Want to lose 10 pounds within two months? All you have to do is the math!!
My simple 5 step program is flawless I tell ya, FLAWLESS!
Multiply the number of pounds you want to lose by the number of calories in a pound of fat.
3500 calories in a pound of fat
So, if you want to lose 10 pounds, it comes out to 35,000 calories.
- Divide this total by the days you will be on the diet. This will give the deficit you need to create in your diet. In our 2 month program example, we will do:
Deficit = 35,000 Ã· 60 = 583.
- Calculate your Basal Metabolic Rate using the formula below:
BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.
wt = weight.
ht = height.
For example, my BMR is equal to 1730.
- Calculate your total daily energy expenditure (TDEE) by multiplying your BMR by your activity multiplier from the chart below:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise & physical job or 2X day training, e.g. marathon)
So, TDEE = BMR x (number from above).
For me, TDEE = 1730 x 1.375 = 2378.
- Then use the formula:
Allowed Calories Per Day = TDEE – Deficit
Now, over the 2 month period, simple consume only the allowed number of calories.
For me, Allowed Calories Per Day = 2378 – 583 = 1795. Thus, for me to lose 10lbs over the course of 2 months, I would need to consume roughly 1800 calories per day (and NO MORE). I tried it out and it worked for me (the math does not lie!!).
Remember to eat low calories foods whenever you can. Substitute light beer for regular beer, if you HAVE to drink beer. Eat “sugar free” jello, as its only 5 calories per cup. Celery is practically 0 calories. If you have to drink soft drinks, choose diet, as it’s only 2-3 calories per can. Take just milk in your coffee, no sugar (or drink it black as it’s then essentially 0 calories). Drink lots of water, LOTS. You don’t have to lay off the fast food, so if you’re eating out, try to look at the number of calories in some of the meals and compare. Choose the lowest. You can go to burger king and eat an entire fast food UNHEALTHY meal for a total cost of 500 calories in your diet. That’s pretty good, because then you’ll still have 1000+ calories to consume for the day. (Though, I don’t recommend eating fast food all the time arrg).