Are you working out tirelessly and still not seeing results? You eat healthy, you workout… and nothing! What gives? Then you turn to external excuses such as a slow metabolism or your age or the fact that you had kids for your failure to lose weight and proceed to sabotage your diet.

Mae West

STOP MAKING EXCUSES: weight loss is a numbers game (in its most basic sense): you must burn more calories than you consume in order for weight loss to occur. PERIOD. (ooooh I know there’s some hatin’ going on in your head right now! Please don’t shoot the messenger).

If you still don’t believe me, prove me wrong! Get a journal or download a calorie tracker app such as MyFitness Pal or Lose it. Start by calculating your daily caloric intake based on your current lifestyle some apps have these tools or just click here to calculate .


Now jot down EVERYTHING you eat, including that bite you took out of your kid’s plate, that spoonful of tomato sauce you ate just to make sure it was just-right, that sip of wine you had from your husband’s glass. It all counts and it all adds up.

Like I said, it’s a numbers game, here’s how…

In order to gain 1 pound you must eat 3500 calories, sounds like a lot, right? Now look at it this way: If you eat just 115 calories extra a day (above your set caloric intake, without exercising) for one whole month, you will gain about 1 pound; no biggie, right? You do this for a whole year, by the end of the year you will have gained 12 pounds. How did that happen?????? Your clothes are fitting tighter. Your weight gain occurred even though you probably didn’t even realize you were eating that extra 115 calories per day.

What is 115 calories:

  • a medium sized apple,
  • a cup of grapes,
  • a quarter cup of trail mix,
  • 1 oz of cheese,
  • 13 almonds…

..and these are all healthy foods! In terms of junk food: it’s like having less than 2 oreos, half a chocolate bar, a quarter of a muffin, (less than) a serving of small fries at McDonald’s.


Now, let’s use the same principle as above but looking at weight loss. To lose 1 pound you need to burn approximately 3500 calories. If you don’t want to feel deprived and are not pressed for time, try cutting 115 calories per day from your daily caloric intake. You will lose 1 pound in one month.

Doesn’t seem too exciting but let’s try this: Say you have a muffin or fancy drink every day, that is way more than 100 calories for sure, maybe 300 calories at best. Slash 300 calories from your diet and in a month you have lost 2.5 pounds in one month, which equals 15 pounds after 6 months of simply making a small change.

Now, if you slash 300 calories and add a workout everyday (which burns about 200 calories) for a total of 500 calorie burn, then you will lose 4.3 pounds per month. Keep this up for 6 months and you are looking at a weight loss of 26 pounds! Wowzer!!!!! Not to shabby, right!

Please keep in mind that while rockin’ a bikini after losing weight definitely feels amazing, there are real benefits to slashing unneeded calories from your diet. Did you know that by eating extra quantities of food, whether it is healthy or not, makes your system and organs work double time. The digestion, hormone secretion and elimination process our bodies have to go through to eliminate and process those calories puts tremendous pressure on our bodily functions.

Eating extra quantities of food on a regular basis not only can lead to weight gain but to so many other illnesses such as heart disease, high blood pressure, increased inflammation and even cancer. Let’s take care of our bodies and give ourselves a change to live a long, happy life.

Contact me if you would like to join me in my Fitness Motivation Group and let’s get healthy!


Published by

Alexandra Fioriello

Wellness/happiness/motivation coach who also happens to be a senior marketing research consultant and mom to two amazing yet very assertive and demanding toddlers.


  1. What a useful post. I absolutely lovely the scientifically backed calculations on this. My hubby will love it, as whenever he tries to lose weight it’s all about the calorie counting for him. Thank you.

  2. I love that you are actually setting realistic goals instead of recommending these crazy, unsustainable sub-1200 calorie diets. Lovely change of pace!

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