Here is how I did it:
- I calculated my BMR and TDEE estimates.
Basal Metabolic Rate (BMR) is how many calories you burn just by being alive. Breathing, sleeping, blood pumping, etc. Total Daily Energy Expenditure is how many calories you are burning on a daily basis by taking BMR and adding any additional physical exertion. I used Michael Matthews calculators at
- Track Your Calories In.
I believe in KISS or Keep it Simple Stupid. So I look at calories as calories in and calories out when I’m looking at weight loss specifically. I know there’s a lot more to it, but for me to make progress I start simple. I use MyFitnessPal app and I track my calories. When I drink coffee in the morning I measure the creamer with a tablespoon. When I eat yogurt and granola I measure out the serving size of the granola. I also researched caloric density of food. Some foods are highly caloric but don’t make you feel full. A shot of olive oil is like 350 calories. Potato chips are about 35% oil. If you eat 14 chips which is a typical serving size and can be about 150 calories, it doesn’t fill you up. Meanwhile a medium sized apple is about 100 calories. Best calories come from eating more protein, more fruits, and more vegetables. Feel more full and feel better. Eat out less. One McDonalds trip can blow up your caloric intake for the week. Cook real food, eat real food, and track your food.
- Move More (Calories Out)
In addition to my daily 30 minute workout consisting of 200 pushups, 200 crunches, 200 bicycle kicks, 150 air squats, 150 seconds of planks, 100 mountain climbers, 50 raised pushups, and 50 lunges, I’ve started to walk more. I read “The Comfort Crisis” by Michael Easter and I cannot recommend it enough. This was the first book I listened to on audible that I was incredibly sad that it ended, then turned around and listened to it again. It was that good. In it, Easter talks about the company GORUCK. Rucking is basically walking with weight, something humans have been doing for forever. It’s a good way to turn your regular walks into more of an exercise activity. I conducted an experiment where I walked a 2 mile loop without a ruck and then another day I walked the same 2 mile loop with 35 pound ruck on my back. My heart rate was 20 bpm higher on the second walk or ruck. In addition I started working out with some GoRuck sandbags which have added some variability and some fun to working out. This increase in activity has helped me not have to cut as many calories in order to reach my weight goals.
- Sleep More
As a parent of young children I know this is easier said than done, but after reading Matthew Walker, PhD’s “Why We Sleep” it has become a vital priority for me. Getting enough sleep is arguably more important to your health than diet or exercise. Magic happens while we sleep. Our neurons have little trash cans that get emptied while we sleep using our sympathetic nervous system. Sleep impacts our blood pressure. It impacts our cravings and hunger. If you are sleep deprived you will feel less full and more hungry. Sleep deprivation increases your chance of cancer, heart disease, diabetes, and a myriad of other issues. They even believe that Alzheimer’s can be caused by lack of adequate sleep over a lifetime. There’s a difference between getting 8 hours of sleep and giving yourself 8 hours of sleep opportunity.
- Be Patient
Two months is about 60 days. That means to lose 10 pounds I was losing about 0.168 pounds per day. That’s it. You don’t have to starve yourself. It’s just about becoming aware of the formula Calories In – Calories Out = Excess or Deficit. Then figuring out what the two numbers are by tracking your calories and increasing your movement. When I started working out almost 5 years ago I did 1 push-up and 1 crunch. Then the next day I did 2 push-ups and 2 crunches. It takes time if you want to establish a habit. Also when tracking your weight there are going to be fluctuations like the stock market. These can be impacted by a myriad of factors including water weight. Don’t expect weight loss to be a straight line. Life isn’t.
If this article has helped you in some way then you’ll love my next book that’s in the editing stage. Preorders will be available within the next couple months. Please follow me on Instagram at @bradleybertoniereauthor and follow my blog at http://www.besuccessfuldaily.com for more articles prior to book launch. Thanks for reading!