I think people make this much more challenging than it should be. Fact is, losing weight is a mathematical formula. If you follow it then you will lose weight. The problems come in when you try to lose weight too fast, you give up before you reach your goal, or you try to lose weight by doing something that is not sustainable for the long term. It can take some trial and error to find the right lifestyle approach for you. You need to decide what is important to you in both the short term (weight loss) and the long term (your health, alcohol, dessert, carbs, sanity to find the best approach for you – the one you can stick to.
How to Lose Weight
There is a calorie sweet spot for long lasting weight loss. If you eat more calories than your Daily Calorie Target you will gain weight. If you eat less calories than your Daily Calorie Target then your body will go into starvation mode and you will not lose weight. Try to hit your goal each day. To find out exactly how many calories you need to eat in a day to lose weight you can follow this simple formula.
Current Weight in Pounds x 11 = Your Caloric Baseline
Your Caloric Baseline + Calories Burned in Your Daily Workout = Your Maintenance Calories
Your Maintenance Calories – 600 = Your Daily Calorie Target*
I think it’s important to note here that if your daily calorie target is less than 1200 then you should round up. You should never go below that # – its the basic amount of calories we need to function. If you go below this your body will go into starvation mode.
How to Calculate Calories Burned in Your Daily Workout
- Use the Calorie Burn Calculator. You put your height & weight in, select your activity and how many minutes you did that activity.
- Use a wearable fitness tracker like Fitbit or Polar
- Use the calorie count on the treadmill display
- For home workout programs, just use the # of calories burned in the daily workout. It will tell you this in the guide.
How to Track Calories so that you hit Your Daily Calorie Target
Track your daily calories with a Pencil & Paper
If you like to keep it old school you can keep track of your daily calories by using a small notebook as a food journal. You can find the calorie counts of just about any food on either the nutrition facts label or you can look up the calorie count of almost anything including fresh foods and raw vegetables on Calorie Count or using the Calorie Count app.
Track your daily calories with an App.
Here are some that I like:
- My Fitness Pal
- *For my 21 Day Fixers: 21 Day Fitness Tracker by Beachbody LLC. You will track containers instead of calories but this app is great!
Why you shouldn’t lose too quickly
We have all had that friend who lost a bunch of weight quickly only to later pack it back on plus more. Crash diets are not a long term solution and should be avoided at all costs. Making healthy lifestyle changes including positive changes in your diet and fitness will help you lose between 1-3 lbs of fat a week. If you have more to lose you may lose more than that in the beginning. I also highly recommend taking your measurements and recording your progress as well. If you are working out, you will be replacing fat with new muscle. Since muscle weighs more than fat it may look like the scale isn’t moving, when in fact you are making improvements to your body composition from the inside out!
Don’t give up.
You didn’t gain the extra 20 lbs in one week and you won’t lose it in one week. A once a week tracking system is the best way to get a true picture of your progress and avoid frustration. DO NOT weigh yourself every single day – that is a worthless and often frustrating practice because there are many different factors that can cause your weight to fluctuate between 3-5 lbs DAILY. I have seen so many women who were more committed to weighing themselves daily than they were to actually losing weight. Those little body fluctuations caused them to either panic and overcorrect or feel satisfied that several bad days had not caught up to them. (It will) Trust in the process and make corrections/adjustments weekly as needed and you will have success.
Finding the Right Lifestyle Approach
This is so, so important for long term success. The internet is full of different diets & workouts and it can be frustrating to try to find the right solution that will work and fit into your life.
For me, clean eating was a no brainer – I just believe that you should try to eat a variety of fresh, healthy foods each day for not only weight loss, but good health and longevity. There are many many diets that you can lose weight with but only one that I know has been recommended by oncologists over and over and that is clean eating. I get to eat a ton of food, too! 😉
Shakeology for me has also been a no brainer. I am a busy Mom and even with the best intentions I know that I don’t always get everything my body needs to function at its best. Shakeology is my daily vitamin, my grab and go lunch, and my daily sweet treat. The super foods that are found in Shakeology are second to none and for that reason alone I have no plans to quit drinking it!
The right workout for you is the one you will do! Haha! I choose to do home workouts in my basement because its quicker and I like that I can just roll out of bed and get it over with. These programs were created by master trainers and have been tested and proven over and over & are much better than any training I could get at my local gym. A great workout plan includes both cardio & weight bearing exercises, so keep that in mind if you are trying to create your own!
Want to lose weight faster? Work one on one with me! (Results Guaranteed!!)
I provide a complete solution with something called a Challenge Group. These online groups are very effective and include a simple nutrition plan, a total body fitness program, a premium superfood shake, and daily support from me. My customers have gotten amazing results and love the way they look and feel. If you are looking for something easy that you can just plug into then please contact me for more information on this all in one solution.