If you were like me starting out, then you could be genuinely confused about how calories work. I used to think that calories where somehow magic numbers. The more you eat, the fatter you became. While this is actually partially true, demystifying the science of weight management was the first step I took toward actual weight loss and fitness results.
3500 = 1 pound
A long time ago, I wrote an article describing this equation for losing weight and it is still true today. 1 pound of fat contains approximately 3500 calories. Or said in another way, you’ll need to burn 3500 calories in order to lose 1 pound of fat. Don’t let that intimidate you. Later, we’ll learn how to easily alter your daily routine to allow for 1-2 pounds of weight loss a week. For now, I just wanted to show you that there is, in fact, no magic involved here; just science.
How many calories do I need
The average person burns about 2,000 calories a day. This is a very broad number and lumps much of the population where they don’t belong. Exercise levels, age, height, and body type all play a factor in determining exactly how many calories our bodies really need to maintain our weight. Calories calculators (like this one) can give us a better idea of how many calories we really burn throughout a day, but keep in mind that this is still an estimate. Everyone’s body is different.
Eat less
Now that you know how many calories your body approximately needs in an average day, and you know how many calories it takes to see some difference on the scales, you can take action. Slowly begin lowering your calorie intake. If you removed just 500 calories a day from your regular diet, you would have reduced your weekly intake by 3500 calories and (guess what?) would have successfully lost 1 pound of fat in a week’s time. You’ll soon find that 500 calories a day isn’t so bad. Personally, I was able to do this just by removing all the sugary drinks I had at meals.
Don’t over do it, however. A common mistake that a lot of dieters make is starting too strong. Several times in the past I attempted crazy “shotgun” diets where I tried too much, too soon. After the first day I felt sick and exhausted and overindulged the next day due to my extreme hunger. Start with removing just 500 calories a day. If you can succeed in this your first week, then work on altering your diet more later. But before you try to do too much, remember to pace yourself.
Suggestions
When I first started lowering the amount of food I ate, I made sure not to skip any meals. Skipping meals just makes your body too hungry and you wind up overeating at your next meal. Make sure you eat three meals a day and allow yourself some healthy snacks between meals. Nuts, fruit, veggies (no candy bars or cola). Focus on just removing 500 calories a day. Next week, I’ll discuss incorporating exercise into the mix as well, but for now: Eat less. Drop 500 calories only. 3500 = 1.
