The Simple Math Of Weight Loss

Calories In vs. Calories Out

That’s the basic formula for weight loss… or weight gain.

A single pound of body fat contains 3,500 calories.

Once you understand this, you need to know how many calories your body burns in a day, to calculate how many calories you should be eating.

In fact, not eating enough calories can actually cause your body to store more fat than you otherwise would on a normal diet. Eating too many calories, well, that leads to weight gain.

Let’s do some math and set a goal of 1 pound per week. (based on a 135 lb woman)

3500 calories ÷ 7 days = 500 calories per day

There are three ways to reach that number:

  1. eat 500 LESS calories each day
  2. burn 500 MORE calories each day
  3. eat 250 LESS and Burn 250 MORE

Naturally, option three is the best route.

So what activities can you do to reach the 250 calorie goal?

  • 60 minutes walking or jogging
  • 30 minutes of yoga
  • 30 minutes of high intensity cardio (running, tennis, cycling, etc.)
  • 30 minutes of weight training
  • 60 minutes of yard work
  • 45 minutes dancing

*By exercising regularly, you not only burn those calories, but increase the rate at which your body burns calories throughout the rest of your day.

What about saving 250 calories?

  • drinking two less sodas each day
  • skipping ice cream (½ cup)
  • choose green tea over a high calorie latte
  • start using whole wheat pasta
  • pass on pre-dinner bread baskets

Adding exercise and a smidgen of calorie cutting to your day can drastically change the way you look and feel.

Finally, end and start your day correctly. A good night’s sleep leads to a better functioning body and more calories burned throughout the day.