Thursday, August 29, 2013

Lose it with Me!

I am on a mission!!  Join me!  People are 3x's more successful in losing weight when they have friends joining them!  Lets be accountability partners!

1.  Sign up on
2.  Friend request me, and I'll add you back as my friend.  
3.  I'll make daily entries for fitness and health.  I would love to have feedback in the "comments"!  Having feedback on fitness and food helps everyone!  So post healthy living ideas! 

I got this formula from Dr. Oz that I would like to share with you.  It will help you figure out how many calories you are currently consuming, to how many you will need to eliminate from your daily intake to meet your goal.

#1.  Take your current weight and times it by 12.  This figure is your daily caloric intake.  If you ate this amount of calories every day, you will maintain your current weight.  If you eat more, you will gain and if you eat less, you will lose weight.

#2.  Decide how many calories you want to consume, example 1200 daily calories.  (Fitness Pal will give you a total also, you can use that or create your own.)

#3.  Take your original daily caloric intake and subtract your new daily calorie goal (#1-#2).  This figure will be how many calories you are reducing each day from your regular eating habits.  KEY NOTE:  It takes 3500 calories to lose 1 pound of fat.  

#4.  Now take that final figure from #3 x 7.  This will calculate how many total reduced calories per week from your regular food consumption.

#5.  Take this figure from #4 divide by 3500.  This will show you how many pounds per week you will lose based on the total number of reduced calories.

#6.  By taking the figure from #5 x 4 (weeks) it will calculate your total pounds lost for the average month.

#7.  You can take it a step further and calculate how long it will take you to achieve your results.  Take the total number of pounds that is your goal to lose and divide it by the figure from #6 and it will tell you how long it will take you to meet your weight loss goal!!!

                  EXAMPLE:  Current weight 165 / Goal weight 140 / (GOAL IS TO LOSE 25 lbs)

                          Current weight:  165
                                                   165 x 12 = 1980 total calories per day to maintain weight
                                                   1200  daily caloric goal
                                                   1980 - 1200 = 780 reduced daily calories
                                                   780 x 7 = 5460 total calories that I will reduce each week
                                                   5460 divided by 3500 = 1.56 lbs per week lost
                                                   1.56 x 4 = 6.24 lost per month
                                                   25 (goal lbs) divided 6.24 = 4 months it will take to reach your goal.

NOTE:  Clearly you can play around with what is a healthy daily caloric intake for yourself.  The above example is just that, an example.  If you have any questions, or want me to help you figure it out, let me know.  :)

My Fitness Pal is so awesome!  It tracks your daily food, exercise, water, weight, weight loss and I'm sure so much more!  I'm learning it daily too, so if you're real familiar with it, please share!!!

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