Six*200 is a free weightloss program for women.
For men, it's Six*300

Six*200 is about eating six meals of 200 kcal only
Six*300 is about eating six meals of 300 kcal only


Body Fat
Your body fat consists of triglycerides. Each triglyceride is 25% sugars (glycerol) and 75% fatty acids.
Yes, your bodyfat really contains 25% sugars. That is no coincidence. When no food is available, we can survive on bodyfat. Those 25% sugars are just enough to supply your brains with the sugars you need, and fatty acids are the most efficient source of fuel for inactive muscles. This means that, in theory, you could lose weight rapidly by consuming no energy whatsoever. In practise, however, that will leave you lethargic and depressed. No encouragement here.

To lose weight rapidly AND effortlessly, you must survive on your body fat AND give your body some extra energy to feel energetic, and not feel depressed.


Burning Fat
Your body uses body fat for energy 24/7, simply because it's most fuel efficient. When sleeping, about 90% of the energy used comes from burning body fat. When awake, but physically inactive, that's about 85%. The more physically active you are, the more sugars are used for energy, and the fat-burn ratio goes DOWN. So, idealy you would lose fat most efficiently by doing absolutely nothing. In practise, that's not doable. In practise, you will need to occasionally climb some stairs, lift a heavy bag, or run to catch the bus. So, in practise, you need extra sugars to compensate for that. If not, you will fail due to feeling weak and depressed. Hence six small meals of 200 kcal each, spread throughout the day. Only once your body fat is largely gone, you will have to eat extra energy, as you can rely less on bodyfat.


Fat Gain
The blood can contain very little sugars and fat. So that whenever you eat or drink something, virtually all that energy is stored as glycogen (sugars in liver and muscles) and as body fat. Each week you store at least 2 pounds of pure fat. Each week you also burn at least 2 pounds of pure body fat. No need to burn extra; 2 pounds of body fat per week is more than enough. The key to losing weight is not re-storing all that body fat. To lose weight efficiently, you don't need to go hungry, and you don't need to burn extra fat, but you just need to not re-store all burned body fat.


Exercise
To substantially rely on your body fat for energy, you cannot do heavy workouts, as that requires a lot of sugars, and bodyfat contains only 25% sugars. When you are relatively inactive, your energy expenditure may be just 25% sugar, which perfectly resembles your bodyfat composition (also 25%sugar). When you exercise intensively, you burn more sugar than fat. As a result you will have to eat bigger meals, which comes with storing more bodyfat. You cannot opt for not replenishing lost sugars, as that would result in weak muscles, and feeling depressed. So only do exercises that you REALLY need; see: Bootybuilding


Meal Size
From now on you cannot eat any big meals at all. No more big meals until you have little bodyfat left. As long as you have enough bodyfat, you can use that for energy. On top of that, you need 6 small meals a day to make you feel energetic. Each meal should contain about 200 kcal. This can be anything: a piece of cake, chocolate, soda, juice, some meat, sushi, whatever you like. But it's best to always chose something that you like best, as long as it does not contain more than 200 kcal per meal.


What Foods?
You can lose weight on any diet. It doesn't need to be a healthy diet at all. You can lose weight on a diet of hamburgers and sweets, or a diet of popcorn and cake. I'm not suggesting you should; just to make my point that you can lose weight on any diet. Just observe skinny people; they eat all the foods that fat people do. That is not the key. The key is HOW MUCH (how big are your meals). It's wise to include your favourite foods (eg chocolate, peanutbutter), so that it's easier for you to maintain this regimen.


Low-fat Diet?
Don't avoid fats; they are essential. You can perfectly eat fats, but always in combination with sugars. Fats are satisfying, which helps you to maintain this diet. So, if you for example want to eat nuts, you need to mix them 50/50 with raisins. If you want avocado, you may also drink a sugary drink like orange juice. And if you want to eat some crisps (potato chips), you need some sugary beverage also. That is because you need sugars to replenish sugars lost due to climbing the occasional stairs etc. Eating fat only does not help you with that.


