According to the research, 21.5% of men and 19.4% of women reported using the recommended combination of eating fewer calories and engaging in at least 150 minutes of leisure-time physical activity per week.
The numbers show you how to lose the most weight fast. Frustration causes many people to quit too soon when the fat refuses to budge. Numbers guarantee results on a weight loss journey.
You need to know the numbers that are stopping you from losing weight. Unless you are in a calorie deficit, you will not lose weight. A calorie deficit means you ate fewer calories than you burned. Each calorie deficit comes with a specific amount of calories lost. Some people think they are in a calorie deficit when they are in a calorie surplus. When you are in a calorie surplus, you are gaining weight.
The reason you need the numbers is because of processed foods. The relationship between processed foods and calories is unnatural. Natural food has a close relationship with calories. The size of raw food is a strong indicator of its calories. But, with processed food, a slice of cake can have more calories than an entire meal.
The math used to plan a weight loss journey is simple subtraction and division. If you don’t want to do it yourself, then use a calculator. But, whatever you do, don’t ignore them. The numbers will help you reach your destination fast. Also, it will prevent you from getting lost along the way.
Not all math requires complicated formulas. Some of the most potent math is simple. The numbers you need to know to lose weight comes in four levels. In a successful weight loss journey, you will use nominal, ordinal, interval, and ratios. Nominal means name only. This number requires no calculations. You only need to know the number. For example, you ate 1500 calories and used 1700 calories. Ordinal numbers places numbers in order. For instance, 1700 calories used is more than 1500 calories consumed. Interval numbers find the difference between two numbers. For example, 1700 calories minus 1500 calories is a 200 calorie deficit. Ratios use division to compare two numbers. For instance, 1500 calories divided by 1700 calories means you ate 88% of your calorie budget.
When you use nominal numbers, you understand the key players in your weight loss journey. The most important player is food. Fat comes from food, and food is what gives you the energy to exercise. Food is the elephant in the room. You must know the calories in your food. The foods you eat all the time, you should know those by heart. The others you can figure out as you eat them. By understanding the calories in your food, you can adjust your diet in real-time. If you eat 1400 calories and your metabolism is 1700 calories, then you have eaten your calories for that day.
You also need to know the calories in your activities. It’s not wise to spend a lot of time on something that will not make a difference. Also, exercise is the big eraser when you make a mistake. People who exercise can overeat and still not get fat. While others add extra calories to the waistlines, people who exercise burn the calories up. Before you start an exercise regiment, you should research it and know how many calories it burns. By learning the calories in your exercise, you begin to picture how your body uses and stores fat.
The correct answer is 3500 calories in one pound of body fat. If you want to lose weight, you will need to create a 3500 calorie deficit to lose one pound of body fat. Understanding this number helps you determine how long your journey will take.
One of the most important numbers you need to know is the calories in your metabolism. This number is unique. The calories in food and fat are the same for everyone. But the calories in your metabolism and exercise are specific to your body. Your health, weight, height, activities, and genetics determine the calories in your metabolism. There is an average metabolism for each body type. You may underperform or outperform that number given your body and activities.
On a journey, you don’t have to be perfect. While it is good to get the numbers as close to authentic as possible, a reasonable estimate will also do. It does take 3500 calories to lose one pound of fat. If you are off by 15 or 20 calories in a day, it will not make a big difference on your journey.
When you know the calories in food, exercise, body fat, and metabolism, you can make good decisions. You can plan out your meals and guarantee you don’t overeat. You don’t have to count calories to get results. A reasonable estimate works when you have the numbers.
The numbers determine your success or failure. They tell a story about your weight journey. You write the story by the foods you eat and the exercises you perform. Ordinal numbers help you to see how the story ends. To get a happy ending, your metabolism and exercise calories must be more than your food calories.
Setting up a budget is the best way to reach your goal. The metabolism for an average person is around ten times their body weight. So multiply your body weight by 10 to estimate your metabolism. If you get an excellent result, leave it alone. But if the results are wrong, then decrease your metabolism.
The food you eat affects these organs more than most other organs. This explains while alcohol damages these four quicker than the rest of your body.
To learn more about your diet, use interval numbers. This type of math calls for you to compare two numbers by subtracting them. Food – metabolism – exercise = calorie deficit. The goal is to create a big loss. The bigger the loss, the faster you reach your weight loss goal. While eating less helps, eating less and moving more help even more.
