Hi there, you’re probably here to figure out why — everything — the training, and the time you’ve committed to dropping your pounds healthily — isn’t working. It’s quite simple, you might be eating more calories than you burn. If you don’t know how many calories you are consuming each day, then monitoring your calories might be the key to losing weight and seeing the results from exercise. On top of tracking what you’re consuming, you can also give yourself some accountability when you do see yourself going off your recommended daily calorie amounts.
But before you dig in, let’s have you digest this:
According to the National Obesity Form, it’s estimated that you need to burn 3500 calories to lose 1lb of fat.
If you eat 500 calories less than you burn every day, then after a week (7 * 500 = 3500) you will have lost a pound of fat.
Say for example, you burn 2000 calories each day but eat only 1500 calories…
You’re effectively in deficit of 500 calories, meaning you’re 500 less.
After 7 days, this equals to 3500 calories (7 x 500) and you will LOSE 1 pound of fat.
Why do I need to know this?
Exercising everyday is an important part of reaching any fitness goal, however, the ultimate decider of whether or not you make any progress, is your calorie intake against the amount of calories you burn each day.
To effectively lose weight your calorie intake needs to be LOWER than the amount of calories you burn each day.
It sounds simple, but you’d be surprised how many ladies tend to go over the needed amount of calories to maintain weight — every day. Often it’s because you either don’t know how much you burn, or worse, how much you consume.
But here’s the cool part.
You’re body, even at this moment of time is burning energy — without exercise.
This is known as BMR or Base Metabolic Rate, and every day of your life it treads on burning calories without any effort — at rest, and even during your sleep. 
It’s main purpose is to release energy sufficiently for the functioning of vital organs, such as the heart, liver, kidneys, brain, skin, and muscle too. Interestingly, BMR increases as you grow more muscle – so don’t be afraid to pick-up some weights once in a while.
Can You Show Me A Complete Example?
If your BMR is 1600 and your daily exercise routine burns 400 calories, you’re effectively burning 2000 calories per day.
To lose weight effectively, aim to consume LESS than this amount every day, e.g. aim to consume 1500 calories per day.
It’s very important to note: You and every lady around you has a different BMR, and it depends on your weight, height and age.
Its no secret that taking control of your cravings, and calories will help towards weight loss.
But here’s a secret…
There’s no secret, exercise and burn more calories than you eat, that’s it!
Ladies in Bradford who joined Listers Health told us in a recent survey, one (of many) reasons why they joined is because of our FREE workout and healthy eating plans available to all new members — and to you when you join.
And the great thing is… If you’re a member, our qualified nutritionists and trainers are available to help you with your entire weight management journey [Personal Plans].