We’ve all tried the lose-weight-fast and get-in-shape-now schemes.
But more often than not, the solutions don’t last, or they don’t work at all.
Don’t give up though.
I’ve found a simple calorie counting trick that can make you lose 5lbs in as little as a month—and keep it off.
All it takes is a little math and some portion control.
Everyone has heard an earful about calorie counting, calorie intake, and calorie burning. Different fitness empires and scientists will tell you different things about how to regulate calorie input and output.
The issue is, all the diets are just too extreme to maintain. They have you cutting calories until you’re lightheaded or eating nothing but rabbit food—you just can’t live like that forever.
And then there are the workout plans that have you too sore to walk the next day, every day, and take up an hour of your limited free time each day.
With arduous plans like this, it’s easy—expected even—to quit as soon as you reach your goal.
But then you go right back to your old lifestyle and undo all your hard work in a matter of months.
If you’re tired of going back to square one, I have the key to long term health: sustainability.
You need a system that doesn’t interrupt your lifestyle or make it more difficult, but that still shifts your habits to help you reach your goal.
Sounds too good to be true, right?
Turns out it’s not, and it may not even require a change in your physical activity, or cutting out dessert from dinner!
Let me break it down.
Everyone has a specific calorie intake requirement to function each day. It’s called your Basal Metabolic Rate, or BMR for short.
You can think of this as the number of calories you need simply to exist. You can lay in bed and do nothing, but you still need calories to fuel brain functions, breathing, and other things like that.
Anything you eat beyond your BMR fuels your activity throughout the day. There’s even a system for finding out how many calories you need in addition to your BMR in order to maintain your current weight and fitness level.
If you lead a sedentary lifestyle, your activity rating is a 1.2.
If you are lightly active, working out at a moderate pace (light jogging, playing a sport on the weekends) 1 to 3 days a week, your score is 1.375. If you work out in some capacity 3 to 5 times a week, your score is a 1.55, and if you are a fitness nut you get a 1.725 score.
To find out how many calories you need each day to maintain your current weight with your current lifestyle, all you have to do is multiply your BMR by your activity rating.
If you are a woman, your BMR is likely around 1,500 calories, and for men it’s around 2,000. This can vary based on age, height, and weight, but you can find your personal BMR by simply googling “BMR calculator.”
So if your BMR is 1,500 and you are lightly active (1.375), your calorie intake should be 2062.5 calories a day.
Now, let’s say you want to lose 5 pounds this month.
You have two options. You can either increase your activity level or decrease your calorie intake.
If you want to lose 5lbs, that’s 17,500 calories, which equates to 560 calories a day that you need to eliminate.
This might sound like a big number, but something as simple as going for a 30 minute walk can burn 150 calories. So, if you maintain your current calorie intake, you just need to be a little more active.
Just by jogging for 30 minutes, you can get rid of 300 calories. That’s over half your daily requirement!
The other option is to cut down on calorie intake. If you eat 560 calories less each day, that weight will fall off of you in no time—no extra sweating required.
And here’s the best part: the easiest way to cut down on calorie intake actually isn’t by cutting out your favorite indulgences.
People who cut out their favorite snacks and desserts for the sake of being healthy are 44% more likely to cave on their diets.
So instead of saying no to the incredible fudge brownie offered at dinner, say yes and only eat half.
A huge tip to cut down the amount you are eating is by eating slower.
Studies show that it takes the stomach about 10 minutes to register that you are eating from the time you start a meal. That means if you are a fast eater, you could surpass what your body needs to feel full without even realizing it.
But, if you take your time with a meal, your body will feel full with less food in your system. You can cut out 200-300 calories a day just by practicing this!
If you’re worried about calorie counting on your own, don’t worry. There are apps and websites that can count calories for you. You just plug in what your target calorie intake is and what you eat for each meal, and it calculates the rest for you!
If you’re tired of fighting for fitness, this is the perfect solution.
You can keep your lifestyle, reach your ideal weight, and reap all the health benefits that come along with being in shape!