Basic Math for Fat Loss

Would you like to be 50 pounds lighter just 12 months from now?

Can you visualize how you would look?

You’d look like a new, younger, stronger, leaner, healthier, and happier person.

It’s much easier than you think, and I’m not talking about invasive, costly surgery or grueling routines.

All it takes is losing one pound each week. One single pound!

Let’s break it down mathematically. A pound is 3,500 calories—spread over 7 days, and you need a 500-calorie deficit each day to lose 1 pound weekly.

Your 500-calorie deficit can be achieved by combining increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

First, record your typical weekly exercise – consider everything from walking to participating in sports to working out at the gym. This will serve as your starting point. From here, you’ll need to burn an additional 3500 calories on top of your regular weekly exercise.

If you don’t currently exercise, any new activity will contribute to your 3,500-calorie weekly goal.

Second, document your regular weekly food intake—seeing how many calories you consume daily may be eye-opening. Record everything honestly, as failing to do so only cheats yourself. Calculate the total number of calories you consume on an average day.

Now, divide the 3500 calories between your activity and food lists. You could eliminate 1000 calories each week and burn off an additional 2500. Alternatively, you may burn 3000 calories and consume 500 fewer calories.

Click here to Calculate Your Daily Intake Needs

Here are 7 simple ways to cut 250 calories:

1. Drink plain coffee instead of a sweetened coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Sticking with plain coffee or tea instead of sugar-filled coffee drinks can help you drop 250 calories (or more).

2. Just say NO putting on your shoes to treats and snacks. For each tempting treat that you refuse to eat, imagine the 250 calories falling off your waistline, and smile to yourself.

3. Exercise for 30 minutes. Want in on a little secret? The hardest part about a simple 30-minute workout is getting your shoes on and walking out the door. It’s true.

4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice-cold cola, picture swallowing spoonfuls of white sugar. That’s probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.

5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad knees,’ then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim, you recruit your entire body, a process that requires lots of energy—AKA calories.

6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature offers? Fruit is sweet, natural, and lower in calories than traditional desserts.

7. Give my Personal Training, Online Coaching, Group Fitness, and Nutritional Program a try. I have the whole calorie-burning equation down to a science, and I’d love nothing more than to help you achieve your fitness goal. My workouts have been known to burn hundreds of calories at a time, so what are you waiting for? Take a leap, and Let's Go!

It's NOT TOO LATE!

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500-calorie deficit, and you’ll be shedding the weight in no time.

If you’d rather have me do most of the work for you, call or email to set up your no-obligation consultation.

When you work with me, there’s a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn’t be so bad, would it?