In the last year, I’ve helped dozens of clients reach their weight loss goals throughout Chicago. One of the first questions most have before starting a weight loss regimen is … ‘What are your thoughts on the X diet?’.
‘X’ is of course a placeholder for ‘keto’ ‘paleo’ ‘carnivore’ ‘Atkins’, etc etc etc. When it comes to fad diets, my answer is usually ‘It’s less about what you eat, and more about how much you’re eating’. But let’s expand on this.
Nutritional value is of course a factor in any nutrition plan. What you eat will have a tremendous impact on how your body feels and how it performs. A diet of lean protein and fibrous carbs is much more likely to lead to high performance and function versus a diet of processed foods and high fat meals.
However, at the end of the day, actually losing weight and (ideally) losing fat comes down to a simple calculation: Are you burning more calories than consuming?
As a Chicago In Home Personal Trainer, I’m going to show you my Weight Loss Calculator method (Based Off An Article Published By Harvard Medical School HERE) to give you all the information you need to lose weight, feel great, and finally reach your weight loss and body composition goals!
Click HERE To Learn More About My Weight Loss Program!
**Always Consult A Healthcare Professional Before Beginning Any Fitness/Nutrition Regimen. Article Is For Informational Purposes Only.
WEIGHT LOSS CALCULATOR METHOD
Let’s create a hypothetical person - JANE DOE. Jane’s starting weight is 150 pounds and her goal weight is 140 pounds. She’s got 3 months to reach her goal but has never been able to stick to a ‘diet’ plan.
For Jane to reach her goal weight, she needs to lose approximately 1 pound per week for 10 weeks. How can she accomplish this goal? With simple math!
In order to lose 1 pound per week, Jane needs to create a caloric deficit of roughly 500 calories per day. That equals 3500 per week, which equals 1 pound per week.
To understand how to create Jane’s caloric deficit, we use our Weight Loss Calculator Method to calculate her maintenance calories.
Take Jane’s starting weight of 150 pounds and multiply it by 15, the number of calories she needs to eat per pound of body weight to maintain her current weight.
150 x 15 = 2250
Jane can eat approximately 2250 calories per day and maintain her current body weight.
Next, let’s create the 500 calorie deficit Jane needs to lose 1 pound per week.
We’ll take Jane’s maintenance calories minus the deficit —
2250 maintenance calories - 500 calorie deficit = 1750
Jane needs to keep her daily caloric intake to 1750 calories for 10 weeks in order to lose 10 pounds.
From Here, Jane can decide how she wants to eat to maximize those calories in order to eat the foods she enjoys AND reach her weight loss goal.
Notice something that isn’t in the formula? Weight Loss Drugs and Weight Loss Supplements.
While some people see amazing benefits from Semaglutides and fat burner supplements, they are not necessary to lose weight. Consistent, natural, and safe weight loss can be achieved simply by using this Weight Loss Calculator method.
Click HERE To Learn More About Weight Loss Drugs and Weight Loss Shots.
Click HERE To Learn More About Weight Loss Supplements.
Click HERE To Learn More About Eating For Weight Loss.
Click HERE To Learn More How To Avoid Feeling Your Age.
CONCLUSION
Now that we’re able to calculate the caloric deficit needed to achieve our weight loss goals, the next step will be learning how to accurately weigh and log our meals. I’ll be back next week to discuss low calorie meals, recipes, the best apps for logging, and much more to help you reach your weight loss goals!
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