Weight Loss 411



  • a unit of energy

I tend to prefer most things in layman’s terms. Hopefully, this short overview will help breakdown the skinny on fat loss.

Fat is stored as energy. A person looking to burn fat must increase their energy output. – i.e. exercise, to burn off the excess calories they’ve taken in.

Unfortunately, lounging on the sofa scrolling through foodporn doesn’t count as burning calories. I wish it did. According to The American Council on Exercise  one (1) pound of fat eaquals 3,500 calories.

Burn baby, burn


Our Basal Metabolic Rate, or BMR is the amount of energy, (calories) required just to function at rest, day to day.

“The only way to get the fat off is to eat less and exercise more” – Jack Lalanne

Studies continue to show healthy, realistic weightloss to be a pound to a pound and a half a week. Depending on a persons daily activity, this can be achieved  succesfully with the right exercise routines.

To get started on counting calories, first become familiar with two (2) things:

  • Maintenance
  • Weight Loss

To find what your current maintenance level would be, multiply your current weight x 12. For example, a 185lb person x 12 would have a calorie maintenance level of 2,220 per day. This is your base to work from.

You then can subtract your daily count for losing weight, or add calories to gain mass, i.e. size. However, right now we’re not discussing “bulking”. (More on that later)

Getting in the habit of reading labels helped me get a solid understanding of figuring out my own daily intake.


Granted, these labels are typically based on a 2,000 calorie a day diet, however it is a base in which to work from.

Weight loss take effort and discipline. In layman’s terms – it takes work. Once you get in the habit though, it’s like riding a bicycle. You don’t think twice about how to do that.

Now, time to start counting.






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