Lose 1 pound in 4 days...with Math!
Losing weight has plagued anyone trying to squeeze into that dress or look good for the summer for decades. People look to fad diets and weight loss supplements for help. That is what those are for, to help but not to be the main course.
Let's breakdown what it takes to lose 1 pound.
So 1 pound of fat is made up of 3500 kcals or 3500 units of energy. So in order to lose weight you have to burn 3500 kcals over what you take in. So if a normal person eats 3000 kcals a day, they would have to burn an extra 500 calories per day to lose 1 pound per week.
Now that sounds like a lot of work. But check this out:
If you cut out 500 kcals per day or 125 grams of carbs or 50 grams of fats, you willl lose 1 pound per week. However, if you are eating above your maintenance calories or your BMR you will need to burn more to lose weight. Most people eat 600 to 1000 calories over their maintenance. This is the problem with weight loss.
So lets fix the math.
Find your BMR here http://www.bodybuilding.com/fun/bmr_calculator.htm.
Now that you have your BMR let's Math!
So if you are 250 pound , 6 foot tall male. Your BMR should be about 2300 kcals. So if you always ate 2300 kcals you would stay the same weight as long as your metabolic rate stayed constant. However, as we age our metabolic rate drops. So in order to combat this, we need to raise our activity level.
So how does our BMR change when we exercise or become more active?
Well its fairly simple really. Again it all comes down to math. So if your BMR is 2300 kcals and you workout for 30 minutes per day at a moderate intensity, you will amplify your BMR by 1.2 to 1.4. This would give you a BMR of 2700 kcals to 3220 kcals.
That is a big jump right?! Just for a 30 minute workout. So consistent activity is what amplifies the BMR. Simple math makes all of this come together.
Now let's develop a plan of attack for our 6 foot tall 250 pound male.
So at 6 foot , 250 pounds the BMR is 2300 kcals.
So we have our subject workout 30 minutes per day at a moderate intensity with 15 minutes of circuit/weight training and 15 minutes of interval cardio. This will increase the BMR to at least 2700 kcals.
Now we have our subject change their diet to a total of 1800 kcals. Which is 500 kcals below their maintenance. Anything more than 500 below maintenance is not recommended and can actually prevent weight loss.
So this change in math for our subject puts them at a burn rate of 900 kcals per day. If we then multiply this by 4 days that is 3600 kcals or a little more than 1 pound lost.
So with some simple math and adding in a 30 minute workout daily and subtracting 500 kcals from our diet, we could have a weight loss of 1 pound per every 4 days.
Losing weight is easy with math. It is all a process and we have to follow it. Add activity, subtract 500 kcals., and multiply your activity level. This equation equals 1 pound lost every 4 days. Of course, you can always do more activity if you desire but you want to get positive weight loss momentum before you start training for a Triathlon or Ironman. The slower and more consistent you start the less likely your body will try to hold onto unwanted fat. Consistency is the key as it is with most difficult tasks in life.
- Find out your BMR @ http://www.bodybuilding.com/fun/bmr_calculator.htm
- Multiply by 1.2 to 1.4 if you workout for 30 to 45 minutes per day at medium intensity.
- Subtract 500 kcals from your diet, monitor your calories using https://www.myfitnesspal.com/
- Stay consistent with your diet and exercise for 4 days and watch as you lose 1 pound or more.
- Repeat daily until you reach your goal weight!
Thats it! Give this a try and comment below! Let me know how well you are doing or any other strategies you use to lose weight effectively!
© 2016 Anthony