A calorie deficit lets you know how much weight you lost in a day. If you have a 700 calorie deficit a day, then in 5 days, you will have reached a 3500 calorie deficit. The nominal math reminds us that it takes a 3500 calorie deficit to lose a pound of body fat. With this knowledge, you are on your way to planning and executing an entire weight loss journey.
So now you know about calories and calorie deficits, but what do you do with this information. You can lose weight with this information alone. But to understand even more about your weight journey requires more math. Ratio numbers provide you with a sharper tool to make decisions. When dividing two numbers, you can find averages, percentages, and rates. Ratios give you some powerful stuff to work with.
Did you know you can convert your body weight to calories? If you wanted to lose 15 pounds, multiply it by 3500 calories to come up with 52,500 calories. Now that is a lot of calories. Let’s say you have a calorie deficit of 350 calories a day. You can use division to figure out how many days it takes to lose weight. By taking the 52,500 calories and dividing it by 350 calories, you get 150 days or five months. If that is too long, you can always increase the calorie deficit by eating less or exercising more. It takes a second to eat less and an hour to exercise more. You decide. But now you know. The cat is out of the bag.
The best thing about ratios is that you can convert anything to anything by dividing them. We can use rates to move back and forward with calories, time, and weight. So at any point, we can use one to figure out the rest. Now, we can determine how many calories we need to eat. Also, we can figure out how much time it takes to lose weight. Last, we can calculate how much weight we can lose. This knowledge gives us the power to plan and execute a weight loss journey with precision.
The first thing we need is a SMART goal. SMART stands for specific, measurable, attainable, relevant, and time-specific. A specific goal should involve two different units of measurement or more. Some units of measurements are time, weight, percents, and calories. The math helps you determine if the goal is attainable. Also, a relevant goal helps you reach your weight loss destination. Finally, all goals come to an end. Either you complete the goal, or you quit. So, what does a SMART goal look like? To lose 20 pounds in 70 days is a SMART goal.
Once you determine the goal, the next step is to identify two tasks or more. The task should involve eating or moving. Also, the task should help you reach the goal. The numbers say 20 pounds is equal to 70,000 calories (3,500 calories x 20 pounds). To lose 30 calories in 70 days, you need a 1000 calorie deficit a day (70,000 calories / 70 days). You could eat 1000 calories fewer than your metabolism to reach your goal. But, you could also use exercise to make up some of the calorie deficit. Thus, you could eat 700 fewer calories and do 300 calories more of exercise to reach the calorie deficit.
To eat fewer calories or exercise more, the quality of your food becomes critical. Some foods encourage you to eat less. They have a high satiety index. Other foods encourage you to eat more due to the chemicals in them. Protein is a food that keeps you full longer and builds muscle. Complex carbs like potatoes and green vegetables keep you full longer and heal your body. Add some healthy foods to your diet and eat a calorie deficit each day to reach your weight loss goal.
No weight loss goal is complete without two or more metrics to track your success. The scale is a metric everyone should use. While it is not precise, it does give you a general outlook on your health and fitness. Weigh yourself twice a week at the same time. Understand that your weight may fluctuate due to water or the digestion of foods. Some foods take longer to digest but still contribute to your weight. Other foods have sodium which causes your body to hold on to more water. You will need a more specific measurement to go along with the scale.
Use a measuring tape or belt to track your weight loss journey. Like the weight, the waistline is an excellent way of tracking your fitness. There is a relationship between your weight and waist. Smaller people have smaller waistlines. The waistline is a more accurate metric, but it takes longer to see results.
If one of your tasks involves exercise, you can use time, distance, or volume to track a weight loss goal. Exercise performance equates to weight loss. As your fitness improves, so will your health. There is a reason marathon runners are skinny, and the weightlifter is muscular. Your body will become what it does the most.
Finally, a weight loss journey is like a story. It has many twists and turns that numbers can help you see and prepare for. To lose weight requires deliberate actions. Numbers help you to calculate how to lose weight. Also, it shows you a realistic picture of the journey. You can use math to determine how long it takes to lose weight. How many calories you need to eat to lose weight. Create a realistic goal, adopt some task, and finally use two or three metrics to reach the goal. Weight loss is not magic but science. What better science to use than math to lose weight.