LOSE FAT

Without Starving
Yourself

Tips & tricks on how to lose body

fat while feeling full and satisfied
after every meal.

GIOVANNI SILVA
 INTRODUCTION
The “calories in versus calories out” is based on the idea that
to maintain a stable weight, the number of calories you eat
needs to match the number you expend (burn).
“Calories in” is the calories you get from the foods you eat,
while “calories out” is the number of calories you burn.
There are three ways that the body burns calories:
Metabolism: Your body uses most of the calories you get
from food to sustain basic body functions, such as
digesting food
Digestion: Around 5–10% of the calories you eat is used to
power digestion. This is known as the thermic effect of
food
Physical Activity: The leftover calories you get from your
diet are meant to fuel your physical activity, like workouts
and everyday tasks like walking, and washing dishes.
Your body uses the calories you get from food to fuel your
basal metabolic rate (BMR), digestion, and physical activity.
When the number of calories you consume matches the
number of calories you burn, your weight will remain stable.

To lose weight, your “calories in” need to remain fewer than

your “calories out.” weight loss ALWAYS requires a calorie
deficit.

To lose weight, you need to eat fewer calories than you burn.
 Tools

– MyFitnessPal - This app will help track calories

– Food Scale - This will make sure you’re having the right
servings/calories

– iMuscle - This app will help find ways to train different muscle
groups and also provides helpful and useful information
To get great results find out what your tailored daily calorie intake is
here
https://legionathletics.com/macronutrient-calculator/
But even when using these calculators nothing will help you more than
you just steping back and looking at your own body and deciding
wether or not you should drop the calories a bit more.
 Protein Options

Egg Whites

Non Fat Cottage Cheese/Yogurt

Chicken Breast - (Skinless)

Salmon - (Skinless)

Lean Ground Beef (93% Lean)

Tilapia
Carbohydrate Options

Oatmeal

Brown Rice

Sweet Potato

Quinoa

Black Beans
Pasta Zero (Shirataki Spaghetti):
 Fats Options

Avocados

Whole Eggs

Fatty Fish (Salmon)

Almonds
Chia Seeds
 Vegetable Options

Broccoli Supplements

Asparagus Multivitamins

Green Beans Fish Oils

Zucchini

Mushrooms
Yellow Squash
(Consume as much greens as you want. Meals with high
volume of Bell Peppers
vegetables will
Brussels Sprouts
keep you full.)
Zucchini Noodles
 Fruit Options

Orange Banana
Apple Watermelon
Grapefruit Pineapple
Peach Strawberries
Nectarine Blueberries
Pear Rasberries
Tangerine kiwi

(Strawberries, Watermelon, Melons are some of the

fruits with less sugar and calories. Consume these as
snacks if you're trying to lose weight.)
 Seasoning

Salsa

Hot sauce Walden Farms Calorie Free Sauce is my

Salt personal favorite, it lets me preserve
calories for later because of the low
Pepper calories it has and most importantly it taste
Garlic great.
Onion
Mustard
Vinegar
BBQ Sauce (Sugar Free): https://rb.gy/jupfcm
Ketchup (Sugar Free)
Walden Farms Calorie Free Sauce:
https://rb.gy/lwzcou
 Beverages

Water - Drink plenty of water throughout the day to

help with fat loss and muscle gain.

Almond Milk (Unsweetened) - Only 30 calories per

serving
Soda Water (my personal choice) - Soda water can
help make you feel full longer.
Clear American Soda Water - Great replacement for
soda: https://rb.gy/lwzcou
Green Tea
Diet Soda
 Snacks

Inbetween Meals:
Clear American Sparkling Water https://rb.gy/lwzcou (tastes
just like soda & because it's carbonated it will help by
keeping you feeling full) This can also be any other kind of
carbonated water
Berries - Strawberries & Blueberries (They are low in sugar &
calories)
Veggies - A bowl of as many veggies as you want topped with
a low calorie dressing like Walden Farms Calorie Free Sauce
will keep you satisfied & looking great ( I personally have
many of these throughout the day)
Popcorn (low calorie) Around 100 calories per bag or less
https://rb.gy/5knj6v
 Make Your Waist Look
Smaller
Although this will only work while also being at a lean body fat
percentage there are certain exercises that will make the waist look a
lot smaller.

For men: There are certain muscle groups that can help give
the illusion of a smaller waist and more muscle mass.
Side Laterals 2-3 times a week for broader shoulders.
Lat Pull-Downs 2-3 times a week for a wider back which
makes the waist look smaller and shoulders look even
more broader.
Pull-Ups 2-3 times a week

Focus on these exercises while working out the rest of the

body as usual.
 Make Your Waist Look
Smaller
Although this will only work while also being at a lean body fat
percentage there are certain exercises that will make the waist look a
lot smaller.

For women: These exercises will help give the illusion of a smaller
waist if really focused on.
Squats 2-3 times a week that gives the glutes more mass.
Hip Abductions 2-3 times a week will give the outside of the
thighs more mass which will make the waist look small.
Wide Lunges 2-3 times a week for more mass on the glutes.
Hip Thrusts 2-3 times a week

Focus on these exercises while working out the rest of the body as
Final Notes

The way you can gain more muscle and mass in the right
places while losing fat at the same time is by implementing
cardio to burn calories (NOT fat, cardio does not burn fat
it burns calories) this will allow you to fit in more calories,
while still not going over your daily calorie intake. Being
able to consume more calories by adding some form of
cardio allows you to put in more nutrients into your body
to recover and grow. This means more food, bigger
muscles, bigger glutes, smaller waist.
For a one on one coaching where I’ll be
consulting with you through SKYPE, or
FACETIME once a week and helping you track
your calories and adjusting as needed for 30
days with a one-time payment of $200 send
me a DM on Instagram @giovannisiiilva or
email me at giosanchez_c2@yahoo.com

Make a change, start

by investing in your
body.