In-N-Out: The Simple Math of Weight Loss

Written By admin • 2 min read

When it comes to fitness and goals, I like my clients to use simple math to realistically  calculate their goals. If you’re fitness goal is Fat loss, Weight loss, or Body Fat Reduction, here’s something to think about. The bottom line is, Calories IN vs. Calories OUT, yes it’s a numbers game.  Always remember, it takes a lot more effort to burn calories, than it takes to eat them. If you really wanted to, you could eat 500 calories in just a few minutes, but it would most likely take you 1hr+ to burn them off with aerobic activity. BUT…. 500 calories IN vs 500 calories OUT = 0 results. If you’re goal is to lose body fat, you’ll have to get back on that treadmill for another hour and burn another 500 calories to be in a caloric deficit.Pretty discouraging I know, but it really puts it into perspective.

I always suggest putting your goals into #’s. So, we all know 1 lb of fat = 3,500 calories right? Well, if you want to lose only 10 lbs, you’ve got 35,000 additional calories to burn, 70,000 calories for 20 lbs. and so on and so fourth. Take your goal in lbs and multiply by 3,500 (probably a big number, huh?) Now, lets figure out how long it will take you to reach your goal. Ideally, you’d like to be in a -500 to -750 calorie deficit per day. Just for example; if you were to eat 2000 calories today and burn off 2,750, you’d be in a -750 calorie deficit (contact a certified nutritionist to calculate the proper daily caloric intake specifically for your body). To calculate how long your goal will take you can divide 750 into the overall pounds.

 Here’s an example

Goal- 55 lbs X 3,500 calories per lb = 192,500 total calories
Take that number and divide by 750 (192,500/ 750)= 256.6
Transfer that number into days, which means 256.6 days to reach your goal.
Adjust accordingly if you plan on a -500 calorie deficit per day.

Also, another ‘eye opening’ tactic I use, is physically picking up a weight in the gym equivalent to the weight you’d like to lose. If you’d like to drop about 50 lbs, I’d suggest going over to the Dumbell weight rack and grab a hold of a 50 pounder!  Yes, please be careful of you limitations or previous injuries, but carry it around for a minute, or take it up a flight of stairs. Now, you have a feeling of what you have to lose, literally.

Ok, now lets get to it! Remember, you’re not going to reach your goals in one day or even a week. Stick to it and don’t give up. Usually we all have an excuse why we have to skip our workout or ‘I’ll start next week, right? If I can give you one bit of advice. “Don’t think about it, just get it done”, and you’ll be fine. Good luck and work hard!