No matter how much you exercise, you cannot out exercise a bad diet. No matter how long or how frequently you exercise, run, weight train, you won't be able to keep out in front of a poor diet. In this episode, Megan gives us tips, tricks, and a formula you can use so you can ACTUALLY start losing weight!

In this podcast we talk about:

1) Why your food intake is important
 
2) How Strength training and cardio work together to help us burn fat

3) How to use MyFitnessPal (no affiliation)
- To access, go to www.myfitnesspal.com or download the app

4) Lizzo's self care routine
- to see the associated article click here

5) The benefits of using a heart-rate monitor system
- to join the World of Wellness community and start tracking your stats - Click on this link HERE for an Exclusive World of Wellness discount on a heart rate monitor system used by our team and clients.

7) To calculate calories deficient for weight loss:
Step 1: Determine how many calories per day you need
Step 2: Track all calories you eat per day
Step 3: Track your exercise calories burned separately from MyFitnessPal
Step 4: How ever many calories you burned, that is your deficit for the day BUT if you eat MORE calories than the baseline, subtract those intake calories from the burned calories.

Take your need minus your intake, then add your calories burned = calorie deficit

Example 1:
Sally Needs 1400 calories per day
Intake = 1400 calories
Exercise = 300 calories burned
(need) 1400 - (intake)1400 = 0 +(exercise) 300 = 300 calorie deficit for the day

Example 2:
Bertha needs 1400 calories per day
Bertha's intake = 1600 calories
Exercise = 400 calories burned
Calorie deficit = 200 calories
(need)1400 -(intake) 1600 = -200 +(exercise) 400= 200 calorie deficit for the day

6) To schedule a 1:1 FREE Fitness Coaching Session with our Host Megan Czuchra please visit: www.calendly.com/meganczuchra ****FOR THOSE SERIOUS ABOUT WEIGHT LOSS AND LONGEVITY***