If you’re new to fitness and eating healthy calorie counting may seem daunting. Many people will try to avoid it because they don’t take the time to understand it and why it’s important. A big misconception a lot of people have is “I can eat whatever I want as long as I go to the gym afterwards.” Right? Wrong? Unless you know how many calories you’ve consumed how will you know what you’re supposed to be burning?

There are 3,500 calories in one single pound of fat. Let’s put that into perspective for you. One Big Mac from McDonald’s is 563 calories alone, add fries and a Coke and you’ve hit 1,120 calories in a single meal. If you want to burn off just that one meal you’d have to walk over 9 miles; that would take you about 6 hours. 6 hours! Is the Mac sauce really worth it? If you’re like me and don’t have the time to just stroll for 6 hours that meal will most likely be converted into fat thus adding to your problem.

If you’re wondering “Well, how am I supposed to know how many calories I should be eating?” you’re in luck. Grab a pencil, we’re going to do some math. To find your daily caloric intake you take your current weight and multiply it by 11. Let’s say you weigh 150 lbs.
150 ×11 = 1,650 calories to maintain your current weight
If you want to lose ½ pound a week you would subtract 250 calories from your total, which would bring you to 1,400 calories per day.
If you want to lose 1 pound a week you subtract 500 calories from your total, which brings you to 1,150 calories per day.
Swapping a few things out per day can help you stop consuming empty calories and drop the extra weight. Cutting out your daily Caramel Macchiato with extra caramel and whip and substituting for a Tru Supps™ Guilt Free Vanilla Iced Coffee will help you cut those extra calories, supplement your protein needs and give your body what it needs to get you through the day.

If you’re short on time (who wants to spent 6 hours walking?) and want to get the best fat burning results you definitely need to hit the gym. And I don’t mean a leisurely stroll on the treadmill, you’re going to need to do some strength resistance training. You can burn twice as many calories in half the time if you do some type of strength/resistance training instead of just doing cardio. Using an accountability app like MyFitnessPal can help you keep on track with your daily caloric intake and calories burned. If you’re looking for a pre-made fitness regime try Spokesperson Massy Arias’ 30 Day Fat Loss Challenge kicking off October 15, 2015. The challenge will help you jumpstart your fitness goals to shed that unwanted body fat while building lean muscle.

Keeping track of your calories is the best way to track your goals and progress. If you keep a food journal and write down everything you eat and the calories you’ll begin to notice unnecessary things you can cut out and determine whether or not that cake is really worth the calories. Most of the time it’s not.

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