Introducing Yummy Fitness’ S.P.Y.Y.C.E. “Spicy!” Method.
(S.P.Y.Y.C.E. = Simply Put, Yes You Can Eat!)
I’m glad that you’re reading this “Spyyce method,” and I really hope you take the time and effort to put this to use for yourself because it really can transform not only your body, but it allows you to eat the foods you want to eat and still lose weight.
And you can feel good about eating your favorite foods too!
Remember, this works for virtually any foods, even if you are vegan, vegetarian, a raw foodist, have a sweet tooth, or just a picky eater.
Anything is fair game, but please consult with your doctor before beginning any new diet.
Ok, let’s get started.
In order to do this correctly you’ll need to figure out certain elements that will really help you in your quest to shed some pounds.
First, I want to say that you have to stop thinking in strictly pounds.
If you only think about pounds then you are lumping in:
-Whatever you’ve eaten that day
Most importantly, you do not want to lump muscle and body fat into the same category.
Fat weighs less than muscle, BUT fat is what makes people “look” overweight.
Does a 220 pound 5′10 bodybuilder who is ripped to shreds, with a 6-pack washboard stomach, look fat?
How about a 220 5′10 man sitting on the couch with a remote resting on his gut and no visible muscle to speak of? Does that person “look more overweight?”
What I’m saying is “weight” does not matter as much as body composition.
You can also drive yourself crazy with all the weight fluctuations that happen from day to day based on elements that are completely irrelevant to how good you want to look.
So don’t focus so much on the scale. I’d personally say just throw the thing out except for the fact that you do need it for some of the calculations below.
What I personally recommend people do is find out these critical elements:
-How many calories a day does it take for you to simply maintain your current bodyweight?
-How many calories a day do you burn with activity?
The reason why you need these is because weight loss (or gain) is simply a function of these elements combined with your food intake.
- If you eat less than you burn you will loose weight.
- If you eat more than you burn, you will gain weight.
- If you eat the same amount as you burn you will maintain your current weight.
So, if you burn 2200 calories a day, a safe number to subtract from that is 500, which would make the total calories you should eat in a day 1700.
This way you are in a calorie deficit (meaning you are expending more energy than you put in) this forces your body to get the energy from somewhere. And that somewhere is YOU.
OK, let’s get started with the “nitty gritty.”
Step 1: Determine your Resting Metabolic Rate (RMR)
The calculation below will determine how many calories you burn in a day if you were to just basically lie in bed all day long, it’s called the Mufflin Equation, and it determines your RMR:
If you are male then use the calculation below: (* means multiply)
Male RMR = (10 * Your bodyweight in pounds * 0.45359237) + (6.25 * Your height in inches * 2.54) – (5 * Your age in years) + 5
If you are female then use the calculation below: (* means multiply)
Female RMR = (10 * Your bodyweight in pounds * 0.45359237) + (6.25 * Your height in inches * 2.54) – (5 * Your age in years) - 161
Looks complicated huh?
Well, let me break it down with an example.
Let’s say we are doing a calculation for a female.
Multiply your bodyweight (in pounds) by 10 and then by .45359237, take that number and then add it to 6.25 multiplied by your height (in inches) multiplied by 2.54. Then take your age (in years) multiplied by 5 and subtract that from your previous number and then subtract 161.
Step 2: Activity Multipliers
Now that you have your RMR you need to find your corresponding activity level below and multiply that by your RMR.
So if you got 1800 calories for your RMR and you are “Moderately Active” then take 1800 x 1.55 and you’ll get 2790.
Activity level multipliers: (Multiply this by your RMR)
If your activity level = Sedentary (Little to no exercise. For example: a desk job)
Then Activity Multiplier = 1.2
If your activity level = Lightly Active (Very light exercise 1-3 days a week.)
Then Activity Multiplier = 1.375
If your activity level = Moderately Active (Moderate exercise 3-5 days a week.)
Then Activity Multiplier = 1.55
If your activity level = Very Active (Hard exercise 6-7 days a week.)
Then Activity Multiplier = 1.725
If your activity level = Extremely Active (Very hard exercise twice a day.)
Then Activity Multiplier = 1.9
Step 3: Finding the number that makes you lose weight (The magic number)
If you want to loose weight then take 500 off of that number you got above (Your RMR multiplied by your activity level.)
So in our example above it would be: 2790-500 = 2290
And there you have it 2290 calories in a day if you want to loose weight.(Keep in mind this is only an example, your number will be different.)
Step 4: Using that magic number
Now that you know your magic number that will force you to lose weight, you just need to use it.
How do you use it?
Well, simply put, you need to start writing down what you eat, and finding the nutritional information for those foods.
You have two options:
Option 1: Build your diet from the foods you choose in advance.
Basically, get out your favorite foods and find their nutritional information. And then try to fit them together to see how you can make them hit your magic number.
And then stick with that plan.
Option 2: Log your foods as you eat them and do your best to hit your magic number.
Basically, just write down the foods that you eat, and keep track of them. If you hit your magic number early then you have to stop for the day.
If you haven’t eaten enough to hit your magic number and it’s getting late in the day and you weren’t planning on eating more. I’d still recommend trying to find some food to eat to help you hit your magic number.
Step 5: Update your numbers
This is important!
As your body weight changes you’ll need to recalculate your numbers because your needs will change as your body changes.
When I say recalculate I mean recalculate your RMR, and multiply that by your activity level, and then subtract 500 from that.
If you don’t recalculate you’ll most likely stop losing weight or just stall out.
So please do this at least once a week, if not more.
Also remember, if you have activity level changes, you’ll want to update that as well.
Step 6: Stick with it
This can be tedious at first, but over time it’ll become second nature and things will get really easy.
One of the side effects of this plan is that you’ll start to be able to intuitively eat and know how to hit your magic number without really even writing down anything.
I don’t recommend doing that at first, but over time you’ll begin to get the hang of it.
Step 7: Have fun
Remember math is no fun, but eating desert is! So don’t let a little math scare you off of having a great time being able to eat the foods you want and still lose weight.
Have fun with this, it really works wonders. (In future articles, we’ll cover how to turbocharge your results by using a twist on this method.)
Check out our free and revolutionary weight loss program…
And remember, you don’t have to use OK-Cal, but it can help you do the math and tracking for you and keep you on track. And it’s a free download. But you definately don’t have to use OK-Cal to see great success.