Losing 3 Pounds Per Week is Totally Possible and Predictable

Lose 3 Pounds Per Week with these tools

Losing 3 pounds per week is totally possible with the use of the following tools. While everyone hates counting calories, the only way to lose weight is to consumer fewer calories than you burn. Instead of working out and guessing what you will lose, there is a simple mathematical calculation to ensure you reach your goal of 3 pounds per week.

* IMPORTANT TO KNOW: 3500 Calories = 1 Pound of Fat *

What this simple formula means is that in order to burn a pound of fat, you must burn 3500 calories more than you consume. This seems impossible until you count the total number of calories you burn per day. Most people need between 1500 and 2500 calories per day just to maintain their basic body functions like breathing, pumping blood through their veins, and maintaining body temperature. With the following tools you can calculate the number of calories you consume and the number of calories you burn with precision and ease. You can actually plan the number of pounds you want to lose each week and see the proof on your scale daily.

TOOL # 1: The Daily Calorie Burning Calculator

(Know how many calories you burn daily based on age, weight, and gender.)

When you use the daily calorie burning calculator you can determine how many calories you burned daily including the number of calories you burn when you slept, watched T.V. or did your homework. This tool uses your age, weight, and gender to specifically calculate the closely estimated calories you burn while sleeping, sitting, or doing light, moderate, or vigorous activities such as typing on the computer, doing yard work or running a marathon.

Everything you do throughout the day burns calories, even sleeping. The calories you burn when your body is at rest is called your BMR (Basic Metabolic Rate). While this is important to know, the calculator figures all of this for you so you don't even have to understand it to utilize it. All you need to know is your age, weight, and how much time you spent on each activity. Once you plug in the numbers, the calculator spits out a report that tells you your BMR (calories you burned while resting), the calories you burned during your daily activities, the calories you burned exercising, and the total calories you burned that day.

After Inputting the following information:
Age: 38 / Weight: 170 / Gender: Female
Sleeping: 8 hours / Sitting 8 hours / Moderate Work 8 hours / Running 3 miles

The results look something like this:

• Resting (basal) metabolic rate: 1802 calories per day
• Typical daily activities: 901 calories per day
• Calories burned from Running: 333 per day
• Total calories burned: 3036 per day

These calories burned need to be added to your daily activity chart which will be discussed in TOOL # 3 when determining your total calories burned per day. If you subtract these calories from your calories consumed at the end of the day, you will need to have burned at least 1750 more than you consumed to lose a half a pound a day or one pound every two days. One pound every two days will result in 3 pounds lost per week. So you can see how easy this will be to establish a weight loss goal that is feasible for you.

To access this online tool go to DAILY CALORIE BURNING TOOL

If you want to see the number of calories you burned for additional exercise you can use THIS TOOL that calculates theCALORIES BURNED for a variety of exercises. This site works similar in that you can plug in your weight and the amount of time spent exercising to find how many calories you burned on any given activity. The chart includes activities like step aerobics, running, walking, skiing, playing volleyball, and about 50 plus other activities. If you add this to the number of calories you calculated on the other chart you will have the total calories you burned in any given day and you can be pretty accurate.

Once you have determined the number of calories you burn per day with your normal activity, you will be able to make better decisions about the following questions:

1. Can I consumer fewer calories to increase my total calories burned for the day? You may want to skip a desert or a soda to make up the difference.

2. Should I add additional activities like running or walking 3 miles to increase the calories I burned for the day? I have a step that I do step aerobics for 30 or 45 minutes if I find I need to burn an additional 300 or more calories before I go to bed.

3. How many calories do I need to burn to reach my goal of 1750 per day or 3500 for every 2 days to reach a pound of weight loss every 2 days? Simple math makes reaching your goal easy and predictable.

TOOL # 2: Calorie Counter & Calorie Chart

(Know what you are putting in your body and what it will cost you)

Although counting calories seems like a pain, there are many ways to make it easy. Create a few meals that you enjoy to eat and look up the total calories in the entire meal. Don't forget to add butter, sugar, and condiments. These toppings can add substantial calories to your meal despite the small quantity and if you don't count the calories in each you could be fooling yourself. When in doubt, use a higher number instead of a lower number. Also, measuring quantities seems like a pain, but once you see ¾ cups of cereal in a bowl and you get used to what the portion size looks like, you don't have to measure every time. You will know how much to pour because you know what that portion looks like if you use the same cereal bowl every morning.

