THE ONE THING THAT MAKES WEIGHT LOSS POSSIBLE
You’ve been trying to lose that extra 10, 20 or 30 pounds that you put on since college. It’s not working! Why? In addition to your metabolism slowing down as you age, you also have a ton more non exercise related responsibilities that have to be taken care of. The combination of a sedentary lifestyle and your body’s reduced capacity to burn off calories, leads to a caloric surplus. A consistent daily caloric deficit is what’s needed for weight loss.
HOW A CALORIC DEFICIT ACTUALLY LEADS TO FAT LOSS?
Most people start a weight loss journey with a piece of exercise equipment like a Peloton or some other stationary bike, along with some great intentions and some pretty consistent actions to accompany it. The first thing they do is they overhaul their diet, eating completely differently and more healthy than they were before. The problem is, eating more healthy than before, still may not be enough of a caloric deficit to see the results that you are looking for. Check out this blog post to The Truth About Using Pelton To Lose Bellly Fat
Take two things into consideration when you are trying to lose weight and track them with extreme intentionality and malicious intent.
- Calories In – How many calories am I eating throughout the course of the day?
- Calories Out – How many calories is my body burning throughout the day to get through the rigors of my routine?
The formula is simple enough and it’s listed below
- Calories In – Calories Out
I track my Calories Out (Total Daily Energy Expenditure) in one of two ways and you can do the same.
- Go to the Fitness App on your iPhone and tap on the activity rings
- Go to the Oura App on your iPhone and tap the activity ring at the top of the page
These two numbers are tracking the same thing, but won’t be exactly the same, because the algorithm that Apple is using to calculate calories out will be different from the way Oura calculates the metric. You can use either the calories out number in the Fitness app or the Oura App as the starting point on your fitness Journey. Or you can use the average of these two numbers as your true number for Calories Out.
Calories in – calories out
WHERE CALORIE CALCULATIONS BREAK DOWN?
Calories in is the most challenging part of this equation for one of two reasons. First, you want to eat what you want to eat with reckless abandonment, because let’s face it, food is simply delicious. You know it and I know it, there is no denying that fact. Secondly, even if we do have a streamlined diet, failure to track portion size correctly can lead to drastic miscalculations in terms of Calories in. So While the Total Daily Energy Expenditure portion of the calculation is correct, calories in, if not tracked correctly, could be actually creating a caloric surplus instead of a caloric deficit, which is what is actually need to lose weight.
SMALL FOOD CHOICES COULD LEAD TO BIG WEIGHT LOSS!
A previous scientific study found that a pound of fat consists of 3500 calories. Over time, if you eat more calories per day than your body uses as fuel, you are going to gain weight. Creating a daily caloric surplus of 500 calories isn’t that hard and it could lead to gaining anywhere from half a pound to a pound per week. It’s not an exact science, but that’s roughly what can be expected. On the flip side of the equation, if you eat less calories than your body uses, you are going to lose weight. To create this caloric deficit, you are going to have to track everything that you eat, right down to the exact portion size and even then, you still might only create a daily deficit of 100 calories. At that pace, it takes 35 days, if everything goes perfectly, to lose 1 pound of fat by eliminating 3500 calories. 10 pounds a year may be enough for some people. You on the other hand, may want to lose in the range of 20 to 30 pounds or more, it’s going to take a combination of creating a caloric deficit of larger than 100 calories and daily exercise to burn additional calories on top of that.
WHY CALORIE PRECISION PLUS SHORT WORKOUTS ARE THE SECRET WEAPON
24 hours goes by really fast. Finding time to exercise during the day can seem impossible, you may only have twenty or thirty minutes to exercise, with such a small amount of time, you could be thinking it’s not even worth it. On top of that, what type of workout would you even do. I love cycling and I would recommend a Peloton bike for weight loss, even if you only have 20 or 30 minutes to exercise. Take a look at this blog post, Peloton Bike: Full Length Review & Hidden Usability Advantages to learn a little bit more about why I like the Peloton Bike as a supplemental weight loss tool to overall lifestyle changes.
IS 20 MINUTES OF PELOTON ENOUGH TO LOSE WEIGHT?
Start with the end in mind, you want to lose 20 pounds. You even heard of this Peloton Instructor Tunde Oyeneyin Who had a very inspirational weight loss story and you want to try some of her classes, great. You even dialed in your food log and know you create a daily caloric deficit of 200 calories. Adding a 20 minute bike ride everyday, could take that caloric deficit from 200 calories up to 350 calories, depending on the intensity level of the work out. If we lived in a perfect world, creating a caloric deficit of 350 calories a day for 200 days would give you the 20 pound weight loss you need. Congratulations if you are disciplined enough to create a caloric deficit of 70,000 over a 200 day time frame and your body responds in the manner that you expect, if not, it’s time to up the ante.
IS 30 MINUTES OF PELOTON A DAY ENOUGH TO LOSE WEIGHT?
At the next level, you are going to have to take the Peloton Bike Bootcamp classes to hit your weight loss goals. Simply riding for 30 minutes might not be enough in order to get back into your favorite jeans, but by taking the Bootcamp classes that Peloton has to offer, the intensity will naturally be dialed up. In these classes you are going to be doing cycling, weight training, core exercises and even interval training. By adding Peloton Bootcamp classes to your diet plan, you should definitely lose weight. Be sure to review your food intake again and be sure about how large of a caloric deficit that you are creating, you’re aiming for at least 200. A Peloton Bootcamp workout plan that burns another 300 calories should get you to your target caloric deficit goal.
Over time, that consistent caloric deficit should get you the weight loss you need.
