Balancing Your Calories

Today I am going to set the record straight, demystify your beliefs about weight loss and weight gain. Today you will proudly be able to say, “I am a smarter, savvier (and if followed correctly-slimmer) dieting guru.” So, here it is….

In order to achieve consistent, reliable weight loss results, you have to count your calories! Yes, you must count your calories. Think of it like laundry. You may not love to do it, but its simply a fact of life. If you want to lose weight, it is 100 percent based on how many calories you expend and consume in a given day. Check out this great “calorie equation”… it is one of the most simple methods I have found and will give you a pretty accurate estimation of how many calories you are burning each day:

First, you need to find out how many calories you burn in a given day. Follow the calculations below to get a quick and simple approximation.

If you do not exercise, multiply: 13 x Weight = Average Calories/Day
If you exercise 3-4 times per week, multiply: 16 x Weight = Average Calories/Day
If you exercise 5-7 times per week, multiply: 19 x Weight = Average Calories/Day

Now that you know how many calories you burn each day, you need to reach a calorie deficit (where you consume fewer calories than you are presently burning each day) to lose weight.
To lose 1 lb of fat per week, you must consume 500 calories less than you are burning each day. Want to lose more than 1 lb per week? You must then restrict your caloric intake even further or ramp up your physical activity!!

If you feel like you’re in accounting 101, you should!! Calories are a lot like your check book. If you want to maintain your current balance, or weight, you have to consume the same amount of calories you burn each day. If you want to save a little cash, or lose weight, you must stop spending and consume fewer calories than you burn. And yes, if you are gaining weight, it is because you are overdrawing from your caloric bank account.

So, in short, the next time you wonder why you didn’t lose weight after a “fairly good week”, remind yourself that “good” is virtually meaningless until you put the numbers on paper. Oftentimes, what many people consider a “good” week, averages to be approximately 3500 calories or more per day!! And unless you are training for a marathon, yes my friend, you have officially overdrawn.