This is going to be the shortest chapter in the book. It is called ONE SIMPLE FORMULA, so a real long explanation would just be a lie right? Here it is.
[Calories In (CI)] – [Calories Burned (CB)]
Pounds Lost or Gained
Pounds Lost or Gained
=3500 (Calories per pound)
Your life is a zero sum game according to that formula. If you are happy with your present condition and want to maintain it, your goal is to make the CI and the CB equal. You want to use all the calories you put into your body.
If you want to lose weight, you need to make sure that you expend more calories every day than you eat. CB must always be greater than CI. This will result in a negative number and, when divided by 3500, indicates the number of pounds you have lost. 3500 calories roughly equals a pound of body weight.
You should make sure that the timing of the formula is a match. I presume you have figured this out but I will state it anyway. The Calories In and the Calories Burned must be over the same time period. It is not the number of calories you ate today and the number of calories you burned in a week. The easiest way to do this is to record your CI and CB daily and put it on your calendar. At the end of the week, subtract CB from CI and divide that by 3500. How many pounds should you have lost this week? Now look at the pure weight according to your scale? Is it close? Your weight does fluctuate daily based on sex, hormones, and water retention. Over a two week period, these numbers should begin to match. If they don’t, you need to reexamine what you are eating, how you are exercising and how you are estimating your numbers. And be honest.
Calculate these numbers daily.
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