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How Can I Lose Weight?

When you eat an extra 3500 calories you gain a pound of fat, but if you want to lose a pound of fat you have to do the complete opposite and burn 3500 calories. There are 3 ways to burn 3500 calories (lose 1lb):

1. You can eat less





2. You can exercise more





3. You can do both (BEST WAY!)

Weight loss is Easy!   Just make sure that you don’t:

Here’s an example of how you can eat less calories to lose weight:

John weighs 220lbs and needs to lose 5lbs in 5weeks to pass a physical for his job.

1st John uses the weight loss center and sees that he only needs to eat 2860 calories a day to maintain his bodyweight of 220lbs.

John decides he will eat 500 calories less each day for 5 weeks to reach his goal

(2860 calories – 500 calories a day = 2360 calories a day).

Each week John will lose 1lb because he ate 3500 calories less each week

(7days x 500 calories less each day = 3500 calories burned or 1lb lost each week!)

After 5 weeks of consistently eating 500 calories less each day John will weigh 215lbs.

If John wanted to continue to lose 1lb a week John will again have to use the weight loss center and see how many calories he needs to eat to maintain his new bodyweight of 215lbs(2795 calories) and eat 500cal less each day (2795 – 500 = 2295).

Now if John had still kept eating 2360 calories at his new bodyweight of 215lbs, he would still lose weight, but he wouldn’t lose a pound a week he would lose a pound every 8 days.

(2795 – 2360 = 435 less calories each day)

(3500calories divided by 435cal less each day = 8 days to burn 1lb. of fat)

When you lose weight your daily calorie needs also decreases. Every time you lose 5lbs use the weight loss center to see how many calories you need to maintain your new bodyweight.

Anytime you cut calories to lose weight, to make up for the calorie deficit your body has to burn body fat for extra energy you need to keep your body functioning properly.

In John’s case his body would burn 500 fat calories a day to make up for the energy he needs to keep his body functioning properly. If John had cut more than 750 calories his body would feel starved and switch to survival mode holding onto to more body fat instead of burning it.

If John eats 500 calories less each day and remembers to use the weight loss center every time he loses 5lbs to see his new calorie needs he’ll lose over 50lbs in a year!

Here’s an example of how you can exercise more to lose weight:

Sally has made a New Year’s resolution to lose at least 20lbs by the end of the year.

Weighting 150lbs, Sally uses the weight loss center and sees she only needs to eat 1950 calories a day to maintain her bodyweight, but sally doesn’t want to eat less calories each day to lose weight (She loves to eat!).

So Sally decides to burn off those extra calories by exercising. Sally walks 30 minutes a day to burn 250 calories a day. Every 14days sally will lose 1lb.

(14days x 250calories a day burned exercising = 3500calories or 1lb lost in 2weeks)

Sally has to remember that en-route to her goal she has to use the weight loss center every time she loses 5lbs to see her new calorie needs.

When she weighs 145lbs she needs 1885 calories, at 140lbs 1820 calories, at 135lbs 1755 calories and finally to maintain her goal weight of 130lbs all she has to do is eat 1690 calories a day and not exercise.

Sally can even take 12 weeks off during the year from exercising and still lose her goal of 20lbs within 40 weeks! If Sally weighed 140lbs during one of her weeks off, Sally has to make sure she eats 1820 calories a day so she can maintain her weight

Now let’s say that sally had wanted to break all the weight loss rules and try to lose 5-10lbs a week by dong some extreme exercise program where she ran 5 miles a day, swam hundreds of laps, and biked for 10 miles everyday. Would she lose 5-10ls a week?

Yes, if she can stay on this very rigorous exercise program. Usually when people first try to lose weight they jump into a tough exercise program only to quit before they get started and end up gaining even more weight.

Yes, but she may experience the many symptoms of physical over training:

Yes, but she would lose muscle decreasing her metabolism (click here to see page 6) making it easier for her to gain back the weight she lost exercising too hard. When you exercise too hard everyday you give your muscles very little time to rest and heal causing them to shrink (atrophy).

Finally here’s an example combining eating less calories and exercising:

Mary needs to lose 30lbs before her high school reunion.

Mary has been overweight most of her life and she wants to make a surprising appearance at her next high school reunion. Weighting 170lbs Mary sees she needs only 2210 calories a day.

To lose weight Mary decides to eat 510 calories less each day to make it an even 1700 calories she’ll eat each day.

(2210 calories – 510calories = 1700 calories).

She also decides to exercise by walking 30 minutes a day to burn 250calories a day. By combining the two methods of losing weight Mary will burn 760 calories day.

(Exercising to burn 250 calories + eating 510 calories less = 760 calories burned).

Mary will lose a pound every 4½ days or 2lbs every 9days! Mary will walk into her high school reunion with confidence if she eats less and exercises each day for 4 months. All Mary has to do is to remember to use the weight loss center and see her new daily calorie needs every 5lbs she loses.

(3500calories divided by 760 calories burned each day = 4 ½ days to lose 1lb)

Now let’s summarize what each person did in these examples to lose weight: