There are 3500 calories in one pound…16oz of any fluid equates to one pound. ..There is a pay-per pound scale for meat, fruit, vegetables, all of which add up to weight in pounds.
So, what does 10lbs mean to me, and how can I track it to make sure I am losing it?
The secret is that it is more successful to look at weight loss in percentages. For example, if I weigh 200lbs and lose 10bs, I have lost 5% of my body weight. If I weigh 140lbs and lose 10lbs, I have lost almost 3x that percentage of body weight (14%).
Ultimately, the best way to determine weight loss (and maintaining this) is:
(1) Take your body weight.
(2) Multiply by .05.
(3) That number is the amount you should start with to lose.
(4) Get your BMR using an online calculator.
(5) Create a calorie deficit of 300-500 calories using diet and activity, and never dip below 1200 calories per day consumed (You just have to expend extra calories via activity to get them out!).
(6) You will obtain your 5% weight loss goal in a matter of weeks – and, you will keep it off! Keep in mind that the first week or two will be more “water weight” and you must keep your weigh-in time consistent. First thing in the morning on Monday and Thursday are the BEST times to weigh in.
Check out this study on the amazing effects of a 5% weight loss. The health impacts are encouraging!
Happy Friday from your MineFit Head Coach,