Here are some examples of regular meals that are a part of my daily consumption:

Breakfast
FOOD / Calories / Balance for the Meal

¾ Cereal w/ ½ c. Milk 160
Cup Coffee w/ creamer 120
280

Lunch
FOOD / Calories / Balance for the Meal
Salad/carrots/cabbage/ 0/25/35
Cheese/ raisin/ tomato 90/50/25
Dressing/croutons 90/30
345

Dinner
FOOD / Calories / Balance for the Meal
Chicken Breast 190
½ baked beans 90
½ cup corn 90
Bag butter popcorn 120
490

Snacks & Drinks
FOOD / Calories / Balance for the Meal
Pepsi 150
Ice Cream 160
310

If you can't find a nutritional chart on your food packaging you can go to the following website to find the calories in the food you consumed: http://www.weightlossforall.com/food-calories-list.htm

By adding the daily calories you consumed and comparing them to the calories you burned, you will know how close you are to achieving your daily goal of losing ½ a pound. Remember ½ a pound of fat is 1750 calories because 3500 calories (twice that) equals one pound of fat.

TOOL # 3: Daily Calorie Balance Statement & Chart

(Know the difference between what you ate and what you burned)

Once you have calculated the number of calories consumed and the calories you burned, you will want to do a simple subtraction problem that looks like this:

Calories Eaten (1425)
- Calories Burned (2766)
= Total Calories Gained/Lost (-1341) A negative number indicates you burned more than you consumed. Your goal is to burn 1750 more calories than you consumed on a daily basis in order to achieve a pound every 2 days or 3 pounds per week.

If you want to lose a half a pound a day, the number should be a negative number of 1750 or higher. Your goal will be to reach -1750 every day. In this sample equation, I was shy of reaching the 1750 by 409 calories (1750 - 1341 = 409). Once I calculated this after my dinner, I realized I needed to burn 409 calories before I went to bed in order to reach my goal of 1750 calories burned per day.

Using the CALORIE BURNING CHART, I determined what activities I could do to burn the additional calories. After manipulating my numbers I determined that low impact aerobics would burn 428 calories in 45 minutes, so I dedicated myself to doing a light step routine for 45 minutes before I went to bed and surpassed my 1750 calorie goal.

When I woke up the next day, my scale proved I was ½ a pound lighter than the day before. After following these steps for the second day, my scale proved I was a full pound lighter. After a week, 3 pounds lighter. My sister followed these steps as well, and while her diet and calories burned were very different from mine, she achieved the same results. This method which utilizes a calorie deficit program works scientifically and results in weight loss every time. It allows you to eat what you want but to be accountable for everything you eat. It allows you to offset what you want to eat with the amount of activity you are willing to do. The tools help you to choose the activities you enjoy and manipulate a lot of variables to achieve your goal so every day is not the same old boring routine.

By utilizing these tools and some simple math calculations, you can lose 3 pounds per week without any guesswork. Set your goals and track your progress. When you get bored with a routine, change things up. Eat more one day and less the next. Don't worry about cheating by eating the foods you want, just offset what you eat with the amount of activity you exert each day and you will always be on track with losing a pound every 2 days. The chart on the next page will make it easy for you to track your progress.

If you want to track your progress you can use the attached chart similar to the one I utilize here which makes it easy to track your daily progress.

DAILY CALORIE DEFICIT CHART

DATE: _____________________
Morning Weight: _________________

Calories In or Out
Breakfast
(List meal and total calories consumed)

Lunch
(List meal and total calories consumed)

Dinner
(List meal and total calories consumed)

Snacks

(List meal and total calories consumed)
_____________________________________________________
Total Calories:
Calories Consumed (Use Calorie Chart)
Activity Total:
(use online tool #1 to generate total calories burned that day)
Calorie Deficit: (subtract Calories Burned from calories Consumed)

GOAL: burn 1750 / day
Total Calorie Deficit = ___________

Answer these questions Daily:
Did I reach my goal?

(If not) How Many More Calories do I need to Burn to reach my goal?

What Exercise can I do before I go to bed to Reach my goal?