The formula for losing weight really doesn’t require a PhD to figure out. Eat less, move more. It really is that simple! Now of course there are other factors to consider, such as the intake of proper nutrients, cardio vs. strength training and the benefits of each as you work to become fit, healthy and toned. But the bare boned equation for weight loss boils down to eating less and moving more.
Last year I conducted a weight loss motivational seminar. One of the things I shared with attendees was that 3500 calories equals one pound. Regardless of whether you’re losing it or gaining it, 3500 calories equals one pound.
What became an aha moment for them was when I broke it down to show that if you could either cut 500 calories from your diet, burn off 500 calories through exercise, or a combination of both per day, for a week, you’d be able to lose one pound!
In thinking about my own situation and why I seem to have stalled, the remembrance of this little aha moment popped into my head. How and where could I make some SMALL manageable changes and reap the benefits of losing at least a pound a week? I pulled out my fitness pal and got to tracking. I first tracked my current caloric intake for a typical breakfast, lunch and dinner. Let’s just say that it’s a wonder I can get through the door based on the calories I’ve been consuming on a daily basis. No wonder I’ve gained close to 50lbs.
Next I tracked the calories for a typical breakfast, lunch and dinner meal, which I would eat (and enjoy), if I were being more conscious about my eating. I was able to cut those calories in half…in fact more than half. I also added in a moderate workout consisting of a 45 minute walk…and based on making those adjustments, the feedback from fitness pal said I’d be down 13lbs. in five weeks if I stuck to that plan. Can you say WINNING!?
From there, I wrote out my grocery list and will be making my way to the market today after work. Here’s the thing, even if I fall short of the 13 lbs. AND even if I fail to be “perfect” in my eating, I will still be on the winning and “losing” side of the scale
Jermaine Pleas says
Hi Stacey, it’s really cool that you’ve pointed out that simple equation on calories when many people really don’t pay attention to it. If one could stay the course of knowing how many calories they’ve burnt in a day’s time it may motivate them to stay the course. Awesome post!
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