6 Simple Ways To Get Closer To Your Goal Weight - BodyRock

Your Cart is Empty

6 Simple Ways To Get Closer To Your Goal Weight

June 12, 2015 2 min read

So you'd like to drop a little weight but don't know where to start? Whether you want to fit into those new skinny jeans or rock that amazing summer dress, we've got some tips to help get you there: 1. Calories per day: To lose weight, you have to create a calorie deficit. You need to eliminate about 500 calories a day as 1 pound is about 3,500 calories. Work a combo of exercise and cutting calories to reach this number and you can shed a pound a week. 2. Keep track: In order to monitor your calories, write everything down. Look up the calorie amounts and write them down in a food journal or you can use a weightloss app. Write down every single thing you eat. Even your little nibbles. 3. Measure and repeat: Use measuring cups, spoons and scales to measure out correct portions. It is way to easy to overestimate, especially when you are hungry. How accurate do you think your eye ball job of your cereal actually is? At first measure everything from the milk you put in the cereal to the dressing on your salad. 4. Eat 5 times a day: To prevent the hungry feeling that causes you to overeat, plan to eat three meals and two snacks per day. Try to time them every two to three hours. Don't skip meals in an effort to save calories, it will only slow your metabolism and cause you to gain. If you have a snack after dinner, try to do it a few hours before you go to bed so digestive issues don't keep you awake -- sleep is key for weightloss. 5. What to eat: Every time you eat, try to make sure you are getting protein, fiber and healthy carbs. These will satisfy you, fill you up and give you energy. You three meals should be between 300-500 calories and your snacks about 150 each. 6. Save calories: Find easy ways to cut calories. Use one slice of cheese on your sandwich instead of two, swap that juice for a glass of water. It is easy when you think about it and in the end, it really adds up. Is there anything we missed? How do you kick start your weightloss?

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 645 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 53 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping on almost all products in our store! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.