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The Fat Loss Formula

Tuesday, January 19th, 2010

You struggle with weight loss. It is a male war that does not end. It is like the friggin’ 100 years war. You keep talking about losing weight and yet it becomes more and more an unaccomplished feat. Really  irritating, believe me, I know.

Yet the black magic of weight loss is very simple in concept. It is only in practice that it becomes hell. In this article I am going to start a 5 article series about the basics of weight loss. In today’s article I am going to give you the basic formula that determines whether you are a winner or loser in this war. I must warn you – it is very simple!  There is nothing to misunderstand here. It is called the Fat Loss Formula. Here it is:

Fat Loss Formula = Energy In – Energy Out

The male machine operates on energy. “Energy In” is what we put into our bodies in the form of energy measured in calories, grown into food. “Energy Out” is the usage of energy in our bodies.  I am going to write much more about “Energy Out” in part 2  of this article series. I am concentrating on the “Energy In” in this article.

We need this food as a car needs gas. If you need to get somewhere, you need enough gas to get you there. The only difference between us and the car analogy, is that if you do not use the gas, it stays in the tank. With us guys, you store the unused “fuel” as fat. We store the excess fat in our gut usually. Notice that this is a natural function of the body to store fat for our benefit in the event you need this energy. There is nothing wrong with that.

On a daily basis, if you use more energy than you consume, then weight loss is on your side. If you consume more than you use, you will likely gain weight. To make it easy for you, I decided to figure out how many calories per day I usually eat. So here is a layout of my daily calorie intake. On weekdays, I normally do not drink alcohol, but I do on the weekend days. So I have created two separate intake schedules – one for the weekdays and one for the weekend.

Weekday Intake* (Food Calories = 1 kilo calorie)

Frank's Weekday Calorie Intake

Weekday MorningCalories
Coffee18
Half and Half120
Oatmeal225
Brown Sugar90
Total Morning453
Afternoon
Soup534
Saltines51
Apple72
Total Afternoon657
Evening
Ham and Cheese Sandwich410
Plate of Green Beans88
Milk258
Total Evening756
Total Day1,866 Calories


Weekend Intake

Frank's Weekend Calorie Intake

WeekendFoodCalories
Morning
Coffee9
Milk129
German Pancake635
Syrup94
Total Morning867
Afternoon
Nothing
Evening
Pizza630
Beer732
Total Evening1,362
Total Day2,229 Calories

So you can see that I am taking in about 1,865 calories during the week and about 2,230 calories on the weekend. If you want to get your weight under control, you will want to figure out your daily intake, as I have done. As you will find out in part 2 of this series, a guy like me, who has 50+ years and moderately active, I need about 2,200 to 2,400 calories per day. Take a look at my weekday and weekend formulas below. So since my fat formula result is negative, I am dialed into a activity-food program that slightly favors weight loss. Notice that if the result of this formula is positive that means weight gain.

Weekday Formula

Fat Loss Formula= 1,865 calories – 2,200 calories = – 135 Calories

Weekend Formula

Fat Loss Formula = 2,230 calories – Energy Out 2,200 calories = + 30 Calories


Notice that we are not talking about making any changes yet. You and I are only figuring out how much we eat every day. There is no reason to get upset over how much you eat. It is what it is. We are only talking facts so far.

In the next article in the series I am going to be talking about how many calories that you and I need in our typical everyday lives. This will give you the total picture of where you are at in your nutrition sources and uses.  Look for it in the next few days.

* – These  calorie numbers come from food product packages  and the  website of  Nutrient Value of Some Common Foods from Health Canada.

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