Losing weight is a math equation. While most people think that weight loss is not only elusive, but also difficult to understand, here’s how to make it easy in a most simple equation. Just one word of warning 
though…you will need to remember or have learned some 3rd grade math. Now, you can find out if you are smarter than a 3rd grader!
Let’s say you want to lose 10 lbs. and your current weight is 175 lbs. Here’s the math. In fact, let’s make up a fictitious name, we’ll refer to ‘her’ as Linda.
Linda’s Current Weight: 175 lbs.
Linda’s Immediate Goal: 10 lbs.
Linda’s Immediate Goal Date: 10 weeks
Here’s what we know about all people. It takes a reduction of 3500 calories to equate to one pound of weight loss. This means Linda needs to figure out how to come up with a deficit of 35,000 calories (3500 x 10 weeks). This is where it gets tricky.
If Linda wants to take the easy to moderate road, she can safely and easily lose one pound a week by reducing her caloric intake by 3500 calories a week (10 weeks x 3500=35,000). Divided by 7 days is 500 calories a day.
Now, Linda has some choices and one of those is not to starve! She can choose to reduce her calories each day to accommodate this reduction or she can choose to exercise these calories away. She still doesn’t get to go hog wild with her eating plan, but she can place her primary emphasis on exercise.
But, first, she needs to figure out where her current body operates so we know what kind of caloric reduction is appropriate. The easiest way to estimate is to take your current weight times 10. For example, Linda weighs 175 lbs. so her body operates (basal metabolic rate) of 1750 calories. Now, let’s finish the math.
Starting with her current BMR (basal metabolic rate) of 1750, we can advise her to cut her intake by 500 a day which would take her to 1250 calories daily. Add in some strength training and a handful of interval workouts and she will likely double her results. However, using this simple math equation, we can easily help her meet her goals. Now, it’s time to do your math!
April 21st, 2009 at 2:36 am
I think weight loss is all about three things - attitude, diet and exercise. From my experience, reducing carb intake and doing aerobic exercises are keys to successful weight loss.
February 17th, 2010 at 3:52 am
I agree with your point of view and will eagerly care to check your upcoming articles
June 12th, 2010 at 1:40 pm
I thoroughly enjoy doing my hiit workout in the afternoon . It gives me energy throughout the day. If my workouts were highly intense, I feel great all day long. Supplements are not really necessary with the proper hiit routine , really good nutrition program and the proper rest.