# How To Lose 14 Pounds In 14 Days

The Final Word on Fasts
A fast that cuts out junk food but leaves you with plenty of nutrition is the most
sustainable type of fast. Kick off your 14-day plan with a sugar fast or raw food
fast, and see how great you feel!
Chapter 3: Eating for Sustained Weight Loss
To start losing weight right away, you’ll need to know the scientific principles
behind weight loss. Let’s start by learning how many calories you actually need
each day.
Your basal metabolic rate, or BMR, dictates how many calories your body needs
to perform its functions for the day. This number is the bare minimum; it tells you
how many calories your body needs to simply survive and carry out natural
processes. If you’re an active person, you will require more calories than your
BMR suggests. The sum of your BMR plus the calories you burn during daily
activities is your Total Energy Expenditure, or TEE.
There are various formulas you can use to help you figure out an appropriate
number of calories for weight loss. The most widely used is the Harris-Benedict
formula, which considers your age, gender, height, and current weight to come
up with a suitable number of calories. Here is an example of this formula in
action:
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)
(For calculation purposes, 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.)
Example:
A 35 year old female who stands 5’4” (163 cm) tall and weighs 130 pounds (59
kilos) would use the following equation:
You can outsmart your body to achieve INCREDIBLE weight loss results while
still eating what you want with “Cheat Your Way Thin”:
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