One of the most frequently asked questions from anyone who’s attempted to lose weight at some point in their life. The intent of the question is usually posed as a means of trying to figure out the most efficient way to lose weight. The best approach in answering this question is not from figuring out the number of calories you need to burn to lose weight, but rather how many calories are you eating on a day to day that may lead you to not lose weight.
Nutrition is at the forefront of establishing a healthy lifestyle and it’s often overlooked. We fixate too much on what the best exercises should be or how often we should be exercising to see results. That element of curiosity is equally important, but if nutrition is undermined, then the goal of losing weight will not happen.
From one man’s point of view, my firm belief to everyday people or avid fitness enthusiast on the matter is to approach the conversation from a different lens. With daily obligations, busy schedules, kids, and just overall life stressors, trying to figure out how many calories you need to burn to lose weight quite frankly doesn’t matter. The conversation should be geared to the person’s lifestyle and long-term sustainability for that individual to reach their goal, losing weight being one of them. I don’t think it makes much sense to add an additional layer of friction to a person who is already overwhelmed with everything else.
I mean think about it. Imagine you and I discussing your goal to lose weight and talking about ways to approach that practically, sustainably and efficiently and in the midst of our conversation, I throw in there that:
By the way Sally, we also need to figure out how many calories you need to burn every-day to lose weight. Don’t worry I’ll help you with that. It’s very simple.
Let me preface by saying this:
- If a coach ever mentions something like that. Leave immediately and find a new coach. Seriously.
- It’s not easy and it’s practically impossible to figure out the exact number of calories you need to burn to lose weight. That technology does not exist, so if you’re thinking about your fit-bit or apple watch tracker, I’ll save you the trouble. Just forget about it. They’re not reliable either.
Instead of telling Sally how many calories she needs to burn every-day to lose weight, we can approach it this way instead:
Hey Sally, I know that losing weight has been something you’ve wanted to address for some time now and just didn’t know where to start. You’ve also told me prior that it’s been a very challenging task with life obligations and a demanding schedule. Here is what we can do:
- Let’s have realistic expectations on how many days and for how long you can devote to yourself from an exercise point of view
- Let’s talk about your general food choices on average
- Let’s talk about your food preferences and how to include that in your nutrition without you feeling restricted
- Let’s just talk so I can have more context of who you are so we can reach your weight loss goal practically, sustainably and efficiently.
Attacking the conversation this way is dramatically different then just telling Sally to figure out the number of calories she needs to burn to lose weight.
Most of you have probably heard this general rule before, “you need to burn 3,500 more calories than you eat to drop one pound.” For those who didn’t know, you do now. What ends up happening is, people look at that rule and start to fixate on finding the quickest way to burn calories, whether it’s from silly informercial’s like doing the P-90x, waist trainers or “diet pills” as an attempt to lose weight. Measuring your weight loss progress comes from two controllable variables:
- How many calories you consume on your day to day
- Scale weight/monthly measurements/progress pictures
Daily Caloric Intake
We do a terrible job of under-estimating the number of calories we consume on a day to day, it’s one of the main contributors to weight gain. Instead of trying to figure out how many calories you need to burn to lose weight, shifting your focus on healthier food choices, a better relationship with food, portion sizes, being in a calorie deficit and others is a much more practical approach to reach your goal.
Scale Weight/Monthly Measurements & Progress Pictures
This second controllable variable is another practical method of use to dictate whether actual progress is being made or not. Although the scale weight isn’t necessarily our best friend in the short-term, however, it is still a reliable tool of use for the long-term. If consistent progress is being made month over month through a drop in scale weight, a drop in waist measurements and differences in progress pictures, it becomes more and more irrelevant on trying to figure out the number of calories you need to burn to lose weight.
Conclusion
Stop fixating on the number of calories you need to burn to lose weight, rather focus more on what you’re currently doing to prevent you from losing the weight. Whether it’s not exercising or being inconsistent with healthier food choices on your day to day. In How Many Calories Do I Need to Eat to Lose Weight? you will find a step by step guide to know exactly the number of calories you would need to eat to lose weight, a far more practical approach to reach your goal.