The Magic Weight Loss Number - 3500!
3500 – The Magic Number to Lose Weight
3500 is the magic number when it comes to weight loss. One pound of body fat equates 3500 calories. So, if a person wanted to lose 1 pound, they’d have to obtain 3500 calorie deficient. This deficiency is obtained through burning calories (exercise) and through consuming-less calories per day. So, if you want to lose 1 pound in one week, you’d have to have a 3500 calorie deficient for that week. If you wanted to achieve this weight loss simply through exercise, you’d have to burn 500 calories per day (7 days) through exercise (3500 calories burned/7 days per week = 500 calories burned per day).For the average person, working out 7 days per week would be quite challenging.
Splitting the 3500
The more realistic and ideal method of losing weight is a balance between diet and exercise. When first starting a weight loss plan, you can split the 3500 calories in half, burning 1750 calories through exercise and the other 1750 through eating less calories per week than you are currently eating. Let’s take a look at an example, which will provide some clarity.
Example – “Average Mike”
According to the National Health Statistics report published in 2008, the average 30-year old male weighs about 189 pounds is 5’8” (70 inches tall). Let’s call this guy “Average Mike”. Let’s say Average Mike stopped going to the gym, stopped working out and started eating really unhealthy. Let’ say that by age 35, Mike was now up to 235lbs.
BMI Chart
According to his BMI chart, a worldwide health indication standard, using height and weight, Mike’s BMI is 35.7, which be considered obese.
Mike must keep in mind that BMI is only part of health status analysis. Individuals who have more muscle mass tend to have a higher BMI. Along with BMI, there’s hip-to-waist ratio, waist line measurements, cholesterol, blood pressure and much more. Mike has a 40 inch waist, is nearly out of breath all the time, has high cholesterol, is borderline diabetic and decided it was time for a change. He spoke with his doctor and determined that he wants to lose 35 pounds, which will get him down to 195. He also wants to lose 6 inches around his waist.
BMR – Finding how many calories you burn naturally each day
Before Mike steps one foot in the gym, or before he goes out and buys tons of weight loss supplements, he needs to know some vital information. He needs to know how many calories he should be consuming to both maintain his weight and to lose weight/fat. Using the Basil Metabolic Rate (BMR) Calculator, which determines the number of calories burned by a person naturally, each day, without exercise, Mike burns 2155 calories each day. Now, with that number, Mike needs to know how many calories he needs to live, maintain his weight and to lose weight.
Harris Benedict Formula – Find how many calories you need to maintain or lose weight
Taking his BMR of 2155, he then used the Harris Benedict Formula to calculate his daily caloric needs. Because he participates in little-to-no exercise, he multiples his BMR x 1.2, which equals 2586 calories (2586 = 2155 x 1.2). This the number calories that Mike needs to consume to maintain his weight. He has been consuming much more than this each day, which is why he gained many pounds over the last few years. Now, Mike can put all of his calculations together to come up with a realistic plan to lose his 35lbs.
To lose weight, one pound per week, Mike needs to have a caloric deficit of 500 calories per day (3500 calories per week). To start, Mike is going to exercise and burn 250 calories each day and eat 250 calories less each day. If he does this consistently, 7 days per week, he will loss 1 pound per week. But, what if he is not able to work out or has a “bad diet” day? Mike has a chart that shows him different options for him achieving his 1 pounds loss per week goal.
Calories In-Out Chart
| Option | Calories Burned Per Day via Exercise | Caloric Deficient via Food per Day | Total Combined Caloric Deficient per Day | Total Calories Available for Food Consumption per Day | Total Net Calories (after exercise and caloric deficient) per Day |
| Option A – Exercise 7 days/week | 250 | 250 | 500 | 2336 (2586-250) | 2086 (2586-500) |
| Option B – Exercise 5 x per week | 350 | 250 | 600 on exercise days, 250 on non-exercise days | 2336 (2586-250) | 2086 (2586-500) |
| Option C – 4 x per week | 437 | 250 | 500 | 2336 (2586-250) | 2086 (2586-500) |
Along with his overall weight loss plan, Mike created a daily meal plan. Here is a sample 2300 calorie meal plan for Mike. Notice that the foods he is consuming is nearly all high quality, low fat, low sodium meals. He has a good balance of proteins, carb's, and healthy fats.
