Did you know that losing weight could be as easy as fifth-grade math?
Complicated diet schemes may not be necessary once you learn the basics of “calorie math.”
How Many Calories Does Your Body Need?
A calorie is a unit of energy. Each of us needs a different number of daily calories depending on our physical build, rate of metabolism and activity level.
Calorie Math Is Simple
A person who consumes more calories than they use will store those extra calories (= weight gain). A person who consumes the same number of calories as they burn will maintain their weight, and a person who takes in fewer calories than their body uses will lose weight over time.
Putting ‘Calorie Math’ to Use
Fact No. 1: One pound of weight equals about 3,500 calories.
Doing the math, a person who eats 500 calories less per day can lose about one pound every seven days. By eating 250 calories less per day, one could lose about a pound about every two weeks — or about 26 pounds in a year!
Fact No. 2: Running a mile burns about 100 calories.
A person who keeps their calorie intake stable but wants to “run off” a pound a week would have to run 35 miles per week, or 5 miles a day. That is ambitious for even an avid runner.
Create Your Own Formula
Using these formulas, it is easy to create a personalized weight-loss plan that includes diet modification and exercise. Small, sustainable changes can add up to big results over time. There are many apps that can help you track calorie intake as well as calorie burn for specific exercises.
After some thought, it becomes clear that “not eating it in the first place” is probably easier than trying to “run it off later.” Cutting out calories is a much more effective weight control method than just exercise alone.
Combining calorie reduction with modest exercise is generally the healthiest approach for most people.
The Dr. Dan Plan
Get to know yourself better. Visit a dietician or use a web-based calculator to determine your Body Mass Index (BMI) and your daily nutritional needs.
Start paying more attention to what and how much you are eating on a daily basis.
Next, think about what small changes you can make in your daily eating habits.
If you wish to lose weight, make plans to eliminate about 250 calories a day from your diet. Plan on eating three meals and two protein-rich snacks throughout the day.
Cutting out 250 calories may be as easy as not drinking a 100-calorie can of soda as well as leaving a few bites of food on your plate at each meal.
Start adding some light, sustainable exercise into your daily routine for motivation and heart health. It is always a great idea to discuss the appropriateness of your exercise routine with your doctor.
The key to lasting nutritional success is to make small changes that you can maintain. Find a friend to walk with, join a running group or consider a fitness gym.
After being sedentary for too long, one of my colleagues recently treated me to a one-month membership at Killer B Fitness. I’ll tell you what, it turns out that it was just what the doctor ordered.
After six months, it is reasonable to see a 10- to 15-pound weight loss, which may motivate you to exercise a little more, eat a little healthier and treat yourself to some new clothes.
Summing It Up
Healthy weight loss and maintenance can be achieved through a balance of smart eating, regular exercise and basic arithmetic.
In my experience, the best nutritional plans include common sense and moderation. Fad diets or dramatic changes are generally not sustainable. Skipping meals often leads to overeating later in the day.
Managing your weight doesn’t mean that you have to deprive yourself. Using Dr. Dan’s calorie math, you can make small changes and see big results.
— Dr. Dan Brennan is a board-certified pediatrician at Sansum Clinic who forgot how good a rush of endorphins feels after a workout. Dr. Dan can be reached at 805.563.6211, or visit www.sbpediatrics.com. The opinions expressed are his own.
