We have all seen the ads for fad diets “lose 10 lbs in 3 days”. And many of us will try to follow one of these so called miracle diets because we all want a fast fix. The problem is if we do happen to loose that much weight that fast, we will also gain it back just as quick.
It is safe to say you can reasonably lose about 1 pound a week. This is a slow and steady pace that once the weight comes off you should be able to keep it off. While there are many factors that contribute to weight lose, there is also an actual mathematical equation to loosing weight. Let me break it down for you.
3,500 calories = 1 pound
3,500 calories x 10 pounds = 35,000 calories
So, too loose 10 pounds you will need to loose 35,000 calories. To loose this weight at the rate of 1 pound per week for a total weight lose of 10 pounds on 10 weeks you will need to create a daily calorie deficit.
35,000 calories/ 10 weeks = 3,500 calories a week
3,500 calories/7 days = 500 calories a day
The daily calorie deficit you will need is 500 calories. This calories deficit can be met by…
1. cutting back 500 calories from your diet
2. burning 500 calories a day in exercise
3. combining exercise and cutting calories
I think the most successful option in option 3. You can cut 250 calories a day and burn another 250 calories in exercise. A great way to track the your calories in and calories out is food journaling and fitness tracker with a heart rate monitor.
Now that you know the math create a plan to set yourself up for success.