If you have been following my last few articles about weight loss we have covered some key areas to help you determine if a weight loss plan is for you.
Let’s take a quick review of key areas we have covered.
- Determine a “why” statement. Why is it important I lose weight? Must be a passionate enough reason to carry you through the ebbs and flows of your weight loss journey.
- Determine how many calories you are eating. Keep a journal for a week and write everything down. Include any drinks except water. Log in alcohol, sodas, etc.
- Determine how many pounds you need to lose. Take the total number of pounds and divide by 12. The number of months in a year.
- Our fictional character Paige had a goal to lose 48 pounds. After consulting her doctor she started her weight loss journey of losing 4 pounds per month.
- Determine what your weight loss will be, but in most medical circles, a safe target for weight loss should be no more than 2-4 pounds per month.
Is there a blue print to lose one pound per week?
To lose one pound per week, you will need a calorie deficit of 3500 calories per week. 3500 calories is equal to one pound of energy. Is the 3500 calories equaling one pound an exact science? The short answer is both yes and no.
Mayo Clinic discusses the 3500 calorie theory.
According to Mayo Clinic.Org:
“In the past, research found about 3500 calories of energy equaled about 1 pound (0.45 kilogram) of fat. So researchers thought burning or cutting 500 calories a day led to losing 1 pound a week. But this isn’t true for everyone.”
“In general, if you cut about 500 calories a day from your usual diet, you may lose 1/2 to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity.”
You have to start somewhere
I have used this 3500 calorie deficit concept over the years when discussing weight loss plans, and in general it is a good number to start with. As stated earlier from Mayo Clinic, there are a lot of variables that make the 3500 calorie deficit not an exact number for success. But also stated in the article was a deficit of 500 calorie a day, will have a positive result on your overall weight loss journey.
Let’s start with the obvious calorie culprits and Healthier choices
Instead of this: Flavored latte, 16 ounces. 268 Calories.
Try this: Black coffee, 16 ounces. 5 Calories
Total calorie deficit: 263
Instead of this: Chocolate ice cream, 1 cup. 292 calories
Try this: Strawberries, 1 1/2 cups whole. 69 calories
Total calorie deficit: 223
Instead of this: Lemon-Lime soda, 16 ounces 210 calories.
Try this: Sparkling water, 16 ounces 0 calories.
Total calorie deficit: 210
Total calorie deficit for these 3 healthy choices: 696 calories!!!!!
Other ways to cut calories. Portion control
Another quick way to start cutting calories is to reduce your portion size. Many times we will grab a box or a bag of chips, crackers, cookies and head for the Television or computer. We aimlessly grab handful after handful until we realize that the bag or box is now over half empty. To control portions, take the chips or crackers out of the package and measure or weigh your portions. Place in a small bowl or plate and only eat that portion.
Use the 50% portion method.
It is a challenge in the beginning to just cut all unhealthy foods and drinks out of your diet. Start by cutting everything you are currently eating by 50%.
Simple ideas like 4 ounces of Orange Juice instead of 8 ounces.
4 ounces of meat instead of 8 ounces.
Keep it simple in the beginning and weigh the results
Start these 2 simple strategies today.
- Calorie Reduction
- Portion Control
Pro-Tip
Sub out box and bag snacks with fruits and vegetables. Make sure the fruits and vegetables are simple to access and readily available in your house.
Fruits:
- Apples small to medium size
- Oranges or tangerines small to medium size
- Bananas
- Peaches small size
- Nectarines small size
Vegetables:
- Carrots
- Celery
- Spinach
- Broccoli
- Peas
- Sweet potatoes
Bonus Pro Tip. Try some nuts. No more than 1 cup per serving
- Almonds
- Pistachios
- Walnuts
- Cashews
- Pecans
- Peanuts
Now it is your turn. Let’s make some healthy choices and portion controls. You will be well on your way to your weight loss goals.
Next Article will discuss the dreaded Exercise methods to help you on your calorie deficit road.
Like and leave a comment if you like.
Comment with your success and or challenges on your weight loss journey.
Good Luck!
Simple Weight Loss 