You may not realize it but there is a simple math of weight loss. Though you may be trying like crazy to lose weight, it all boils down to a numbers game. If you have the right calculations and are in tune with the right numbers to aim for, then losing weight can be much easier than you think. Sure there are certainly more real life factors at play in your ability to lose weight, and that’s something to keep in mind. You need a lifestyle that supports long term weight loss and a shift in mindset to ensure that you stick with the right factors. However if you look at the simple math of weight loss, it can really help to keep you focused and heading in the right direction.
Let’s start with one of the most basic and fundamental equations within weight loss, dieting, and health in general. This one can really help to shed some light onto what you do in the here and now can affect you well into the long term.
1 Pound of Fat = 3500 Calories
So think about that for a moment because the numbers really matter. What this should tell you on a short term basis is that a simple cheat here and there won’t hurt you in the long run. However if you keep up with bad habits, then that can really tend to accumulate and therefore the big picture does matter. So this is how many calories it takes to make up one pound of fat. That also means on the other side that in order to burn fat from the body you have to really work towards a calorie deficit, but of course in a healthy way.
If the fat accumulated, now you need to find an effective way to chip away at it and burn it off of the body for good. That means that losing up to two pounds per week is a healthy range because it really takes that much effort. Which leads us into our next section and equation.
Calories In vs. Calories Out
This all depends upon your starting point and your goal weight. However if you were to cut back 500 calories each and every day, you should lose about one pound per week. If you were to exercise and burn off 500 calories per day, that too allow you to lose about a pound per week. If you do both, cut 500 calories per day and burn 500 calories per day, then you can lose up to the two pounds per week that is recommended.
This is just one example of how calories in vs. calories out can work, but ideally you want to opt for some formula where you are burning calories and cutting back calories in a healthy and manageable way each and every day. That will result in long term weight loss!
If you have ever wondered about your percentage of weight loss, this is a simple but effective calculation. This will show you in a snapshot where you are at and can be used to keep you focused on your end goal. It’s a great way to insert a bit of motivation into the process.
Percentage of Weight Loss =
Number of Pounds Lost / Starting Weight
Multiply that Answer by 100