Did you know that weight loss (and weight gain) is simple
mathematics? For example, if you were to eat an extra 100
calories per day you would gain 10 lbs in one year. The
good news is that the opposite holds true too – burn 100
calories more per day than what you take in and by the end
of the year you can lose 10 lb. But why is it so much harder
to lose weight than to gain it? Because it takes a matter of
minutes (sometimes seconds) to eat 100 calories, but longer
to burn it off.
Looking at the big picture of losing say 30 or 40 pounds can
feel daunting, so give yourself a break. That is, break your
goal down into small doable pieces. Accumulate a 100
calorie deficit per day – burn 100 calories more than you
consume – and you will lose 10 pounds by the end of the
year. Double that and you’ve lost 20! It’s easier than you
might think.
First, do you ever eat something just because it’s there?
You can eat a couple hundred calories and not even realize
it. The mayo or dressing on a deli sandwich, the butter
served with the bread basket or a cookie from the office
lunch room… before you know it you’ve eaten 100 calories.
Pay attention to condiments and cheese that are added to
most sandwiches. If you can take it or leave it, leave it.
Watch out for snack plates at the office or home. It’s easy to
eat 100 calories or more when you’re not even hungry. Look
at your eating habits to see where you can carve unwanted
items. My motto is, eat when you’re hungry and make it
worth the calories!
Next, look at the calories you put out. Use an accelerometer
(a pager-like device that accurately measures calories
burned during activity) to measure your current level of
calorie burn and then burn more over time. To burn an extra
50-100 calories park farther away, take the stairs, walk the
dog an extra block and do a few jumping jacks. The key is
to measure the calories so that you can see your success
daily and know that what you are doing is working.
Start measuring calories out and paying attention to “hidden”
calories coming in. You will quickly see how to achieve a
100 or more calorie deficit per day and easily have a more fit
and trim body next year!
About the Author
Heather Moreno is a CPA escapee who followed her
passion for fitness. She is certified by the American
College of Sports Medicine and the American Council on
Exercise. Heather is president of PeopleFit USA…
getting you fit in 20 minutes a week over the phone. If
working out isn’t working out for you or you’ve tried
your last diet, visit www.peoplefitusa.com. Is your
group or company looking for a fitness motivational
speaker or corporate fitness program? Ask Heather!
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