Healthy Living

How To Lose Weight: One Simple Rule

Wanna know a secret?

Losing weight isn’t as complicated as it’s been made out to be. Seriously!

The media and other “health experts” make weight loss seem extremely complex. While weight loss can be influenced by several factors, I’m here to just help you focus on one basic rule to lose weight and keep it off.

As a personal trainer and certified nutritionist, I’ve helped thousands of individuals understand the basics of weight loss and apply this easy to understand principle for lasting and effective weight loss.

Just check out Heather! She applied this basic rule and was able to lose 85 pounds!

What is this simple rule?

Eat fewer calories than you burn, and you’ll lose weight.

How To Lose Weight With One Rule


What do I mean by eating fewer calories than you burn?

Let’s break it down into an easy to follow example.

Karen is a stay at home mother of three. She would like to lose around 20 pounds so she can feel more confident in her swimsuit for summer. Karen found IdealShake and loves it so far because it curbs her hunger and helps her reduce her calorie intake. This is what a typical day for her looks like:

7:00 am: Karen wakes up and makes an IdealShake smoothie for breakfast. She makes one of the recipes from the Smoothie eBook. This adds up to around 300 calories.

10 am: A few hours later she decides to have a mid-morning snack before lunch. She chooses some string cheese and a cup of grapes. This adds up to only 180 calories.

1 pm: For lunch, Karen decides to make another shake for an on-the-go lunch as she runs some errands. She uses two scoops of IdealShake with nothing extra mixed in so this adds up to about 200 calories.

4 pm: After she get’s back from running errands, she’s hungry again so she reaches for an IdealBar and an apple. This adds up to 235 calories.

6 pm: Dinner time rolls around and Karen makes a simple meal of roasted chicken breast, carrots, and sweet potato for her and her family. Karen loves milk with her dinner, so she enjoys a glass of skim milk with her meal. This ends up being 475 calories.

8 pm: After the kids are in bed, Karen relaxes on the couch with her husband and enjoys a couple small pieces of dark chocolate. This adds up to 100 calories.

Karen’s grand total calories for the day is 1490 calories.

So now that we know how many calories she has consumed. How do we know how many she burned that day?

This is where calculating BMR or basal metabolic rate comes in. Don’t worry, it’s not as complicated as it sounds.

What is BMR?

BMR is short for basal metabolic rate. It simply means the calories your body burns at rest, not doing anything, like sitting at home all day.

You can calculate your BMR easily using a calculator online. To continue our example, we’ll use Karen again.

Let’s say Karen weighs 140 pounds, is 43 years old, and is 5’5. If you plug this info into this calculator, her BMR is 1376. This means that at rest doing nothing, her body burns 1376 calories each day.

Now since Karen isn’t just sitting around on her bottom all day, she’s obviously burning more than just 1376 calories. If she’s running around doing errands, household chores, yard work, or even working out, this output of calories will increase.

For simplicities sake, we’ll just round up and say Karen eats around 1500 calories each day and is burning around 1400 calories. Since she’s eating more than she’s burning, she won’t lose any weight.

Eat Less, Move More

kami training client

So if Karen’s goal is to lose weight we know she needs to burn more calories than she eats. This gives her two options. She can either move more (aka exercise) or she can eat slightly less.

Karen decides she doesn’t want to eat less (who doesn’t?) so she decides she’s going to go walk for an hour each evening after dinner. This burns around 160 calories, bumping up her calories burned total to 1,536. If she’s eating 1,490 calories she’ll be on track to lose weight consistently!

Karen knows that one bad meal won’t make or break her weight loss. In fact, she knows it can help her long-term. She enjoys a cheat meal each week and keeps it around or under 600 calories.

This helps her keep her snacking during the week under control. She know’s that if she has that cheat meal to look forward to, she doesn’t need to eat a whole sleeve of cookies one night because she doesn’t feel deprived.

Putting It All Together

Trainer Kami pouring and IdealShake smoothie into a glass.

When you think of exercise as simply burning more calories than you consume, it becomes much easier to grasp.

This doesn’t mean you HAVE to count your calories. This is why IdealShake as a meal replacement is so effective. It helps you reduce your calories without having to think too much about it.

The IdealPlan simplifies this even more! In the IdealPlan all of the hard work is done for you. All of your calories are counted and your meals and recipes are measured for you.

Simply replace 1-2 meals each day with IdealShake. You’ll enjoy a tasty, filling shake plus get nourishing whey protein and 20-21 different vitamins and minerals.

Pair IdealShake with physical activities that you enjoy and you’ll burn more calories than you eat and be well on your way to reaching your weight loss goals!

You can also use IdealShake along with other IdealShape products. Here is the breakdown of how each works:


You probably know by now that soda isn’t your friend when it comes to weight loss. This is where IdealBoost comes in to save the day. If you love soda, try replacing your soda drink with IdealBoost. It’s our weight loss drink that comes in X flavors, makes ordinary water taste like a party, and contains a small dose of caffeine and the hunger blocker Slendesta.


Ever get those candy bar cravings in the afternoon? IdealBar is your solution for any sweet tooth. With seven different flavors to choose from like s’mores and blueberry crisp, you can conquer your cravings and crush hunger. It makes for a perfect on-the-go snack so you can stay on track all day long.


IdealBurn is our unique metabolism support supplement. IdealBurn combines two powerful blends of ingredients to help support your weight loss. Our Thermo-Oxidation Blend Promotes healthy metabolism and fat oxidation while the Neuro-Energy Blend helps you feel energized.


IdealTrim gives you ultimate appetite control in supplement form, plus additional fat loss benefits. IdealTrim is the perfect tool to help you avoid dinner time overeating, put nighttime snack attacks to bed or control cravings WHENEVER! And, because IdealTrim doesn’t contain any stimulants, you don’t have to worry about it keeping you up at night.


IdealBlock is designed to help you utilize the carbohydrates you eat as well as provide additional weight management advantages, so you can stay on track.


IdealGreens is the perfect way to supplement your nutrition and get more of the superfoods, nutrients, and antioxidants that your body deserves in a low-calorie powder. With only 1g of sugar and 3g of dietary fiber, you’ll also be supporting your weight loss goals.


IdealOmega is an omega-3 fatty acid supplement. From supporting joint health to heart health, omega-3s have a major impact on your physical health in many ways. It’s clear that your heart and joint health are crucial to your fitness and weight loss goals. Healthy joints allow for painless exercise and more mobility as we age.

Start Today

If you’ve been putting off your weight loss, there is no better time to start than now. Don’t let the technicality of weight loss get in your way!

Just remember our one simple rule: Eat fewer calories than you burn, and you’ll lose weight.

Think of weight loss in simple terms, and suddenly it becomes so much more doable.

Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.

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