Burn more calories than you consume!

That’s it! It is as simple as that. Why we try to make it so hard is beyond me. I understand that in some circumstances there are medical reasons why people can’t lose weight but these people are in the minority. If the majority of people would apply this simple formula, their lives would change. Not could. Not should. Would.

Here’s a little science and math lesson for you.

1lb = 3,500 calories.

Want to lose 2lbs per week?

Eat 7,000 calories less per week.

“I can’t do that! I can’t eat 7,000 less calories a week. You’re crazy!”

That I may be. But, check this out.

Do you drink regular soda?

If so on average it has 110 calories per serving. So for a 20oz bottle that’s 110 x 2.5 = 275 calories per bottle.

How many sodas do you have a week?

One a day maybe? So that’s 1,925 calories.

7 x 275 = 1,925 (this is only if you have 1 a day. I used to have one to two 1-liters a day. That’s 1,700 calories!)

So you drink something with no calories every day instead of regular soda. Right there is almost 1/2 a pound, just by cutting out sugary soda.

7,000 – 1,925 = 5,075

Drink Starbucks?

What do you have? I’m a mocha man myself. So let’s go with that.

A normal grande mocha (2% milk with whip cream) is 330 calories. If you’re like me you have one about once a day on the weekdays. That’s 1,650 calories.

330 x 5 = 1,650

"You can’t possibly be asking me to give up my Starbucks!?!?!?”

Not at all. I need my coffee as much as the next person. But, what if you made it a non-fat, no-whip mocha?

Making it a non-fat, no-whip mocha takes it down to 220 calories. 1,100 calories per week would be cut out. I also love Caramel Macchiatos, they have 190 calories if you use non-fat milk. If you go “Skinny” (meaning non-fat milk and sugar-free syrup, such as Cinnamon Dolce, caramel, hazelnut, or vanilla) you can cut out an additional 90 calories.

Now we’re down 3,975 calories a week! There’s one pound! And we’ve only just touched drinks!

5,075 – 1,100 = 3,975

Maybe you don’t drink Starbucks. Maybe you don’t drink regular soda. But that’s not the point. The point is if you look at what you eat and drink on a daily basis I guarantee that you can find at least 7,000 calories to cut out a week.

Also, the above example is just dealing with eating. If you can cut out those calories per week and get yourself exercising on a normal basis, the weight will come off.

But it’s up to you! You have to make the commitment. You have to make the change.

So what small food or drink item can you give up (or substitute for) that will cut down on your calories this week?

Disclosure of Material Connection: Some of the links in the post above are “affiliate links.” This means if you click on the link and purchase the item, I will receive an affiliate commission. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”