When To Eat
Only eat when you need the energy. If you are not hungry in the morning, simply postpone your breakfast. Eating at night is no problem. Eating right before bed is no problem, as long as you eat 6 meals a day, containing 200 kcal per meal. It's best to spread those meals evenly throughout the day (and night).


Burning Fat Locally
Bodyfat cannot be targeted locally. Of course, companies try to trick you in thinking that you can, so that they can sell you special equipment etc, but it is simply not possible. That is because fat is not stored in your muscles. Sugars are stored in your muscles (glycogen), but not fat. Bodyfat is triglycerides. They are stored under your skin and around organs (eg around the heart). This means that no exercise triggers the use of local triglycerides. The fats that muscles use, are supplied by the blood. The blood took them from your fat depots. You have no say in which fats are used first. That is genetically determined. Where you gain first, is where you will lose fats last. For some it's the hips, for others it's the belly, or the legs. That never changes for that person.


Sluggish Due to Eating?
You may feel sluggish after eating, but that depends. If you drink something, like cola or juice, you will feel energetic. After eating, you may feel sluggish, indeed. The reason: food requires digestion. When fully active, your digestive system uses up about 30% of your basic energy. That means that without eating, your energy is at 100%, and after eating it is at 70%. That is quite a significant difference and translates into feeling sluggish. How sluggish you feel depends on the composition of the food eaten. The more fiber, starches, protein and connective tissue it contains, the more sluggish you will feel. If it's basically only sugar what you have eaten, you will not feel sluggish at all, as sugar requires hardly any digestion. Pure fat will not make you feel sluggish, but also not energetic.


Exercise For The Heart
Being overweight, and having to move all that weight around is already a lot of exercise. It's exhausting. Just give a skinny person a backpack to carry all day, filled with 80 pounds in stones. He will be exhausted at the end of the day. When overweight, you heart is working overtime already. Don't make that worse by exercising. Once you have lost your overweight, THEN you can start exercising.


Not Hungry After Exercise
After exercise classes you may not feel hungry immediately, but what happened is clear. Exercise burns a lot of sugars. These sugars were stored in your muscles and liver (as glycogen). Once these sugar stores are empty, you muscles will be weak, your blood sugar goes down, and you will feel depressed. As long as the adrenalin is still in your body, you may not feel it, but once the adrenalin is gone, you defenitely will. If you don't replenish lost sugars, it will haunt you with a vengeance. Your body eventually ALWAYS succeeds in getting all those sugars replenished.


Aerobics, Zumba, Swimming, Running, etc
Zumba classes may be fun, but they don't help you to lose weight. On the contrary. Yes, with Zumba / aerobics / swimming / running etc you burn a lot of energy. But that energy is mostly sugars that was stored in your muscles and liver (glycogen). The sugars in your muscles allow you to always be ready to "fight or flight". When you lack muscle glycogen, your muscles feel weak; even climbing some stairs feels exhausting. When your liver glycogen is low, your blood sugar is down and you will feel depressed. So, lost sugars (muscles and liver) ALWAYS need to be replenished. If not, you will feel weak and depressed. Thus, your body will sooner or later succeed in making you replenish all those sugars. And that will constitute a big meal. All big meals come with storing a lot of bodyfat. And if you want to lose bodyfat THAT should be avoided. So, to prevent storing more than 2 pounds of bodyfat each week, you should no longer eat big meals. You should focus on only replenishing lost sugars. You can do so by eating 6 meals of 200 kcal each.


How To Burn More Fat
You burn bodyfat 24/7; more than 2 pounds each week, doing absolutely nothing. 2 pounds is more than enough. When doing more, you particularly burn more sugars, which comes with replenishing sugars and storing fat. Yes, you CAN both do Zumba (or any other exercise) AND lose weight, but it is double the effort. It is twice as hard because you burn extra sugars, which comes with replenishing sugars and bodyfat. To survive mostly on body fat, you must avoid burning extra sugars.



If you need personal guidance, please leave a comment below one of my posts on Instagram: @TopFitAfter50