Your Challenge Today:

Let’s look at the science and math of calories!

By Bernadette Kathryn, LMT, IHLC



Calories from protein affect your brain,

your appetite control center,

so you are more satiated and satisfied.

~ Mark E. Hyman



It’s true — 3500 Calories make a pound — 1 LB


When you eat more calories than you burn off — you will add fat and LBS to your body.  And, while I am not an advocate of calorie counting, I do believe that we need to put all the facts into perspective. So, let’s think about that for a moment, can we?


  • 10 LBS  —   35,000 calories
  • 20 LBS  —  70,000 calories
  • 30 LBS — 105,000 calories
  • 40 LBS — 140,000 calories
  • 50 LBS — 175,000 calories


You get the idea.  When you want to lose the extra LBS you have to create a deficit through a combination of exercise and food plan.  When you create a calorie deficit — you will ultimately lose LBS.  It is about math & science.  It is helpful to put some thought into the process and work out a reasonable plan of action to help you with your goal.


Having said all of that, it’s not really that simple.  The quality of your calories plays a role in your successful weight management, as well as your body composition and the type of exercise that you choose.  The more muscle mass you have, the more calories your body will burn at rest.  Increasing your body’s muscle mass will ultimately add muscle weight and aid in the reduction of body fat percentage, which might look like you are not making the progress on the scale that you want. However, your body will be changing and I believe the truth for most people is — they want to look better naked and feel better in their body and clothes.



Dr. Hyman gives 4 simple tips to speed up your metabolism and get rid of belly fat:


    • Skip the sugar  – in all of its forms. Especially liquid calories from any source (soda, juice, alcohol) all of which store belly fat. Be on a mission to get high fructose corn syrup out of your diet, it is especially good at laying down belly fat.


    • Ditch the flour – wheat flour, especially, is just like sugar. Did you know that 2 slices of whole wheat bread raise your blood sugar more than 2 tablespoons of table sugar?


    • Start the day with protein not starch or sugar.  Try whole omega-3 eggs, a protein shake, nut butters or even kippers! Skip the bagels, muffins and donuts.


    • Have protein with every meal – try nuts like almonds, walnuts or pecans, seeds like pumpkin, chia or hemp or have beans, chicken or fish.



What about you, what’s your goal?


Let’s go back to review your SMARTER GOALS for this game. While this is a LIFESTYLE Game, there are many components that actually make up your lifestyle. What you eat and drink play an important role in how your body adapts to your SMARTER GOALS.


Take some time and do the math for yourself.  

How many LBS do you want to lose?

How many calories do you need to cut back?

OR ~ are you right on track with your daily calorie intake?



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