Eat Like a Superhero! The truth about Calories


I always say that true fitness happens in the kitchen.  What you eat effects all areas of your life.  I have found this to be true in my case and recently lost 20 pounds through a consistent diet and exercise program.  A healthy weight loss goal for each week should be between 2-4 pounds.  Be consistent, watch what you eat, exercise and keep your calories within range.

I have included the formula for calculating your body mass index (bmi) below.  Please feel free to write to me with any questions at

All Superheros Count Their Calories:

Science tells us that 1 pound of fat is equal to 3500 calories, so a daily deficit of 500 should result in 1 pound a week of fat loss.  It is truly better to burn the fat then starve it.  DON’T SKIP MEALS!  In fact, during my weight loss I maintained a range of 1500-1800 calories eating one protein and a vegetable at every meal.  Keep your metabolism working by eating healthy balanced meals every 2-3 hours.  Which equals 5-6 meals per day.

The weight loss plateau:

Over time our bodies become more efficient and adapts to a lowered calorie level which burns fat.  This is why most of us reach a weight loss plateau.  In order to boost metabolism you have to increase your cardio, weight training, cheat meals (occasional high-calorie meals), cycling calories can all help to do this.  The closer you get to your body fat percentage the harder things get.  This is why those who have a lot of weight to lose lose a lot quickly and then they plateau.  Sleep and hydration also play a role.  Make sure you get plenty of both.

When reducing caloric intake, try not to lower calorie intake by more than 1000 calories below maintenance.  Try to gradually lower calories.  A sudden drop can cause your metabolism to slow.  If you quickly cut calories or you do not feed enough fuel to your body, your body will move towards starvation mode and literally work harder to store fat.  This is known as Yo-Yo dieting.

What happens when calories are too low?

  1. Muscle mass is broken down for energy
  2. Metabolic rate will begin to drop after 3 days of very low calories (which will also include loss of muscle mass)
  3. Low calories = nutritional deficiencies, fatique and irritability

*You are set up for a regain in fat if you suddenly return to your eating patters.  This is why I am opposed to cleanse dieting.  All of the people that I know that have done the cleanse diet has lost weight and gained it back plus.

Here is the formula for body mass index go to

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Now what?

Keep a food journal.  This will really tell you exactly what you are eating and provides you an unbiased reality of what goes into your body.

A thin person can be just as unhealthy as a fat one.  Calorie deprevation will lead to yo yo dieting.  Keep your motor running by constantly giving it premium fuel!

The Body FX program in my opinion is the best on the market and has helped me to maintain the calories and nutrients my body needs for healthy weight loss without burning muscle.

I lost 20 pounds with the Body FX program!  Here is a picture of me and the team after one of our workouts!

Body FX


Make time for a 30 – 60 minute workout each day.  This can mean a walk, a spin class, a workout video.  “Everyone can set aside 1 hour a day for yourself”

 It takes discipline.  So decide what you want. Diet suggestions to come in my next post!  Write to me with any comments or questions


You inspire me, Tad! This is very helpful and informative.


It was a pleasure for Diane and I to talk to you today. We talked about you writing a piece for Men’s Fitness (or any health/fitness publication) about Staying Healthy While Looking For Work. Good luck with that.

I’ve already read a couple of your blog articles and you are a good writer. Very positive and useful ideas.

We hope to talk with you again sometime.

Austin & Diane Speed

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