## Six Pillars of Nutrition

Weight loss is the opposite of accounting. Your goal: accumulate red ink, spending more kilojoules than you bring in.

We asked nutritionist, Alan Aragon, and Dr Mike Roussell, author of The Six Pillars of Nutrition, to give us a budget-busting plan

#### PART ONE: METABOLIC MATH

How many kilojoules are you eating? Track everything you eat and drink for three days and tally your daily total at with an app like Calories 2 (free). How many kilojoules do you actually need to maintain your weight? Use Aragon’s formula. These are sample calculations for a 85kg man.
A Zero workouts
Multiply your weight by 10. (At 85kg, that’s 850 kilojoules a day.)
B One or two workouts a week Y
our weight Å~ 12 (9 280kj)
C Two to four workouts a week
Your weight Å~ 14 (10 800kj)
D Five or more workouts a week
Your weight Å~ 16 (12 370kj)

#### PART TWO: BURNING MAN

Aragon recommends a maximum daily deficit of 2 090kj when you’re trying to shed some pounds. Our 85-pound man is working out two to four days a week, so 10 800kj a day maintains his weight. Here’s how his body allocates those kilojoules and ways he can create some extra burn.

##### RESTING METABOLISM

60% to 75%
This is the cost of not being dead, including energy used by everything from your organs to individual cells.
70% = 7 580kj
BONUS BURN High intensity exercise can elevate your metabolism for 14 to 36 hours after exercise.
420 to 1 000kj

##### THERMIC EFFECT OF FOOD

10%
These are the kilojoules burned by digestion.
10% = 1 080kj
BONUS BURN You use 25% of protein kilojoules for digestion, far more than with fat or carbs. By eating your target weight in grams of protein daily, you can burn more sans effort.
420kj

##### PHYSICAL ACTIVITY

15% to 30%
These are the kilojoulesa you expend through exercise and movement. 20% = 2 165 kilojoules
BONUS BURN You don’t have to sweat through two-a-days to get the benefit of moving more. Minimise your sitting time, take the stairs, fidget – it all adds up.
840 to 2 500kj

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