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Weight Loss Basics

3
Sep

Weight Loss Basics

Happy Friday Tribe!

Things are moving along quickly.  We took possession of the building on Wednesday!  **YAY**  We’ve already moved a bunch of equipment on-site and are currently working on the floors.  We’ll start doing on-site consultations next week.  I’ll keep you posted.

This week I wanted to touch on the basics of weight loss.  Sometimes with all of the marketing and fad programs we forget the real basics of what it takes to lose weight. 

In short, it takes a caloric deficit to lose weight.  If you burn more calories than you consume, you will lose weight.  If you consume more calories than you burn, you’ll gain weight.  (Same goes with muscle) 

To simplify this even more, you need to burn 3,500 calories to lose one pound. 

I recommend a mixture of “light” calorie restriction, HIIT (High Intensity Interval Training), some weight training and the ever important step count.  Do these four things in moderation and you’ll be amazed with your results.


When meeting new clients that are looking to lose inches, I will recommend a goal of losing between 0.5-2 lbs per week.  More than that and most likely your changes aren’t sustainable and you’ll revert to old habits.  


So if you’re looking to lose one pound per week you’ll need to have deficit of 500 calories per day.  Figure out a few foods you can easily substitute, work out 3-4 times and get your daily step count in.  Boom—you’re there.  Once you reach your goal, you can gradually add back in calories to create a maintenance level.

Need help starting?  Don’t know how many calories you burn per day?  (Guess what, it’s probably not 2000)  I’m here to help!  Contact me at [email protected], or you can visit my website at www.fitgirlfit.com