The Simple Formula for Losing Weight

The pursuit of weight loss is something most people have considered or attempted at some point in their lives. Losing weight - and maintaining that deficit - is notoriously challenging, likely due to how multifactorial it is. For the most part, you have to eat less than you're accustomed to, choose foods that might not taste as good as the ones you crave, work out consistently, get enough sleep, and repeat this cycle over weeks or even months.

Recently, we've seen a surge in the popularity and usage of glucagon-like peptide-1 (GLP-1) agonist drugs like Ozempic because…well…they work. As long as you continue taking these medications, weight loss and maintenance are very achievable, which can significantly benefit heart and metabolic health for some patients. The downside, however, is that discontinuing GLP-1 drugs often leads to what some call the "Ozempic rebound," where blood sugar levels rise, appetite increases, and many patients quickly regain weight.

Since I work in the healthcare field, I often get asked health-related questions outside of the regular "Hey, can you look at my ankle?" requests. One of the most common questions is simply: “How can I lose weight?” In school, I learned that weight loss is fundamentally a mathematical formula. For practically all human beings, if you are in a caloric deficit (translation: burning more calories per day than you consume) and maintain this deficit over time, you will consistently lose weight. Weight loss is hard, but if you have the willpower and self-discipline to follow this simple formula, it is achievable.

The Simple Formula

To lose 1 lb of fat per week, you simply need to consume 500 fewer calories per day (assuming your activity levels remain consistent). String five weeks together, and we’re talking about 5 lbs of fat loss. This is, of course, a rough estimate. Factors such as body composition, activity levels, and sleep all play a role, but this simple formula serves as a proven guideline to achieve weight loss.

How to Track Your Calories

To make sure you're in a caloric deficit, you first need to figure out your daily caloric intake - basically, how much fuel you're putting in the tank. I suggest tracking your intake for a few days using an app like MyNetDiary (free plug). Another useful tool is calculator.net, which provides a more specific estimate of your daily caloric needs based on your age, weight, activity level, and gradual or aggressive weight loss goals.

How Can OffScript Help?

At OffScript, we support your sustainable weight loss journey. Consider The OffScript Signature to help you pair this simple formula with a personalized exercise program - taking all of the guesswork out. Dr. Craig will craft your exercise program to address any physical limitations or schedule constraints that might be holding you back from being the healthiest version of yourself. 

Want to discuss this topic further? Book a free 15-minute discovery call with Dr. Craig today!