In the last post I already covered how the concept of calorie counting works in regards to losing weight. Now lets say for example, you have just figured out that your body burns 2500 calories a day to maintain your weight and you’ve decided to consume 2000 calories a day to shed a couple pounds.
If you incorporate some form of 20 minute cardio or circuit type training into your daily routine, you could burn an extra 200 to 500 calories. Which will leave you with two options: 1. Loss weight even quicker or 2. Eat 200 to 500 calories extra a day. Either way you’re still losing weight.
The one thing all people who have lost weight and kept it off have in common is consistency. You must be consistent with diet as well as your exercise regiment. It’s a lifestyle change. You have to be dedicated to your new way of life or things will never change. And the amazing thing is, things will change.
I had a client once who for the first two months of training didn’t lose a pound. We were circuit training 3 times a week and he was doing cardio on his own 2-3 times a week. And still holding the same weight. We had discussed diet and calorie intake and he had assured me that he was eating properly. Nothing but chicken and veggies. Fruits and nuts as snacks. But still the weight was staying on. I told him he was not in control of his diet somehow and that he should finally consider keeping a food journal. With skepticism he agreed. I was excited to see what the result would be. Was he sneaking food and not telling me about it? I’d soon find out. A week went by and he had tallied his weekly intake. To my surprise he was eating exactly what he said he’d been eating, BUT twice as much as he should have. He had been consuming over 3000 calories a day. The only reason he wasn’t gaining weight was because of our workouts. No joke, the following week he lost ten pounds. He dropped his daily caloric intake to 2000 calories consistently for the next 9 months and lost a total of 60 pounds. Sometimes things just are that simple.
If carrying a food journal is not your thing, there are some free websites that allow you to type in your meals and it will calculate you caloric intake. They will as well factor in calories burned during work outs. Try this Food Journal Website. This is just one site. There are many other free sites to choose from. You should search around and find which one you are most compatible with. If you own the iphone this one is a free application.