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The Maths of Weight Loss


This is one of the most important articles I have ever written on weight loss. Incorrect expectations are one of the biggest, if not THE biggest reason that people lose their motivation and give up on their weight loss plan. To consistently lose 1½ to 2 lbs per week is actually an amazing result for most people.

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Remember 1½ to 2lbs a week quickly adds up! It is almost ½ stone every month and in 4 months you would have 2 stone gone! What is even truer is that for every 1 lb you lose it is really worth 2 lbs because if you were not ‘consciously’ losing weight, you would most likely be gaining weight! As you will see below, to lose 3 lbs or more per week is extremely difficult for most people because the sacrifices and risks would simply be too much. Remember you didn’t put it on overnight and you can’t take it off overnight either!


When you hear of people losing 3 or 4 lbs a week in nearly all cases it is false weight loss. They are losing water and depleting carbohydrate stores in the body which is a waste of time and effort and the weight returns very quickly. The problem is that to save face these people will swear they are still losing weight when the truth is they are not. Meet them again after 1 or 2 months and they have given up and all the weight lost and more is back on!

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Based on science you must save 3500 calories for every 1 lb you wish to lose in a week. So for 2 lbs that’s 7000 calories and for 3 lbs and incredible 10500 calories!! Food wise the average woman requires about 1800 calories daily to maintain her weight and the average man 2200 calories daily. The lowest a woman can reduce her food to is 1200 calories daily and the lowest a man can go is 1400 calories daily. If you try to go below this level you go below essential body requirements, which is catastrophic for your health and of course completely unsustainable. You will have no energy, will drastically slow your metabolic rate and get terrible hunger and cravings. You won’t even have the energy to exercise!

Therefore food wise the most a woman can save daily is 600 calories (1800 minus 1200 = 600 calories!) and a man 800 calories (2200 minus 1400 = 800 calories!). Over 7 days that represents 4200 calories or 1.2 lbs of fat for a woman and 5600 calories or 1.6 lbs of fat for a man!

Exercise wise the average person will burn about 500 calories in a 1 hour session. Therefore it takes about 7 hours per week (7 x 500 = 3500 calories) to burn 1 lb of weight. Yes, 7 hours for 1 lb of weight loss! Now for most people, 4 hours of exercise per week is a realistic sustainable amount, which equals a loss of ½ lb per week!

Add realistic food and realistic exercise (4 hours per week!) together and the most women can lose is about 1.7 lbs per week and men 2.1 lbs per week! You cannot cut food any further so for any additional weight loss that a woman or man wants they would have to do an additional 4 hours exercise!! So to lose 2½ lbs weekly a woman would have to do a total of 10.4 hours exercise and a man 7.2 hours. To lose 3 lbs weekly a woman would have to do a total of 14.4 hours exercise and a man 11.2 hours!! Even if you could find the time, for most people their body and mind simply could not support this level of exercise without breaking down very quickly.

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This is where the magic of System 10 comes in. By combining food and exercise with metabolism work we can get results up to 2½ to 3 lbs per week but still have realistic food and exercise. Very heavy people can even achieve 4 lbs per week. Metabolism work means fixing your metabolism faults and then increasing your metabolic rate. Now 2½ to 3 lbs per week is 2 ½ to 3 stone in 3 months and 5 to 6 stone in 6 months! WOW! Now that is some serious change!! Add to that the dramatic firming and tightening we give you with precision toning and inch loss and the results look even more amazing!

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