According to Google, to lose 1lb of fat, you need to burn approximately 3,500 calories. If you wanted to lose 1lb a week, you would essentially need to burn 3500 more calories a week, or 500 calories a day. To lose the lb, you can either limit your calories by 500, or add 500 calories worth of exercise (or do a combination of both).
What does 500 calories actually look like?
In the kitchen=
- Plain bagel with 3 oz. packet of cream cheese
- Iced Grande peppermint white chocolate mocha from Starbucks
- 4 slices of bacon
- McDonalds Big Mac
In the gym=
- Jump rope for 45 mins
- 90 mins of water aerobics
- 5 hours of Just Dance Wii
- Running on a treadmill at a 10 min/mile pace for 45 mins
Which of these lists looks more fun? Uh, yeah. I now see why I am currently 40 lbs overweight. It is soooo much easier to add than it is to take away, isn’t it? So the question is… how do I take it away? This is a multi-pronged problem and will take several angles to get at it most effectively:
INVENTORY- First of all, I need to look at my overall diet and change some of the things that aren’t working for me. I love carbs and sugar and cookies and cake and bread and pastries and… you get the idea. I need to eat more lean proteins, blah blah blah.. I’ll figure this all out as I get in deeper. But what I can see now as take a look at my daily food diary is that I need to eat foods that are more filling- so that I eat less calories overall because I’m already full. Foods like:
- Greek yogurt
- Sweet potatoes
ACCOUNTABILITY- Secondly, I need accountability, both to myself, my scale and to at least one other person. And maybe an app or two too. The more accountability, the better. That way, I have to own up to someone/thing and say- “yes I did eat ALL of the (fill-in-the-blank)” so then that scenario becomes less attractive and I’m more likely to NOT do it. Tracking food and total daily cals daily allows me to see exactly where I’m at and so there’s no room for justification. I can either have it or I can’t.
ORGANIZATION- Planning and organization are going to be key to reaching my goal of 40 lbs. I will need to PLAN for exercise. I will need to SCHEDULE it like it’s an important appointment. I will need to do as much as I can to condense the rest of my day so that I can find the extra few minutes to squeeze in a walk here, a quick 10-min Barre3 session there. Making my meals ahead of time should help with this. Planning time for grocery shopping and cooking are also key.
MOTIVATION- And lastly, staying motivated and excited about reaching my goals will be the fuel that helps keep me going. How can I stay motivated? Well, actually I’m not really sure yet. But this is something I will be exploring in the coming weeks. I just took a “before” shot and have it on my phone (and will hopefully be posting it soon here… but not quite yet :/) and I take a quick look at it when I need a little extra help remembering why I’m doing what I’m doing. This is a rather negative motivator and I know that I need more positive ones, so I’ll be seeking out other ways to stay motivated as well. I know watching motivational stories, reading inspiring articles or books and keeping motivational quotes up around me are all things that have helped me in the past and will probably help me going forward.
And on that note, we’ll end today with this: