Eggs
Calories: 160 Calories: 156
Total Carbs: 5g Total Carbs: 1.2g
Net Carbs: 2g Net Carbs: 1.2g
Protein: 30g Protein: 12.6g

Lunch: Premier Protein Shake Dinner: 4oz Meat of choice

Calories: 160 2cups veggies from list
Total Carbs: 5g **Macros depend on choices**

Net Carbs: 2g
Protein: 30g
@SLIMSADIE135 WRITTEN BY SADIE A. CHARTRAND

Food Options Cont...

Premier Protein Shakes can be found at most grocery
stores and warehouse stores such as Costco or Sams
Club in the USA. Similar protein shakes do work, I
prefer these simply because they have the highest
amount of protein I have found while keeping
calories and carbs low.

Using a simple plan like this, that is standard and

straight forward can help you garuntee wheight loss,
and it can assist you in learning about weight loss for
your body. As you learn more you can begin to
incorporate more food choices and, if you want, rid
of protein shake replacements.

You can use any seasonins withoug breadcrums or

starches in them. Safe condiments include mustard,
soy sauce, and hot sauce.

Workouts
This is a starting simple guide to weight loss. You don't need to be an expert in the gym. In
fact...I lost my first 24lbs in one month by...WALKING!!!!! As you lose weight, become more
motivated, and want to learn more throughout your weigth loss journey, you can gradually
incorporate more exercises and advance your workouts.

My recommendation:
45 min of walking as fast as you
can maintain, for the full
amount of time. remember to
keep your heart rate up!

When you're ready, move up to

strength training. Start with sit
ups, push ups (even if you can't,
try your best, they will come
with time), and squats.

GROW FROM THERE!!

@SLIMSADIE135 WRITTEN BY SADIE A. CHARTRAND

THAT'S IT FRIENDS!!!

It may seem "TOO SIMPLE"

but that's just it!
It is simple!!
Stick to the plan, don't cheat, you will lose weight.

If you are not losing weight, reflect on how you are counting calories.
Are you using the app?
Are you measuring your food correctly?
Are you cooking with butter that adds 200 calories to each meal? switch it for non stick spray.
Don't have a scale to measure your food? AMAZON!
Work with the plan to make it work for you!

You have the tools! USE THEM! You have no more excuses!!!

YOU GOT THIS!!!

Always tag me @slimsadie135 un updates! I care and I want to celebrate your progress with
you!!! Message me questions and I will try my best to answer them all! Upsates and revisions
will be released as needed!