Simple Math Can Predict Your Weight Loss

3 pounds per week or 12 pounds per month is totally reasonable if you do the math correctly and don't cheat yourself. Think about how fast one month goes by and how much better you will feel when you are 12 pounds lighter.

Knowing how to lose weight is easy. If you want to lose weight, all you have to do is know how to add and subtract. Forget all the fad diets and gimmicks on losing weight and start counting calories again. It really is that easy. If you are honest with yourself about your calorie intake and you know what you are burning each day, a simple deficit will cause you to lose fat.

If you don't like to count calories or choose your own foods, try using some of my suggestions in my other article "COUNTING CALORIES SUCKS." I love to eat, so trying to find things low in calories, high in flavor, and fulfilling is a huge challenge. Through the years, using this same type of weight loss system, I have composed several meals that are just awesome for fighting hunger while low on calories.

The first thing you need to know is that 3500 calories burned equals a pound of fat lost. So with simple calculations it is easy to determine in advance how much you will lose based on what your body eats and what your body burns.

The second thing you need to know is your personal BMR. BMR stands for Basic Metabolic Rate, which essentially is the amount of calories your body would burn every day just laying around in bed. Each persons BMR is different depending on your height, weight, and age. Your body burns calories as you breathe, digest food, and pump blood through your heart. You can calculate your BMR using a simple BMR CALCULATOR (http://www.bmi-calculator.net/bmr-calculator/).

Once you know your BMR and you have a realistic idea about how many pounds you want to lose, you will need to do a few math problems. At 5 foot, 1 inches, 170 pounds, and 38 years old, my BRM is 1502. That means I burn just over 1500 calories per day without any exercise. If I eat 1500 calories a day, I will stay the same. I won't gain and I won't lose any weight either. If I eat over 1500 calories, the additional calories will be deposited as fat. If I eat less than 1500 calories, I will begin to lose weight.

As a test, I decided to attempt using this math problem to lose just 1 pound in two days. I made a simple list of calories in and calories out that looked something like this:

CALORIES IN:

Cereal & Milk: 250 calories

2 cups of coffee

with fat free cream 60 calories

Frozen Dinner: 350 calories

Apple: 50 calories

Salad with light Catalina 260 calories

TOTAL: 970 calories

CALORIES OUT:

BMR: 1500 Calories - to sustain life

Because my BMR is 1500 and I only took in 970 calories I end up with a deficit of 530 calories, which will be burned in fat by my body.

CALORIES IN - CALORIES OUT = CALORIES GAINED OR LOST

970 - 1500 = 530 calories lost

Because one pound of fat is burned with every 3500 calories, it would take more than 6 days to lose one pound of fat without exercise. However, if you get on an elliptical trainer at the gym and burn 300 calories in 30 minutes (which isn't hard by the way), you will then increase your deficit to 830 calories per day. And then you can lose a pound every 4 days.

If you were really determined, like I was to lose a pound in just 2 days, you would need to burn 1220 calories more over the 2 day period to lose a full pound of fat. That means you can cut out more calories from your intake, or you can burn them through exercise. 1 hour on an elliptical trainer will burn close to 650 calories, so an hour in the gym each day will take care of the additional calories you need to burn in order to lose one pound of fat. I tried this for 2 days and was really surprised when I hopped on the medical scale and already knew how much I would weigh. The first day I was half a pound less, and the second day, exactly one pound lighter.

By repeating this for 6 full days I was able to accomplish a 3-pound weight loss that was an incredible accomplish for me. After my last Pregnancy and a full Hysterectomy I gained 50 pounds. At a height of 5 foot and 2 inches standing on my toes, and 171 pounds total I was very uncomfortable. Although I was making healthy food choices, I wasn't exercising or using portion control so my weight stayed the same for nearly an entire year. I didn't gain anything, but I wasn't losing the weight either.

Having spent my entire life in the gym before my surgery. I knew exactly what I needed to do to lose the weight I just wasn't doing it. Simple math is the answer. Intake versus Calories burned is the simplest method for losing weight. By using these basic math concepts, you can change your daily consumption of calories or work out more to achieve a greater caloric deficit which will help you lose weight faster.

See my other article "COUNTING CALORIES SUCKS" for more ideas about choosing foods low in calories that will fill you up and even burn more calories through digestion.