Whether you’re looking to lose a couple of pounds or lose many pounds. There is only ONE thing that will achieve that goal, and that is a calorie deficit.
This is the ONE and the ONLY reason why you are not seeing the results you want to see when losing weight, burning fat, or whatever other term you are using to see the number on the scale drop.
I’m not going to bore you with the details of how I went from 143.7 lbs to 126 lbs and counting, currently sitting at around 12% body fat. What you probably care about most is how YOU can actually take what you’re reading in this article and apply it to your life. With an ounce of effort and consistency. You’ll be at your desired weight in no time. Information is now no longer the problem after reading this article.
Here are the tools to achieve your dream weight. Now is your time to execute. If you still struggle to lose weight after this, it’s because of inaction.
Well, here is EVERYTHING you need to know: Apply this formula to yourself right NOW.
(By the way… There are many formulas, this is just the one that I use. I also find it to be very simple)
15 x (BODYWEIGHT IN POUNDS) = ????
This number IS the estimated number of calories you need to maintain your current bodyweight IF you are moderately active.
Moderately active means 30 minutes of physical activity in the form of (walking at a brisk pace, climbing stairs, or even active gardening)
*** My preferred method is Walking at a brisk pace***
This is what is called “Maintenance Calories”
Take that number and subtract 400.
So the formula is now: 15 x (BODYWEIGHT IN POUNDS) – 400 = ??????
This number represents what is called a “CALORIE DEFICIT”.
Q: So Devin. What does this mean exactly?
A: This means that whatever number you got is the number of calories that you should eat every day to lose weight. Don’t expect to lose weight overnight.
Q: How do I know how many calories I am eating in a day?
A: You ACTUALLY have to do a little bit of work and write it down. Unless you have a super memory where you know everything you ate, and the caloric content of it AND can do the mental math.
1. Buy a food scale (I’d buy a regular scale as well to track your weight loss journey)
2. Weigh your food
3. Write down on your phone or where ever you’d like to write down the number of calories that you’ve eaten and where you are at for the day.
4. When you’ve eaten your calories. DON’T GO OVER
Q: But Devin, That’s soo hard! How can I stay motivated?
A: I’m sorry, This is not a magic pill. As for motivation. You just do it, make it apart of your daily routine and soon it will become second nature
Q: Devin, how much walking is 30 minutes a day at a brisk pace?
A: I do about an hour a day which is roughly 10,000 Steps or 4.5 to 5 miles (doing 10,000 steps is what I recommend and what has worked for me so far). I’m sure you can download some app to track it or maybe your phone has something built into it that allows you to track it.
Q: Devin, Why are you only reducing calories by 400 instead of 500 or even more? Would you lose weight faster?
A: Yes. The more you reduce your caloric intake, the more weight you will lose. However, this is a slippery slope. The reason being in my experience is that when I’ve tried to reduce my calories by over 400 ( Estimated) then I tend to get ravenous at the end of the night and end up overeating. However, when I do a 400 calorie deficit, it’s enough to lose weight sustainably, while not being too hungry, and tempting myself to overeat.
Q. How much weight can I expect to lose like this?
A: Anywhere from 0.8 lbs to 2 lbs