Calories 101

So energy in = energy out. When we keep that in balance we don’t gain weight. But we don’t lose weight either! And you are here because you are interested in losing.



Now we need to do a little math. Not as scary as it sounds!


Remember that yesterday we saw that one pound of weight gain – or body fat – equals 3500 calories. So logically, if you burn an extra 500 calories a day AND cut an extra 500 calories from you diet each day, you should be able to lose about 2 pounds per week. And after analyzing how many calories are in your usual diet, you may find that that is pretty achievable. You will probably find that it is actually easier to change your diet than it is to burn more calories through exercise.


Here’s a way to apply our “math lesson” to our daily lives:


A typical cheeseburger has about 590 calories. That’s almost 200 more calories than we need for lunch. To burn those extra 200 calories, you would have to bike or walk briskly for 30 minutes on a flat surface. And that is just to maintain your weight. So it’s much easier to know how many calories are in the foods you choose from, and choose healthy, low-calorie options.

How many calories do you need each day?


Well, just by breathing and keeping our basic body functions going (metabolism), most of us burn about 1300 calories. So I never recommend a diet that takes in less than that unless you are being followed by a physician who is directing your weight loss. For most people, 1400-1600 calories a day will produce a calorie-deficit yet let you eat a wide variety of nutritious food divided into three meals and two snacks. Add to that your “calorie burn” from daily walking, and you should be on your way to a healthy weight loss plan that you can sustain over time. And that’s what Lighten Up is all about. Living lighter, healthier long term….not just for a short-term gimmick or fad.