Hey fitness nerds!

What gets measured gets managed. 

Like other things in life, weight loss too can be boiled down to a simple equation. 

To know how much weight you need to lose and therefore, how many calories you need to eat daily, you first need to know your goals. 

In the previous newsletter, we talked about how to calculate your daily caloric intake. 

In this newsletter, we will delve deeper into how to set health goals. 

Read 🔽 below

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• A mathematical equation to weight loss

• Article of The Week: Optimal body weight for health and longevity

• Tips of the Week

• Low-Calorie Creamy Scrambled Eggs and Toast Recipe

A mathematical equation to weight loss

How should we set weight goals when trying to lose weight?

There are three ways to weight goals before a diet:

1) A weight goal is the simplest.

We usually set weight goals when we have weighed that much in the past.

For example, I weigh 80 kg right now but while I was at uni I weighed 68 kg. I know how I look at 68 kg. And that is an accurate weight goal.

I can calculate my Total daily energy expenditure (HERE), and based on that my daily caloric intake to lose weight (#17 Busybits newspaper).

2) BMI goal

The second way to calculate your body weight goal is based on BMI.

You can calculate your BMI HERE! That will give you your current BMI.

Your BMI goal should be anywhere between 19 and 25 kg/m2.

Our bodies are at their most optimal weight in that BMI range.

However, that range is very wide and non specific.

Hence, the best weight goal measurement is:

3) Body fat goal

There are a lot of ways to determine your BF, however, I find it easiest to use reference pictures.

Determine your BF based on pictures like this one:

And you can use this picture to determine your body fat goal as well.

From that, you can calculate how much weight you have to lose.

For example:

I am 100 kg and based on that picture 30% body fat.

Goal: I want to be 10% body weight.

30% body fat means 30kg of fat. And my lean body mass is 70 kg.

I want to be 10 % body fat which means 90% of my body mass is lean body mass which is 70 kg. Therefore, 100% is 77.8kg.

That means I have to lose 22.2 kg of fat to be 10% body fat.

I probably lost more than half of you here but this equation is the most reliable and accurate way to determine how many kg you need to lose.

And if you want to lose 0.5 kg a week (which is the most sustainable rate) it means you will have to diet for around 44 weeks at 500 calorie deficit (explained in the previous newsletter #17 Busybits newspaper)

I know this was a lot but if you can this far

Thank you!

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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A Mobile App with an AI Calorie estimator (from a single picture) is coming soon…

Article of the Week

3 Tips on how to measure your body fat and weight

The first few years of fitness I was weighing myself on and off.

Not only it gave me increased stress when my weight was up but also a false sense of weight loss when my weight was low after a night out.

It is important to know your goals and it is even more important to track your goals. In business, companies that do not track their figures lose track and sooner or later go bankrupt.

People who weigh themselves lose twice as much weight.

1. Body weight
   
   Use a good scale. The scale has to be the same and on the same spot, otherwise, that can introduce variation in your weight.
   
   Your weight fluctuates. It is impossible to determine why. So eliminating any other cause of weight error is crucial.
   
   Always weigh yourself in the morning after going to the toilet and before eating anything. That ensures you minimize variability.
   
   Ladies. Avoid weighing yourself during the days you are on your period. Most likely, you will be heavier and that will introduce unnecessary stress.
   

2. Fat percentage
   
   As mentioned above, weight does not tell you everything and it is widely variable from day to day.
   
   Another measurement that tells you if you are losing weight is always welcome.
   
   Use a body fat calliper or a bioelectrical impedance analysis scale to measure body fat percentage.
   
   Be consistent, follow the instructions carefully and always measure at the same time under similar conditions.
   

3. Track muscle strength and endurance

   
   Perform strength tests like the number of push-ups you can do in a minute or how much weight you can lift.
   
   For endurance, see how long you can sustain a plank.
   
   Track improvements over time to gauge strength and endurance gains.

If you want to improve it, measure it.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Low-Calorie Creamy Scrambled Eggs and Toast Recipe (makes 2 servings)

High protein breakfast keeps me full throughout the day.

Together with morning coffee, it is my favourite way to start the day.

this breakfast is high in protein, which is important for muscle repair and growth. Eggs also provide vitamins D, B6, B12, and minerals such as zinc, iron, and copper.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 250 kcal

• Protein: 18 g

• Carbohydrates: 20 g

• Sugars: 3 g

• Fat: 10 g

The Ingredients

• 4 large eggs (preferably organic)

• 1/4 cup (60ml) of unsweetened almond milk

• 25 g of low calorie cream cheese

• 2 slices of whole grain bread

• Salt and pepper to taste

• Cooking spray or 1 teaspoon olive oil for cooking

• Optional: fresh herbs like chives or parsley for garnish

The Instructions

1. Prepare the Toast:

   • Toast the slices of whole grain bread to your preferred level of crispiness. Set aside on plates.

2. Scramble the Eggs:

   • In a bowl, crack the eggs and add the unsweetened almond milk and cream cheese. Whisk together until fully combined. Add a pinch of salt and pepper to taste.

   • Heat a non-stick skillet over medium-low heat. Lightly spray with cooking spray or add a teaspoon of olive oil to lightly coat the surface.

   • Pour the egg mixture into the skillet. Let it sit, undisturbed, for a few moments until it starts to set around the edges.

   • Using a spatula, gently stir the eggs, pushing them from the edges toward the center. Repeat this process until the eggs are softly set and slightly runny in places. Remove from heat while they're slightly undercooked, as they will continue to cook from residual heat.

3. Serve:

   • Spoon the creamy scrambled eggs over the slices of toast. Garnish with freshly chopped herbs if desired.

4. Enjoy:

   • Serve immediately while warm for the best taste and texture.

Enjoy your high protein breakfast that keeps you full through the day!

Vote for the next week’s Recipe by clicking the button below

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