The Math Behind Weight Loss

The Secret to Weight Loss = calories in < calories expended

To effectively loose weight you need to understand the math behind it.
1 pound fat = 3,500 Calories
Average 190 lb Male eats 3,000 Calories per day
Average 130 lb Female eats 2,000 Calories per day
Yikes that is a lot of extra calories - translates to stored FAT!

To loose one pound of fat/week you need to cut 500 calories/day from your diet
In an average 1 hour work out (brisk walk) you can burn 300 - 400 Calories
The simple equation to loose weigh = cut 500 calories + increase exercise

Your waist size should be no greater than 1/2 your height
so 5'5" = waist 32.5" (average male is 40" and Female is 37")

Your Body Mass Index (BMI) is your weight based on height & weight.
Click here to calculate  BMI

Your Basal Metabolic Rate (BMR) is the # Calories you need to exist.
(keep in mind that as your weight decreases you BMR decreases)
Click here to calculate BMR

DO NOT go below 1200 Calories!!

This signals your metabolism to slow down and store fat

Activity - add 300 - 500 calories for exercise 
How many calories do you burn for each activity  Activity Calorie Counter
If you are breast feeding your body needs Approx. 500 calories extra a day.

Okay now you know your start position and how many calories you should be eating per day.  Want to loose those extra pounds.....WRITE IT DOWN...FOOD JOURNALS help keep us focused and accountable....need more....enlist a friend to journey together....when you need to report what you are eating you are less likely to eat that extra cookie!  If you are techno savvy try the MyNetDiary app on your Iphone to keep the tracking simple.  Or if you prefer try the Sparks website Sparks
They have great recipes, tracking and motivation ideas.  And it's FREE.

Remember you are not alone in your journey.
Keep it simple calories in < calories out