Even though weight-loss and weight management is often made out to be the most confusing thing in the world, the formula is very simple. I say this with a promise that if you follow this exact formula for weight loss, you will never have to diet, suffer, or waste your money buying nonsense like pills, supplements, shakes or wraps again. Your body needs calories to function. On average, it burns about 10 calories per day per pound of body weight. So, if you weigh 200 pounds, your body will likely burn about 2,000 calories just to maintain its size and normal body function. That’s not counting exercise. It’s just the amount of calories your body will burn doing important things like: digesting food, pumping blood, processing oxygen, walking around the house, brushing hair … standard stuff. Every move we make requires energy, and thus calories get burned. If you burn about 2,000 calories a day and you’re not losing weight, we know that you’re also consuming at least 2,000 calories a day too.
3,500 extra calories consumed = one pound gained
3,500 extra calories burned = one pound lost
If you presently weigh 200 pounds, but have a healthy or preferred weight of 150 pounds … it’s safe to say that you’ll need to lose 50. If you’d like to weigh 150 pounds, you should eat the proper amount of calories which would sustain a person no bigger than 150 pounds! 150 X 10 calories per day = 1,500. At 200 pounds, you’re consuming at least 2,000 calories per day, way more if you exercise regularly. That’s too much! That’s the reason you’re 50 pounds over weight. You’ve been eating to be a 200 pound person.
So how do you customize this formula for you? Easy! Decide what a healthy weight for you would be, and then tack a ZERO on to the end of it. That provides you with 10 calories per pound of ideal body weight, and by sticking to this caloric formula, your body will shrink down to your ideal weight. You will be feeding it enough to functional well at your ideal weight, but won’t be feeding it enough to remain at its larger size.
Want to weigh 214 pounds? Consume no more than 2,140 calories per day
Want to way 132 pounds? Consume no more that 1,320 calories per day.
This formula works EVERY TIME! It’s NOT a diet, it’s just a method of managing your consumption habits (both food and beverage) to ensure you’re providing your body with the ideal amount of energy (calories) and not an excess amount.
NOW! You can do this the smart way or the dumb-dumb way. The dumb-dumb way would have you eat four doughnuts each day and nothing else. YES, you can consume 1,500 with just a few doughnuts and still lose weight. However, with this methodology, you’d have no energy, be tired, malnourished, hungry, have headaches, grow cranky and quit. This dumb-dumb plan is not built for success.
The SMART way to attack this formula is by filling your daily caloric budget with tons of HIGHLY NUTRITIOUS but low-calorie foods. If you want to have energy, feel satisfied and enjoy food on an ongoing basis, choose items from the produce department, lean proteins, low-fat dairy products and stick with whole grains. Avoid caloric beverages as much as possible. Yes, I’m suggesting that you have really high standards most of the time.
You’re not on a diet, you’re just going to start becoming particular about what you’re putting in your mouth. Fill up on the great stuff and scrutinize the high-calorie high-fat non-essentials. Could you grill that chicken breast without all of the oil? Sure you can! Can dip your salad in a side cup of dressing instead of allowing the restaurant to dump ladles full on top of it? Of course! Can you choose another way to relax each night instead of having that glass of wine or beer? Unless you’ve got a problem, a walk should be able to suffice.
Folks, weight loss isn’t about suffering. It’s just about learning what works for your body, staying within reasonable parameters and making more good choices than bad.
Hear about The Exact Formula for Weight Loss on Fitz’s Podcast!
When I lose the weight, can I go back to eating more calories? No. If you want to be a smaller person for the long-haul, you’ll have to eat like a smaller person. You’ll find a place where you can eat a bit more based off of a really vigorous exercise routine, but if you veer too far from this calorie formula … you’ll eventually gain weight. My husband gets to eat way more than I do. Is it fair? Maybe not, but I prefer being fit and lean over keeping up with his luxurious eating abilities.
What about the 1,200 calorie a day message I’ve always heard? It’s preposterous to think that random amount of calories would suit everyone. My tall, muscular husband would STARVE if that’s all he were fed each day. That completely random number does not take in to account various heights, weights, body types or goals. With THIS exact formula for weight loss, you’ve chosen your own goal weight, based off those factors … and have created a formula specific to you.
How do I keep track of calories? Great question! I recommend an app like My Fitness Pal or Calorie-Count.com. Just plug in every bite and sip you take each day, to make sure you don’t go over your daily caloric budget. You can also jot down notes with a pen and paper to keep track.
Do I have to count calories forever? I do. I don’t plug them in to an app anymore, but I do keep mental note throughout the day. Sidebar – I used to weigh 45 pounds more than I do now. I wore a size 13 then and wear a size 0 now. I taught two intense group fitness classes a day back then when I was overweight too. What changed? My eating habits. I’ve maintained my weight loss for almost 20 years now, just by being a conscientious eater.
Can I splurge? It’s YOUR caloric budget. You don’t have to be perfect. Perfect is boring! Just make great choices and stick to your budget 90% of the time. I eat a small piece of milk chocolate every single day. It makes me happy.
If I exercise, do I eat those calories to make up for calories burned? NO! NO! NO! NO! NO! NO! Purposely re-consuming those calories you just burned to lose weight would be INSANE! That would be like quickly spending the $1,000 you just earned on a fancy purse … when you were really trying to save up to buy a $15,000 car! Unless you are running 10-20 miles a day or the equivalent, you DO NOT need to purposely re-consume calories you’ve burned off exercising. Many apps and “diets” tell you to do this and all I can say is … FOOEY! They’re unknowledgeable amateurs who have no business guiding you towards weight loss. If you burn an extra 500 calories per day through exercise, you will lose an extra pound a week. If you burn 500 calories and quickly re-consume them, you will lose ZERO extra pounds each week. Don’t do it.
What if I lose too much weight? Then go ahead and add some extra calories! Some folks have higher metabolisms and can do this. If you fit the bill, congrats! Just make sure to maintain high standards and don’t resort to junk foods.
Should I add exercise? Of course! You can be really trim without exercise, but you CANNOT be FIT without it. Exercise is a powerful force in weight management, but more importantly … exercise is the only way to become strong, flexible, resilient and have good balance and endurance! Skinny is no prize! Your goal should be lean and strong!
What if I hate counting? Too bad. Plug the numbers in to your phone or computer and enjoy the benefits. I bet you dislike being overweight more than you dislike “counting”. Do you keep track of the money you spend to make sure you don’t bounce checks? I bet you do. Counting and simple math are a part of being a responsible adult. Deal with it.
What if I hate scales? That’s like saying you hate thermometers or rulers. Scales are simply tools of measurement. They don’t love you, hate you or care if it’s the holidays. They just tell you the truth and let you make decisions based off of that information. Your weight is not the only important factor, but you’re here reading this article because you care about your weight. Don’t put your head in the sand like an ostrich. Check in with a scale on a regular basis; I recommend weekly, but you can diverge from that. If the scale is moving in the right direction, you know you’ve been doing a good job. If the number is sticking or going the wrong way, you’ll know to tighten up a bit and put in a little more effort. Plus, if you were religious about checking in with the scale … do you think you’d have gained a bunch of weight in the first place?
What do I do when I achieve my weight loss goal? Plan a fun athletic adventure to celebrate and send an email to Fitzness@aol.com! We’d love to feature you on Fitzness.com
Combining this EXACT FORMULA FOR WEIGHT LOSS with daily workouts with my FLIP FLOP ABS core training DVD is the perfect formula for a lean hard body with the abs you’ve been dreaming about. Order your DVD here.
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