I’m going to empower you today with the “Secret to Weight Loss!" It is a secret that has the power to absolutely change your life, especially once you know how to apply it. And, it is a secret that is so obvious that for most people it remains hidden from view. However, once you learn this secret you will feel several different emotions. You will feel let down because it is not some exotic, magical formula that will melt away all your excess pounds although it has the power to do just that. You will feel a little silly that you hadn’t thought of it before now. You will feel frustrated that no one told you this especially if you spent good money on diet programs. And, you will feel guilty because it will remove your last remaining excuse for not being able to loose the weight.
The Secret to Weight Loss Revealed!
Let me warn you again about the emotions you are going to feel when I reveal this secret. The key to handling these emotions is to understand how to apply the secret to your own personal life. I will help you do that but you must continue to read the rest of the article. The secret to weight loss is found in the following formula:
Calories In vs. Calories Out = Weight Gain, Weight Loss or Weight Stays the Same
The formula is that simple and the secret to weight loss is in how to apply the formula. “Calories In" represents the calories you bring into your body through the foods you eat and the beverages you drink. “Calories Out" represents the calories your body burns up based on your metabolism and the activities you participate in. If the “Calories In" are greater than the “Calories Out" you will gain weight. If the “Calories In" are less than the “Calories Out" then you will loss weight. And, if the “Calories In" is equal to the “Calories Out" your weight will stay the same.
Application of the Secret to Weight Loss
You could go for extensive testing to determine your basal metabolism and how many calories your body burns up per day. You could have somebody analyze your food intake to determine the number of calories you are consuming on a daily basis. But there is an easier method to determine where you are at in the challenge of the scale. Just ask yourself this one question: “Has my weight stayed the same over the last four weeks?" Your answer will reveal what you need to do in relationship to weight loss.
If your weight has remained the same over the last four weeks, then your “Calories In" consumption equals your “Calories Out" expenditure. If your goal is to lose weight, then the application of this formula becomes extremely powerful because you have three methods for losing your weight.
We will discuss these methods in greater detail in just a minute. But first we need to address those who have seen there weight increase over the last 4 weeks. Let’s say you’ve seen a 2 pound weight gain over the last 4 weeks. There are 3500 calories in a pound of fat. By using the following formula you can calculate (on average) how many extra calories you are consuming on a daily basis over your caloric expenditure:
# of pounds gained times 3500 divided by 28 days equals extra calories per day
2 x 3500 divided by 28 = 250 calories per day
By using the above example with this formula, you are consuming 250 more calories each day than what you are burning up through your metabolism and activities. If you used Method 1 then you would need to decrease your caloric intake by 250 calories to stop the weight gain. If you used Method 2 then you would need to increase your activity level by 250 calories to stop the weight gain. Or, you could use a combination of Methods 1 & 2 to eliminate the extra 250 calories per day so that your weight remained stable.
Method 1 – Reduce Your Caloric Intake!
The easiest and fastest way to drive your weight loss program is through Method 1. Method 1 doesn’t have to be an extreme program of caloric reduction. Remember, you most likely didn’t gain all your weight rapidly but over a period of time. So, look to eliminate 50 to 100 calories at each of your meals. Here are some suggestions:
To help you in your search for ways to reduce your caloric intake just Google “calorie counting" and you will find a host of very good websites that will help you find alternative foods and options. Just remember if you try a new product that doesn’t meet your taste standards, than continue looking. Don’t give up and revert back to your old ways. Also, don’t cut a lot of calories out of your small meals especially breakfast and lunch. To do so will leave you low on energy and may set you up to overeat at your next meal.
Method 2 – Increase Your Caloric Expenditure!
Exercise is the primary way to increase your caloric expenditure but it will not have the same impact on weight management as Method 1. I know there are a lot of exercise people about to disagree with me but here are the hard cold facts. The average person who weighs 175 lbs. and works out at a moderate level for 30 minutes will expend about 250 calories. Remember that small size order of French Fries at 210 calories. It doesn’t take you 30 minutes to eat those French Fries. Exercise is important in weight management but it is more important to your general overall health. Find activities that will naturally add to your caloric expenditure like:
One of my favorite websites is www.my-calorie-counter.com which allows you to figure out your caloric expenditure by listing your activity, weight and time duration. Plus, they offer other free resources to help you in your weight management journey.
Method 3 – Do Both!
This is the real key to weight management because it works both sides of the equation to drive a more effective weight loss program and weight management lifestyle. It will have a positive impact on your general overall health and be a contributing factor in slowing down the aging process.
Now you know the “Secret to Weight Loss!" It’s not mysterious. It’s not complicated. It has no agenda. It doesn’t sell any type of product. But, it works all the time. Enjoy your new found power to take charge of your weight management lifestyle by harnessing the power of this equation to reshape yourself and your life.
Dan Hammer has a background in biology, chemistry and exercise physiology. He used to run one of the largest health club operations in the Chicagoland area and has been helping people with their wellness issues for more than 25 years. His website http://www.AgingNoMore.com provides current information on how to slow down the aging process. Dan’s other website http://www.SynergyEncodeProduct.com offers a free newsletter specifically designed to address the health issues of the African American community.