When it comes to health and fitness, one of the most sought after results is seeing pounds change on the scale. Weight loss is the among the most requested goals that personal trainers receive from clients. To the fitness professional, this may be somewhat easy and calculated. But to the average American… That’s not usually the case. With this being said, I thought I'd break it down and share how losing weight can be made attainable and available to anyone.
Weight loss is essentially about calories burned versus calories consumed. Think of it like a scale. When you burn more calories than you consume, you will lose weight, whereas, when you consume more calories than you burn you will consequentially gain weight.
One pound equates to about 3,500 calories. 3,500 calories divided by 7 (days) is roughly about 500 calories per day. If you can work towards a 500/day calorie deficit for an entire week, you will lose one pound. Sounds simple, right? If your daily caloric intake is 2500 calories/day you would have to burn 3000 calories/day for a week to see that pound come off the scale. Of course, saying it is much easier than doing it. Here are some easy ways to follow through.
1.) Food Diary
To successfully utilize a food journal, write down the food items you eat for every meal and snack, the portion sizes of each food item, ingredients used, and the beverages drank. If you are deterred by the inconvenience of writing down everything you eat, there are technological advances. Try a cell phone app, like MyFitnessPal, which allows you to take pictures before and after your meals and snack. Utilizing tools like this will make journaling faster and easier.
2.) Track your Calories burned
Start tracking your steps with a FitBit or Jawbone. Knowing the other end of the equation is essential to knowing where you are going. Using a heart rate monitor, a tracking device, or even your iPhone you can begin to track and log your calories burned each day. 10,000 steps a day is a good goal, but again, start with a challenge that you know is within reach.
3.) Get Accountability
Get an accountability partner. Two heads are always better than one. In the case of your health and fitness it is always better to have someone along side you: a coach, a friend, a spouse, a co-worker. Have someone in your corner that will hold you accountable, make you better, and elevate you to reach your goals each and every day!