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Survival Energy Expenditure – SEE
Do This First – Calculate Your SEE Online:
SURVIVAL ENERGY EXPENDITURE (SEE)
It is important to know your SEE rate. What you don’t want to do is not eat near your SEE (the calories your body needs just to survive and maintain normal function) because eating above this rate continuously will not make much of a dent in your weight loss and eating below for longer than week is not a good idea for preserving lean tissue/metabolism (hormonal changes will cause a loss of muscle).
To lose fat you must balance out negatively. The amount you burn above your SEE rate is the excess calories toward your weight-loss. If you fast or use reduced calories you have a “credit”. Think of it that way. One pound is 3,500 calorie credit you cashed over your SEI. You can save up or make payments in increments. It’s your choice.
You can raise your metabolism (SEE level) through exercise and building lean body mass (further down the line, preserving it whilst losing weight- you can’t lose fat and build muscle at the same exact time). Also, starving with chronic low calorie diets will backfire and cause your body to use muscle for energy rather than fat stores. If you are starving yourself, your body will go into this mode after about 1 week.
ACTION:
Go to the Online SEI calculator, fill in your details and write your SEI in the box below as you will need this when following some of the diet plans detailed in the next section. Your Survival Energy Expenditure (SEE) is:-
How Many Calories Do I Use?:
How many calories you use each day is ALWAYS determined by only 3 things:
1. Your SEE (sometimes called your basal metabolic rate)
2. Your ACTIVITY – how active you are
3. Your TEF – calories burned to process food (this is only 5-10% of the caloric value of what you eat so don’t be fooled by diets that claim their success on foods that ‘increase your metabolism’
So you see, your SEE is an estimation of how many calories it takes to meet your basic metabolic needs.
REMEMBER:
You want to consume close to your SEE during the 3 day food plan. So, if your SEE is 1500 calories, then 3 meals each approximately 500 calories each would be sufficient. You might prefer to break it up differently i.e. one meal of 300 calories, 2 meals of 500 calories and 2x 100 calorie snacks. It’s up to you!
If your SEI is less than 1500 you can simply make one of your meals less. Don’t get hung up on being perfectly exacting as you will probably find you still lose fat even following the meal plan even if you consume slightly more than your SEI allows. Your results over time will be your only true guide.
Weight Loss is 80% diet. You cannot eat whatever you want and still lose weight. It won’t happen but our program is designed to be simple and give you options.
Next Step – Pick one of the following 5 Diet Plans to BEGIN ….
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