The simple math of weight loss
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Belly diet
Belly talk
Drop 10 pounds in two months with simple math!
1- Multiply the pounds you want to lose by the number of calories in a pound of fat: 10 x 3,500 = 35,000
3500 (calories) x 10 (pounds) = 35,000
2- Divide the total by the days you'll diet: 35,000 / 60 = 583
35,000 (calories) / 60 (days) = 583
3- Calculate how many calories you need to burn through exercise + how many calories to cut out of your diet to create a deficit equal to your number from step 2.
For examples:
- 100 sit ups
- 200 treadmill
- 283 white rice and soda
Total: 583
So if you can do 100 sit ups a day and burn 200 on a treadmill and avoid eating rice and drinking soda every day for 60 days, you should be able to lose the 10lbs in 2 months.
Of course the activities you chose to do and the foods you decide to cut will be your personal choice but the math is simple. However, there are other factors that could make this process difficult. If the foods you are trying to cut to create the deficit are comfort foods you tend to reach out for as a stress response, then you need to create substitutes in case of a stressful day or you should try to cut the foods that you do not consume as a stress response
Also, commitment is key to make sure you do the right physical activity that will create the deficit you need. This also become harder what stress enters the equation. So having a set time scheduled for your physical activity is key and working out before your stressful work day starts would help tremendously. Also, having a drive and a challenge or even a bet is extra motivation that could help create the consistency you need so the goal is reached in the 60 days time frame.
This is one of my favorite TED Talks that really makes the weight loss math seem too simple and yes it is but also be aware that emotional ups and down could be the biggest road block you can encounter.