The Formula for Weight Loss

By Laura Kelly-Pifer

If you’ve decided that you’re ready to eat a little bit better, lose a little weight and/or feel a little healthier you might have been looking at what you’re eating and maybe have made a decision that you need to make some changes.  And, let me tell you that I think that’s AWESOME!!!!  However, being thinner or at your goal weight doesn’t always mean that you should be eat less food or starve yourself. 

One of the best ways to lose those extra pounds is by counting calories.  It’s quite simple to do and I’m going to share with you how I do it.  It’s a simple formula for weight loss. 

Proper Nutrition + exercise + support together is = success.

1. Find a calorie tracking program and create an account.  I like or  They are free and you can access either one from a computer or smartphone.  That helps keep me accountable even when I’m on the go.  Personally, I use because I like earning the badges.  That’s the competitiveness in me coming out. 🙂

2. Determine what your weight loss goal is.  I like to have a long term goal in mind and then break it down into mini goals.  Mini goals help keep me motivated to keep working towards that bigger number.  I’ve also learned that when I achieve these mini goals, it helps keep me motivated.

3. Determine how many calories you will need to consume each day by referencing the Nutrition Guide that came with your workout program.  Keep in mind that those guidelines that are set in the book are what you should follow and not that on the calorie counting program that you’re using.  Depending on the workout program you may actually need to eat more then what you think you need to because your body is going to be burning a lot of fuel. 

If you don’t have access to a nutrition guide, you’ll cant to calculate your Basal Metabolic Rate.  You can learn more here about how to do that.

4. Start entering in anything that you will eat for the day.   By entering this information in prior to, you learn where you need to tweak your meal plan.  It might be after you enter all your meals that you actually need to eat more.  Then, if anything changes thru out the day, you can modify it so that it matches exactly what you have consumed.   The longer that you log your meals, the better you’ll become at managing what you should and shouldn’t each eat day. DO NOT eat less than 1200 calories per day regardless of what kind of activity you are doing or what your app tells you.  

Also, As you’re planning your meals, you’ll want each meal to contain a 40% carb ratio, a 30% protein ratio and a 30% fat ratio.  Most folks do well with that.  However, if you feel that you need more protein, you can change the ratio.  Not all bodies are the same so do what’s best for yours.

You will also want to replace processed foods with low density, high fiber foods whenever possible.  One thing I suggest is picking foods from our “New You” Food Guide.  The closer to the top of this guide, the better results you’ll have.  No matter how much you workout, if you don’t make smarter food choices, you won’t get optimum results.  If meal planning is not your thing or you lack the time, no worries.  I have help for you.  All you need is a few minutes to download and then print your meal plan and shopping list.

5. Enter in any activity that you participated for the day.  Housework, yard work or the fitness program of your choice.  You’ll want to enter in the level of intensity used and the amount of time you spent working out.  If you would like a more realistic idea of how many calories you have actually burned, there are many devices on the market that can do that.  I use a fitbit but there are other items like the Nike Fuelband, the BodyBugg, or a heart rate monitor.  Take a look and choose one that best fits your needs.  If you’re aiming to lose weight, you don’t have to eat the calories that burn. You do want a deficit though.  For every 500 calories, that equates to 1/2 pound.  Listen to your body.  If you’re feeling tired and sluggish, eat.  I recommend giving it a few weeks, trying both ways and seeing what works best for you.

6. Use this program each and every day!  Every day you’ll log in your physical activity and what you eat.  If you find that you’ve gained a little weight or hit a plateau which unfortunately, happens from time to time, you’ll have the information needed to go back and then make changes to move you forward.   The goal with entering all of this information in is to have a deficit between your activity and what you eat so that you’ll start seeing changes within your body.  Please, please, please do not get upset if the scale does not move.  It’s just one of many instruments that can determine your level of success. 

7. Get an accountability partner.  Having support can be crucial.  There will be days that you feel like not working out or eating right.  Having a friend, spouse or coach to support you could be the key to keeping you on track.

I hope this article provides you with a better understanding of how to count calories and to lose weight.  If you have additional questions or need help, please don’t hesitate reaching out to me.  It’s an honor to serve you.

With Love,


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Laura Kelly-Pifer is a Self-Discovery CoachTM who strives to help others by giving hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally she is here to help you see REAL RESULTS!


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