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Losing Weight = 80/20

Two simple rules for Weight Loss



80% Diet + 20% Exercise

One pound (.45 kg) of fat equals 3,500 calories, so for a weekly loss of ~half kilogram plan a 3,500-calorie deficit daily over a period of seven days.

Here is an example:

DAY

EXERCISE CALORIES BURNED

DIET CALORIES CUT

MONDAY

250

600

TUESDAY


600

WEDNESDAY


600

THURSDAY


600

FRIDAY


600

SATURDAY

250


SUNDAY

250


TOTAL

750

3000

3750


To achieve 1 kg weight loss a week, plan an 1100-calorie deficit daily over a period of seven days.

A 70-kg person walking for half an hour at a pace of 1.6 kg per hour burns 149 calories. You should do at least 30 minutes of moderate-intensity activity 5 times each week, such as brisk walking or jogging. You can split each half hour into three 10-minute sessions. If 30 minutes are out of reach right now, start with what you can do and gradually build up.

It is hard to meet your daily nutritional needs while cutting calories, which is why Formula One Healthy Meal Replacement Shakes and other Herbalife supplements are scientifically formulated to meet these requirements.


80% Healthy Food + 20% Indulgence

Think in terms of calories, not overall meals. Eat high-protein, high-fibre, low-calorie foods (and eat within one hour of waking). Increase fruits and vegetables (go for non-starchy veggies). Increase hydration. Cut out refined sugar.

If you eat 3 healthy meals a day (Formula One being a replacement meal), every week you are allowed 3 "cheat" meals. If you eat 5 small meals a day, every week you are allowed 7 small "cheat" meals. You can have a cocktail and even eat at a restaurant - the key is to not go overboard with the "cheats". Try to stick with the healthiest cheat possible. You'll find the more you get used to eating healthy, and eating less calories, you'll have a healthier relationship with food and a healthier body!


Click here to learn about the Herbalife Programme