Snap Fitness Health & Fitness Blog

Secret to Weight Loss

By: Chad Ruf, Director of Personal Training

Hello Lose Weight Challenge Participants!  Congratulations on getting to week three of the challenge.  This week I want to share what I consider the secret to weight loss.??


To lose weight you have to take in fewer calories than you burn! – Period!

1. If you eat 2000 calories and burn 3000 calories, you lose weight?
2. If you eat 2000 calories and burn 1000 calories, you gain weight?
3. If you eat 2000 calories and burn 2000 calories, you stay the same

Most people are at a maintenance level when they begin an exercise routine. This means that in example #3 above, they are taking in the same amount of calories as they are burning. They have “plateaued” in their weight and need a way out.  Well, one great thing that is new to this year’s challenge is that we have a free custom menu plan that does the work for you. Log in to your mysnapfitness.com site, click on My Nutrition and sign-up for your free account. This is very easy and the website walks you through the process step by step and tracks your caloric intake. Or, you can try caloriecounter.com to figure out your three day average.  Once you know this number you can do one of the scenarios below:

1.  You can eat fewer calories. When you eat fewer calories you will begin to lose weight as your caloric input number is lower than your output. However, by dieting alone, your body will adjust to this and lower your metabolism, eating away at your muscle. In the end you have lost weight, but most of it will be muscle mass. This is why DIETING ALONE DOES NOT WORK.

2.  You exercise more and eat fewer calories. This is the clear choice because you are creating a larger caloric deficit.  You add 20 minutes of weight training and 30 minutes of cardiovascular exercise and the numbers start to move. (I.e. 1500 calories coming in with food and 3000 calories being burned through exercise).  Because you are at a 1500 calorie deficit you will begin losing pounds. Weight training will help you burn more calories and help you maintain lean muscle mass which increases your metabolism. Cardiovascular fitness will help you burn more calories and will help you begin burning stored body fat. To summarize this whole idea, it can simply be said to, "Eat less and exercise more." Don’t overcomplicate it. 

Here are just some basic daily habits that you can do to get in some extra movement to burn more calories.

Tip #1 - Don’t look for the closest parking spot. We all have the habit of parking in the closest parking spot.  Try parking on the far side of the parking lot. Imagine how many more calories you will burn if you make this a habit everywhere you go.

Tip #2 - Stop taking the elevator. Think of how many more calories you will burn if you take the stairs.  This also goes for escalators. Try to make it a habit to use the stairs everywhere you go and you will burn twice as many calories and speed up your weight loss.

Tip #3 - Make use of your lunch break. Instead of using your whole lunch break to eat, try limiting your eating time and spend 30 minutes of your lunch break walking outside. This is a great way to burn some extra calories and a great way to get an extra energy boost for the day. Try walking right after you eat to give your metabolism a kick and to avoid the blood sugar crash.

Tip #4 - Take your cardiovascular workout up one more level. If you are doing 20 minutes, go to 30 minutes; if you are at level 1, increase to level 2 or 3. You are already at the gym or in your workout, so just add a little bit at the end and you will see a difference.

Be consistent - especially during the weekdays when you are on a strict routine. Keep your eating clean and don’t let anything get in the way of your workout. It takes consistency and dedication to make the right decisions each and every day.??

Once again, hope the challenge is going well for you and best of luck in your finish.?