Counting calories is a tedious, time consuming process. But for people trying to lose weight (or even gain weight), the old saying "numbers don't lie" is the truth. Scientific experts have determined that a pound of weight is equivalent to 3,500 calories, depending on the metabolism of the person. So, if someone burns 3,500 more calories than they consume over a period of days or weeks, they will inevitably lose one pound of body weight.
- Skill level:
- Moderately Easy
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Things you need
- Calorie counting website
- Online BMR calculator
The road to weight loss is littered with paper. Take your weight and multiply it by 3,500. (200 lbs. would be 700,000.) Write it down on paper. Think of a bank ledger and write 200 on the left side and 700,000 next to it. Below 200 write 199 and below 700,000 write 696,500. With each decrease in weight, the larger number decreases by 3,500. Repeat this again and again until you get down to your target weight.
Now that you have your weight-to-calorie ratio, go online and search for a BMR calculator. BMR is the basal metabolic rate. It is the rate at which the resting body burns calories in the course of a day. Take, for example, a 30-year-old woman who is five feet, seven inches tall and 90.7kg. Her BMR is 1,698. That is the number of calories she will burn if she does nothing but sit on the couch all day and watch TV. This number is different for each person, depending on height, weight, age and gender. Write down 1,698 to the right of 700,000. Your column should read 200, 700,000, and 1,698. Now on your BMR calculator, calculate your potential BMR at each weight all the way to your target weight. Your BMR should decrease with each pound.
Now that you have the numbers calculated, it's time to get to work. On your first day of counting calories, write down everything you eat. If you have a bowl of cereal, coffee, and toast for breakfast, write it down. Make sure you include how much milk and sugar you put in your coffee, as well as the banana and milk you added to your cereal. And don't forget the butter on your toast. It all counts. If it goes into your body, you have to count it. Once you've written down everything consumed for the day, save a spot on the paper to the right of each food item. Go online and search for a calorie counting website. A calorie counter covers almost any type of food you can eat. Write the number of calories next to each item of food. Add up the total calories consumed for the day.
Did you hit the gym today? Go for a run? Write it down on your paper. If you lifted weights for 20 minutes and ran for 30 minutes, go to your calorie counting website. Plug in the amount of time you spent doing any exercise, and the number of calories you burnt will pop up next to the activity. Write it down on your ledger.
Time to do the math. Your top number should be the number of calories at your current weight. Subtract that number from your current BMR. Add the number of calories you consumed from food during the day to that number. Finally, subtract the number of calories you burnt working out. What you'll end up with is your current body weight. So let's take our fictional woman, for example. She started the day at 90.7 Kilogram and 700,000 calories. After subtracting her BMR, she had 698,302 calories. She ate 1,153 calories over the course of the day, which brought her number up to 699,455. Then she tallied up her workout numbers and subtracted 650 calories for her running and weightlifting routine. Her final total is 698,805. She burnt 1,195 calories more than she consumed today. If she continues to burn that many calories every day, she will lose one pound every three days. If she calculates correctly as she loses weight, she can accurately measure her weight and reach her target weight without ever stepping on a scale.
Weight Loss is About the Numbers
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