• Tiger Joo

Why The No. 3500 Should Be In Every Person's Brain

Updated: Nov 7, 2018

By far, most of my clients come to me because they want to lose weight. 🏋️‍ When trying to lose weight the most important thing to remember is to count your #calories. 🧐Counting calories is the most important factor to any of your fitness goals. In this blog I will give some simple tips and explanations on how to lose weight effectively by counting your calories.

First off, the biggest number we need to remember is 3500 #calories 🤩. I would say that probably almost every single client I train for the first time in all my years of personal training does not know what this number stands for. I will say it now. 3500 calories = 1 pound of fat. If you do the math, if someone wants to lose only 10 pounds of fat, that equals to 35,000 calories. It isn't rare to find some clients who come to me needing to lose 20+ pounds of fat. That means they will need to burn 70,000+ calories to get to their goal.

To get to your caloric deficit goal I encourage you to first know what your maintenance level is. How many calories a day do you need to maintain your weight? There is one very easy method which is to multiply your weight by 14 and 17. So if your weight is at 150 pounds, to maintain your current weight, that would be 150 x 14 = 2100 & 150 x 17 = 2550. You can test the accuracy of these two numbers by measuring your calories every day and see if your weight is staying current every morning. Yes. This is another important thing to do if you wish to maintain your fitness goal. Weigh yourself every morning after your wake up. 😬

Log everything you eat. Measure those calories. And when you wake up the next morning, weigh yourself. If your goal is to maintain weight, set yourself a certain limit. For instance if your goal is to maintain 150 pounds, as your weight fluctuates every day, you can limit your weight to stay at 148 - 152 pounds every day. However, since we are trying to lose weight at the moment, we need to see this number drop. If you're doing everything correctly, every week that goes by, your weight should go down by 1 - 2 pounds. Remember 1 pound of fat equals 3500 calories so this is no easy feat. If you lose 2 pounds a week that is dropping 7000 calories every week.

I want to lose 20 of these!!! 😬😬😬

Now, another important thing about calories and losing weight. As I mentioned, we can figure out our maintenance calories with simple math. And one other simple math for those of us who are trying to cut weight is to limit our calorie intake per day. For men and women it is always the same number for me. I tell all my male clients to limit their calorie goal from 1600 to 2000 calories a day. For women, 1200 to 1500 a day. If you set these numbers correctly, you are bound to lose weight!

I hope all this information helps! 👍👍👍👍


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