Sample 2300 Calorie Meal Plan
| Breakfast (500 calories) | Mid-morning Snack (250 calories) | Lunch (650 calories) | Mid-Afternoon Snack (350 calories) | Dinner (550 Calories) |
| 1 cup of dry oatmeal cooked with 1 cup of skim milk. Sweeten with 2 tsp. of honey and add 1 oz. of chopped almonds. The oatmeal provides whole grains, the milk offers calcium and the almonds contain heart-healthy unsaturated fats and multiple nutrients. | 1 cup of chopped apple for a serving of fruit and fiber, with 1 cup of low-fat cottage cheese for more calcium | homemade turkey burger made with 4 oz. of lean ground turkey, a slice of low-fat Swiss cheese and fresh tomatoes on a whole-grain bun. Have 16 baby carrots and 2 tbsp. of hummus on the side | one-fifth of an avocado on a whole-grain tortilla and top with 2 oz. of roast chicken and 2 tbsp. of salsa | 3.5 oz. of grilled shrimp over 2 cups cooked whole-wheat pasta with diced tomatoes and 1 oz. of feta cheese. Enjoy a cup of blueberries for dessert to fit in one more serving of antioxidant-rich fruit |
Calculating Exercise Calories
Mike’s exercises will be cardio-based in the beginning of his weight loss efforts. he will not do any major weight lifting quite yet. He will initially start out walking, either outside or on a treadmill, for 30 min’s. According to the WebMD Exercise Calculator, Mike will burn 267 if he walks at a rate of 4 mph for 30 min’s. Mike will use this website to find other exercises, such as swimming, biking, playing basketball, dancing, that will help him find the right duration/intensity that he needs to help him burn calories for weight loss.
Work that Plan!
Average Mike has a solid/accurate exercise plan. Now there's only one thing left for him to do; Work the Plan! With this plan, Mike will lose those 35lbs in about 30 weeks. If that’s too slow of a weight loss method, Mike can double his workout calories burned (500 calorie per workout) and lose 2 pounds per week. This would help him reach his goal within a little over 2 months.
Sounds like a lot of numbers. In the beginning, it is important to have a very accurate plan. Once you begin to work your plan, you’ll get first-hand experience with diet and exercise and see results. After weeks/month of this, you’ll be able to work this plan without calculating. You’ll be able to “feel your way through”, make adjustments in your weight loss efforts because you’ll be that much more familiar with your own body and what it needs.
I WAS Average Mike!
So, how do I know that all of this stuff work? I am “Average Mike”!In August 2010, I weighed close to 232lbs.
From September 2010 to December 2011, by performing cardio (walking and running) and changing my diet, I lost over 35lbs. I used a free calorie tracking app called Loseit! to track my food and exercise. Since that time, I have spent tons of hours at the gym, scuplting my body, ran in 5k's (3.1 miles) , 10k's (6.2 miles) races and even a 1/2 Marathon (13.1 miles). I have helped many others achieve their weight loss goals.
Stick with it!
Counting calories works, and although it takes a lot time and effort, it is well worth it. With some great planning, you can reach your 3500 calories and more. You can easily drop 1-2 pounds safely each week, and keep it off for a long time. Nearly two years later, I have maintained my weight loss, and even added on a few pounds of muscle. My body transformation story is currently the most popular, most commented story on Muscle and Strength. If I can do it, so can you. Stay encouraged, stick with it, keep things as simple as possible and you’ll see the results you been longing for.
Regards,
-Michael Lee
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