Weight loss: The importance of counting

Here is a principle about business: if you want a business metric to improve, just start watching it and tracking it. As if by magic, that metric will usually start going in a positive direction.

Why? It is simple really… If you start watching a metric, you will naturally start making decisions with that metric in mind. Eventually, those decisions will start to pay off.

This concept works outside of business of course. Weight loss is the same way. If you want to lose weight, you need to track some metrics.

For example, you need to track your weight itself. Put aside your fears, get on a scale, and record the weight you see. Start weighing yourself every week at the same time and recording it.

There are two other big numbers I want you to track:

How many calories your body is burning

You can generally get a handle on this number by using a simple calculator to determine how many calories you burn at rest. Then add the number of calories you burn through exercise on an average day. You will likely end up with a number that is in the range of 1800-2500 calories per day.

You only have to do this calculation once every few months or so. Once you have the number, you just need to make sure that you keep your calorie consumption under it. Ideally, during weight loss times, around 500-600 calories under it.

How many calories your body is consuming

Let’s face it: calorie counting is tedious. Even with today’s apps and online diaries, it can be a bit overwhelming. I get it.

Please do it anyway…

The truth is you will almost certainly not lose weight if you are not watching/recording your calorie numbers. You will fudge (no pun intended) things, underestimate serving sizes, forget snacks, and in general, rationalize bad decisions left and right.

We do not sell any online services that help you track the foods you eat. There are several good ones and I encourage you to research them. I will tell you that I lost my 30 pounds with WW (Weight Watchers). It costs a little money, but it is money well spent. WW has been around for decades because it works. And, it really is easy to record foods using their points system.

I can’t say how important this is. Please just bite the bullet, get on a scale, and start managing these two calorie numbers. Here is what happened to my weight when I did. (This chart came out of the WW app.)