In one of last week's visits, I wrote about the importance of measuring things in order to change them, and used my flabby self as an example of how just getting on the scale every day can do wonders.
Several people contacted me and asked what I was actually doing (besides getting on the scale) to lose the weight. So following is a summary of everything I do to lose body fat safely and effectively. (Next visit, I'll show you how these same concepts apply to creating sales success.)
It's Not Rocket Science; It's Simple Math
If you want to lose body fat, do these six things:
- Weigh yourself every day. (See this post for the reasons.)
- Throw every diet book you own in the trash. Dieting is the wrong way to lose weight.
- Every day, eat a nice mix of vegetables and fruit -- the more brightly colored the better -- nuts, meats (unless you're a vegetarian) and carbs. Your body does not need dairy, but feel free to enjoy it if you like it. Just do your best to choose the healthy versions of everything you eat. Anyone past the age of 10 should be able to ascertain what "healthy versions" means. (Basically, if you think of potato chips as a vegetable, then you're in big trouble.)
- Stay as far away from processed sugar as you possibly can -- don't eat more than 24 grams of sugar in any 24-hour period -- because if you eat it your body will burn that instead of fat. (FYI: A single 12-ounce can of soda has more than 40 grams of sugar, and processed orange juice is almost as bad. (The process of homogenizing fresh juice converts good sugars to bad sugars.) So eat the orange, drink water and leave the homogenized products and garbage soda products on the grocery shelf.)
- Using the calculator I'll provide below, determine how many calories you are supposed to eat every day to sustain your current body weight. Then in an average week, eat that many calories per day. (Just short yourself six out of seven days if you want to splurge one day every week.)
- Use exercise to burn off extra calories. (Every time you burn off 3,500 calories that you did not eat, you will lose a pound of body fat.)
Healthy choices. Portion control. Eat the correct amount of decent food every day. And exercise to burn the flab away. Like I said above, it's not rocket science, it's simple math.
Calorie Calculator
First, I am not a fitness trainer. I am not a doctor. I am not a dietitian. I am not a trained or certified expert on this subject in any way, shape or form. I'm just a guy who has been there, done that, and researched along the way.
Second, while you must know the right amount of calories to eat, and eat roughly that amount per day, you do not have to count calories for the rest of your life. Just count them for a couple weeks -- until you have a good feel for the calories in the meals you eat most often. Then count by feel after that, using your morning weigh-in as the measure of how well you did.
Third, the calorie calculator I'm about to give you was developed during the 15 years I spent making every diet mistake in the book, then researching options to find the next diet I could try and fail. It was born out of the frustration of this repeated stupidity, which is why it works.
Fourth, I'm sure there are thousands of people who will tell you this won't work, then ask you to buy their book or sign up for their diet regimen. My suggestion is to save your money and try this first.
To make use of the calorie calculator, you must know the following:
- Your gender. (Sorry, Ladies, but pound for pound, guys get to eat more than you do.)
- Your height in inches. (I'd like to take this chance to apologize to the non-U.S. folks out there for making them convert their height to inches, so the calculator can convert it right back to centimeters.)
- Your weight in pounds. (Same apology applies for the pounds-to-kilograms requirement.)
- The number of working hours you spend a week sitting, standing and lifting.
It also helps to know how many minutes a week you spend running, walking, cycling or swimming, and at what pace you do each of those things. (But you can figure that out later.)
I set the links below to automatically open the PDF calculators in a separate tab or browser window, so you can read the instructions below as you enter your information into the form in the other window.
- After you open your version of the calculator, click on the "0" after "Height In Inches:" That is a form field into which you can type your height in inches. Type your height, then hit the <Tab> key.
- Type your weight in pounds, then hit the <Tab> key.
- Type your age, then hit the <Tab> key.
If you scroll down to the top section of Page 2, you'll see a number under Total Caloric Requirements (TCR). That is the number of calories you should ingest each day. For example, I am 71 inches tall. As of this morning, I weighed 188 pounds. And I am 46 years old. My TCR at this point is 2,019.
To Maintain Weight
One major secret to burning body fat is to always eat at least your daily TCR, because if you eat less than your TCR, you'll trigger a starvation reaction, and your body will start hoarding fat instead of burning it. To be absolutely certain to avoid this starvation trigger, include the calories you burn in a normal work week in your TCR calculation.
To do that, scroll to the bottom section of page 1, and enter the number of hours a week you are:
- Sitting. (Your cursor should be on this field.) Type your best guess, and hit <Tab>.
- Standing. Type your best guess, and hit <Tab>.
- Standing/Lifting. Type your best guess, and hit <Tab>.
- Heavy Lifting. Type your best guess, and hit <Tab>.
Be honest! But don't forget the weekend chores like mowing the lawn.
For example, my numbers are:
- Sitting -- 40
- Standing -- 10
- Standing/Lifting -- 10
- Heavy Lifting -- 0
That's an extra 384 calories I can eat every day -- for a daily TCR total of 2,403 -- to maintain my current weight.
To Lose Weight
To lose one pound of body fat, you must eat the right amount of calories (per the TCR number on your chart) then burn 3,500 calories you did not eat! You accomplish that with exercise.
On page 2 of the calculator is a chart showing various levels of running, walking, cycling and swimming. There is a Minutes Of Exercise (MOE) column into which you can type the number of minutes you exercise in each category per week. (Your cursor should be on the top row of this chart.) As you enter your minutes of exercise, it will calculate the approximate calories you'll burn doing that exercise. To ensure you burn at least one pound of body fat per week, do enough exercise to burn 3,500 calories.
My two favorites exercises are cycling and walking. My goal each week is the following:
- Walking 15 min./mile -- 4 hours or 240 minutes = 1,228 calories burned.
- Cycling 15 mph average speed -- 6 hours or 360 minutes = 5,219 calories burned.
Not that I'm ever exact, but in a one-week stretch, if I did eat my exact TCR of 2,403 calories per day, and exercised my exact amount of 4 hours walking and six hours biking during that week, I would burn 6,447 calories. Divide that by 3,500, and you'll see that I'll lose 1.84 pounds of body fat in seven days if I'm perfect. (Which, of course, I never am.)
Adjustments
If you follow the guidelines but don't lose weight, adjust your calories down or your exercise up. Just be sure never to go below the TCR number that is a result of the calculation from your height, weight and age (minus work-related stuff). And remember to eat healthy foods -- the fewer processed foods you eat, the better you'll be.
Ultimate Bottom Line: Losing body fat is not as difficult as all the experts would have you believe. It's simple math and common sense. And anyone who tells you something different, then asks you for your money, should be told to take a hike.
I'll apply this measurement analogy to sales in our next visit. Until then, here's to the wind in your hair, healthy food in your belly and good news on the bathroom scale!