Weight loss is all about simple math.
In all the years, even since the early 1900s, there has only been ONE formula for weight loss.
1 – 1 = 0
That’s it! Now let’s expand on this.
Diabetic weight loss management plans have come and gone over the years.
The fads are:
- eat this food
- try apple cider vinegar
- try pepper
- 30 minutes a day of walking
- Workouts to lose sugar
- Workout to lose 15 pounds in 10 days
- Buy this exercise bike
- Join a gym
- Get married!
- Get divorced!
There is only one thing that works.
It is calories in minus calories out equals zero.
In other words [x] calories in – [x] calories out = 0
So if you want to maintain your weight you will eat X number of calories a day minus X number of calories burned equals zero.
Weight loss (see calculator link below)
If you want to lose weight you will do X number of calories in minus (more than X) number of calories out equal losing weight
[x] calories in – [more than x] calories out = losing weight
1100 calories in – 1200 calories out = -100 calories less so we lose weight
If you want to gain weight, you will do X number of calories in minus (less than X) number of calories out equals a positive number called gaining weight.
[x] calories in – less than x] calories out = gaining weight
2000 calories in – 1500 calories out = +500 calories stored as fat
Don’t worry about anything else.
Weight Loss Promise
#1 – Once you start writing down what you put in your mouth, you’ll be shocked at how many calories are in that one bite.
“Oh, I’ll just have one bite.” is not OK. You must right it down.
“But, Suzanne, what about my sugars?” Don’t worry about your sugar right now.
First, the more sugar the food has the more calories. Let’s just stick with calories right now, and we’ll worry about sugars later.
Most of my patients would have been overwhelmed if I started talking about sugars. No, they just needed to understand calories first.
#2 – Now let’s add up the calories you burn throughout the day. You will be shocked at how few calories you really burn.
First, you are already burning calories every day because you are moving, breathing, and living.
This means you are a baseline burning machine.
Here’s a calculator link to see how many calories your body needs every day just to maintain your current weight.
It also shows you how many calories you’re allowed if you want to lose weight, gain weight, or maintain weight.
Mark this number down. Ok, good, you got it.
So now let’s look at these two things
#1–Food and Drink
Write down everything you put in your mouth. Yes, including what you’re tasting while cooking.
The free app called Fitness Pal will tell you how many calories each food has.
At the end of the day, look at your total calories.
See this free guide “SIMPLE MATH WEIGHT LOSS” which I would give to my patients.
Once you see how little food you should be eating, your grocery bill will bring you joy!
Fitness Pal, the free version will also tell you how many calories you burned if you decide to exercise.
Carry your phone with you wherever you go.
It will track you.
So the first thing I had my weight-losing patients do was to:
1 – track their food-in calories
2 – track their burning calories
After a week with this journal, (no judgment!) they returned to my office and we worked on the easy simple ways to make sure #2 is ALWAYS greater than #1, and guess what?
Everyone lost weight!
Click HERE for the SIMPLE MATH WEIGHT LOSS Guide today!