Weight loss is a simple math equation; calories taken in versus calories burned. Get these numbers in the right ratio and you can easily lose 8 pounds in one month.
We all know that dieting can be challenging; “I’ll start tomorrow” is an excuse often muttered by many people trying to lose weight. The problem is that most people find themselves muttering the same phrase on the following day, and the day after that, and the day after that…
The truth is that weight loss and maintenance of a healthy body weight is a simple equation of calories eaten versus calories burned. This simple equation often has other variables like what you eat, when you eat it and how your body responds to it, but in the long run these things have only a small effect and can easily be overcome by just pushing more towards a calorie deficit each day by adding more physical activity.
The biggest and most important variable in this equation is level of commitment and determination.
Here is an equation to simplify the challenge and help you to lose 8 pounds in one month.
1 Pound= 3,500 calories
• Each day, eat 500 less calories (500 x 7 = a deficit totaling 3,500 calories a week)
-this can be a simple as cutting out sodas, coffee drinks, chips and crackers, dessert and/or reducing the size of your meals.
• Each day, burn 500 calories through exercise (500 x 7= a deficit totaling an additional 3,500 calories a week)
-this sounds like a lot but simple things like parking further away from the office, or store, taking the stairs, doing a few rounds of push ups or lunges throughout the day all add up quickly. Add in a lot of little things and they will add up to one big calorie deficit.
Following this equation leaves you with a total caloric deficit of 7,000 calories a week, or, a loss of 2 pounds.
One month of following this diet plan would allow you to lose 8 pounds in 30 days. This is a healthy rate to lose weight, a rate that leads to sustainable weight loss without causing your body to destroy muscle tissue for calories, something that happens when you lose weight to quickly leaving most yo-yo dieters worse off when they finish their diet than when they started it.
When working to create these food and exercise induced caloric deficits, focus on making the routine modifications a part of an enduring healthy lifestyle, rather than just temporary adjustments with the lone goal of dropping weight.
The only way you can achieve a healthy body weight and maintain it is to make changes that you can realistically live with for the rest of your life.