We always have two goals for people just starting a weight-loss program. The first is simply to get moving. Lots of moving, every day—twice a day if possible.
The second goal is to have them write down their calories each day in a daily calorie log. Most people are surprised at the actual amount of calories they consume each day. Whether they’re high or low—almost nobody guesses right. That’s why we write it down.
There are lots of good applications out there for your smart phones or computers. They’ll help you track your food calories in, and exercise calories out, so you can see where you stand every day.
If you can create a 500 calorie deficit each day, you’ll burn one pound of fat in a week. A 1,000 calorie deficit will net you two pounds of fat that week. It’s that simple. Burn more than you store and you’ll lose weight.
One wild card is that you have to at least hit your minimum calories or your body will cause your metabolism to slow down. This makes it very hard to burn fat for fuel—you’ve got to “hit your minimum.”
According to the American College of Sports Medicine, women should never go below 1,200 calories, and men need at least 1,800. What you consume above that supports your daily activities like work and exercise.
But whatever you consume that you don’t need, will be stored as fat. So the goal is to figure out that sweet spot—where you consume more than your minimum, but less than your total activity and daily needs.
That’s where the daily deficit comes in. Once you hit your minimum, plus a little bit for comfort, any extra energy needed for exercise and other activities will ultimately be made up by burning fat for fuel.
I’ve found most women are comfortable around 1,500-1,650 calories/day and can still lose weight. Guys can comfortably lose weight at around 2,250-2,400 calories/day. Those extra calories over your minimum, will give you enough to fuel your activities, but still leave you with a deficit so you can lose weight.
This week the group did a mile, and then the following workout: 25 Superman Push-ups, 25 Pull-ups, 25 Jumping Squats, 25 Mountain Climbers, 25 Dumbbell Curls, 25 Kettlebell Swings, and 25 Sit-ups. They modified movements where necessary, and did two rounds with the goal being to work up to three rounds later in the week.
This week’s Biggest Loser was T.J. Johnson, who lost 2.9% of his body weight and 7.2 lbs. Second place went to Floyd McWilliams, who lost 2.0% and 4.0 lbs. Third place went to Sande Sherer, who lost 1.7% and 2.8 lbs.
As always, if you have any questions, please feel free to contact me through Facebook at https://www.facebook.com/tomdolanfitness !