Information on how to lose weight is no doubt abundant. Weight loss books fill the shelves at bookstores. Weight loss pills line the aisles of drug stores. Weight loss articles fill the pages of magazines. But what if I told you that the true method for losing weight is taught in every 1st grade classroom? That’s right, the real “secret” for losing weight is simple math!

The Pound

You don’t have to be a mathematician to know that if you eat too many calories, you will gain weight. But exactly how many calories does it take to gain (or lose) a pound? The answer is 3,500 calories = 1 pound.

Weight gain occurs when someone eats more calories than they he or she burns (calories-in is greater than calories-out). So, for every excess 3,500 calories consumed, 1 pound will be gained.

Weight loss occurs when someone burns more calories than he or shethey eats (calories-in is less than calories-out). So, for every 3,500- calorie deficit, 1 pound will be lost.

Weight maintenance occurs when someone is eating and burning the same number of calories (calories-in equal calories-out). This means there is neither weight loss or weight gain.

Setting a Goal…Slow and Steady

For maximum success, it is recommended that weight loss occur at about 1-2 pounds per week. Although this may seem rather slow, this steady rate of weight loss has been shown to have the most lasting results. Rapid weight loss has been associated with short-term results and weight regain, therefore, negating your hard work.

Your Weight Loss Equation

So in order to lose 1 pound per week, a 3,500- calorie deficit must be achieved every 7 days. (Brace yourself, here comes the math.) To determine your daily calorie deficit, divide 3,500 (calories in a pound) by 7 (days in a week). This means that you would have to be in a 500- calorie deficit each day in order to lose 1 pound per week (3,500 ÷ 7 = 500).

Diet

Cutting 500 calories per day from your diet may seem difficult, but making a few small changes can add up quickly. Here is an example of some simple substitutions that can be made to save some vital calories:

    Breakfast:

• For coffee, use 1oz skim milk and 1 artificial sweetener instead of 1oz half & half and 2 packs of sugar. Save 60 calories.

    Lunch:

• For sandwich, use 1 Tbs mustard instead of 1 Tbs mayonnaise. Save 105 calories.
• Drink 16oz diet soda instead of 16oz regular soda. Save 180 calories.
• Eat 1 small bag baked chips instead of 1 small bag regular chips. Save 120 calories.

    Dinner:

• For salad, use 2 Tbs light dressing instead of 2 Tbs regular dressing. Save 80 calories.

    Total Calories Saved = 545

Exercise

Eating fewer calories is not the only way to create a deficit in order to achieve weight loss. Increasing physical activity to burn calories is also an effective way to ensure a deficit. Burning an extra 500 calories per day may be difficult and time consuming, however, any amount of exercise can contribute to the overall deficit, and alleviate diet restrictions.

For example, if you are only cutting out 300 calories per day in your diet, but burning an extra 200 calories with exercise, a 500- calorie deficit will still exist leading to weight loss at a rate of 1 pound per week. Even better is if you can cut 500 calories per day, AND burn an extra 200 calories. This will take your 1- pound weight loss per week, to 1.5 pounds per week. Over the course of the year that will make turn a 52- pound weight loss into a 78- pound weight loss!

Burning calories may not be as difficult as you think. Here are a list of simple exercises, and the average number of calories a 190- pound person would burn over the course of an hour:

• Playing catch……………………………………..200 calories
• Walking while pushing a baby in a stroller………215 calories
• Brisk walk…….…………………………………..300 calories
• Shooting baskets………………………………….388 calories
• Playing tennis (singles).…………………………..600 calories
• Playing ping-pong………………………………...345 calories
• Yoga……………………………………………….345 calories

Getting Started

In order to use these numbers and principles successfully, you must first understand where you are right now. First, I recommend writing down everything you eat for 2 to 3 days. Make sure these days represent “typical” days (i.e. do not do this on Thanksgiving). Next, evaluate the amount of physical activity you are doing in a typical week.

Last, ask yourself if of the past few months you have been gaining weight, losing weight, or maintaining weight. The answer to this question, as well as the information you gather about your diet and exercise habits, will help you determine exactly what YOU need to do in order to lose weight.

So spend the next few days accurately documenting your diet and exercise habits, and reflecting on your weight status over the past few months. Once you have all this in order, you are ready for Step 2: Where You Are, Where You’ve Been, Where You’re Going, and How You’ll Get There.