Weight Loss 101

Okay, the law of thermodynamics: Energy in, energy out. To put it simply, let’s say your body burns 2000 calories per day. Let’s say you eat 2500 calories per day. Wonder why you gained weight? Well, there you go! Guess what has 500 calories? I like to call them the BLT’s. The bites, licks and tastes.

Research shows that we typically underestimate how many calories we eat, and overestimate how many calories we burn in physical activity. Eeeeks! That’s just not going to work! The magic number in weight loss you may have heard before is 3500. 3500 calories equals one pound of body fat.

So, there it is. Let’s to some math. Let’s say you burn those 2000 calories each day for a week. You burned 14000 calories. You with me? Come on, that was easy math! Okay, now let’s say you continued to eat 2500 calories per day for the week. Okay, I need my calculator. That’s 17,500 calories that you ate for the week. Hold on, wait, what? You ate more calories than you burned. 3500 more calories, to be exact; or 1lb of fat! Yes, I did that to make it work out nicely.

Of course you probably aren’t eating the exact amount of calories day in and day out and there will be fluctuations on how many calories you burn from day to day, but in general, this is what it’s all about. So, when you hear the messages of eat less, burn more, that actually is exactly what you have to do!

BUT WAIT! I am a human being and I like to feel satisfied. Like, I like to EAT! I’m not just going to watch my portions and eat half of what’s on my plate, and I’m not going to ask you to do that either. In order to be successful long term, you have to learn how to MAXIMIZE THE VOLUME OF THE CALORIES YOU DO GET TO EAT. I can’t tell you how many times I’ve said this. Guess what doesn’t have 500 calories in a large portion? Here it comes….you know it has to be said….VEGETABLES!!! Yep, that’s right. When you load your plate/bowl/cup/bento box/whatever you eat out of with veggies, not only is it appealing to the eyes and filling your body up with powerful medicine including antioxidants, phytochemicals and fiber, but the portions can be bigger! Your eyes, mind and stomach like that!

Again, we are humans and we like to eat, chew and feel satisfied. Veggies give you all the crunch, texture, flavor variety and satiation that you kid yourself into thinking only cookies and chips can do. Ha! Okay, beyond veggies, because I will never force you onto a raw, vegan crazy unrealistic diet, we can load up on fruits, whole grains, low fat dairy or dairy alternatives, and lean proteins. And going beyond these foods, we get into a little more calorically dense foods like our healthy fats, i.e. nuts, seeds, oils, fatty fish, etc. I find that balance is key, but understanding how many calories you should be eating and where the calories are coming from is essential for long term success, whatever your goals may be.

What? You didn’t read a mention of how and where the pancakes, cookies, donuts, ice cream, burrito, burger, etc. etc. fit in? Remember, balance is key! I will never suggest never! But you have to ask yourself how these foods are contributing to your progress and what your expectations are. I’ve worked with a lot of clients who will eat very routine Monday thru Friday at 5pm, then eat off of that routine/healthy track all weekend and do a great job at maintaining their weight. If that’s your goal, great! But if not, we have to dial it in a bit more over the weekends or at the parties, luncheons, etc., and again, find the balance. Maybe the “treats” are every other week, or balanced out with more physical activity, or you are finding ways to create treats in healthier, lower calories ways. Aha! No deprivation, just balance!

If you like what you have read, and want to go on with more details written out specifically for YOU, I would suggest a private consultation. Here is where we can set up a calorie budget and meal plan to help you stay on track, stay consistent and be successful toward reaching your goals! But remember, as great as the plan looks on paper (which, honestly, you could google search one for free) it’s the ongoing support, accountability, butt-kicking and cheerleading that will help you stay on track for weeks, months, years and the rest of your life!

I can’t wait to support you on this journey!