As we, as a society question why we have become more and more obese, let’s stop searching for a deep rooted reason and get back to the basics. Personally, I don’t think we can specifically blame carbs, sugars or whites like potatoes. We simply eat too much of everything. As a society our calorie intake has steadily gone up over the decades and so has our weight. Simple math. Count your calories and if you are looking to lose weight, decrease them! Every 3500 calories less, is a pound lost. Losing 500 calories a day should amount to a pound of weight loss per week. Add in some good old fashioned exercise and you are on track to lose more than that.
Tip #4 really should be tip #1. Count calories, because calories definitely count! While I can’t tell you exactly how many YOU should eat, as a general rule, woman that keep their calories to about 1200 and men 1800 will lose weight. If you want to gain weight, you’ll need to use the same 3500 calorie rule. You will all need to adjust those numbers to your size, age and activity level. Google can help you with some charts, or you can send me a comment or an email with your height, weight and activity level and I will try to tweak those numbers for you.
Have a MATHMATICAL MONDAY and get busy counting!
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Comments
Carolannesays
I think that rule applies to many people just starting out on a weight loss journey who currently eat poorly. I have heard Jillian Michaels say that she could put most obese people on a diet of 1500 calories of Oreo cookies every day and they would lose weight – at first. As your body and metabolism adjusts to the decrease in calories, many of us (me included) have to be meticulous about the type and quality of each and every calorie we consume.
My personal experience with my individual hormones (which make up your metabolism) is that anything refined or white carbs spike my insulin levels and cause me to feel hungry almost immediately after eating them. For me, staying away from most carbs – even the healthy ones – is the key. Dark whole carbs like most grains or potatoes are reserved for directly after a workout when my muscles are depleted of glycogen and the foods I eat can be used to replace those stores.
I don’t want to discourage anyone just starting out, because the science of the 3500 calorie deficit is clear and accurate. I lost 80 pounds on Weight Watchers 6 years ago by counting points (aka calories) and as the beautiful Jennifer Hudson has been saying lately “It Works”.
Carol brings up a great point with the insulin and hunger spikes. We do all need to know what triggers our hunger and what sabotages our efforts. No point in eating a small amount of calories that will cause us to want more food in an hour. I could easily stay at my optimal weight IF I keep my calories under 1500 no matter what those calories come from. That might not be the case for others. I also know that if I wanted to tweak my own eating, giving up my nightly red wine would make everything a little easier. I have to look at the health issues as well as the weight loss issues for myself, those I train and the public at large. Since carbs are necessary for good health, I try to cycle mine, (one day more, one day much less). Since Carol and I are both extremely close to our ideal weights, the rules do have to be personalized. But yes, as a rule, the 3500 calorie equation will work. I agree with Jillian on the 1500 calories of Oreos…but again, I always factor health into the weight loss equation so I am always hoping people will learn healthy eating as they limit their calories. That said, as we approach our ideal weight, the health usually follows! Thanks, Carol. We always love your input. And what you are doing is working really well!!!!!!!
I think that rule applies to many people just starting out on a weight loss journey who currently eat poorly. I have heard Jillian Michaels say that she could put most obese people on a diet of 1500 calories of Oreo cookies every day and they would lose weight – at first. As your body and metabolism adjusts to the decrease in calories, many of us (me included) have to be meticulous about the type and quality of each and every calorie we consume.
My personal experience with my individual hormones (which make up your metabolism) is that anything refined or white carbs spike my insulin levels and cause me to feel hungry almost immediately after eating them. For me, staying away from most carbs – even the healthy ones – is the key. Dark whole carbs like most grains or potatoes are reserved for directly after a workout when my muscles are depleted of glycogen and the foods I eat can be used to replace those stores.
I don’t want to discourage anyone just starting out, because the science of the 3500 calorie deficit is clear and accurate. I lost 80 pounds on Weight Watchers 6 years ago by counting points (aka calories) and as the beautiful Jennifer Hudson has been saying lately “It Works”.
Good Luck everyone – Let’s LOSE IT in 2012 !
Carol brings up a great point with the insulin and hunger spikes. We do all need to know what triggers our hunger and what sabotages our efforts. No point in eating a small amount of calories that will cause us to want more food in an hour. I could easily stay at my optimal weight IF I keep my calories under 1500 no matter what those calories come from. That might not be the case for others. I also know that if I wanted to tweak my own eating, giving up my nightly red wine would make everything a little easier. I have to look at the health issues as well as the weight loss issues for myself, those I train and the public at large. Since carbs are necessary for good health, I try to cycle mine, (one day more, one day much less). Since Carol and I are both extremely close to our ideal weights, the rules do have to be personalized. But yes, as a rule, the 3500 calorie equation will work. I agree with Jillian on the 1500 calories of Oreos…but again, I always factor health into the weight loss equation so I am always hoping people will learn healthy eating as they limit their calories. That said, as we approach our ideal weight, the health usually follows! Thanks, Carol. We always love your input. And what you are doing is working really well!!!!!!!