The fact that calorie intake is important for weight loss is obvious. If you take in more calories than you burn off, you will put on weight, which the body will store as fat. Just in case there is a famine and you need it.
This calorie imbalance is not based on the intake per day, but rather over a longer period. I recently had a regular client ring me in tears as she had just returned from an evening out to an expensive restaurant. For some unfathomable reason, she had decided to weigh herself when she got home (I suspect a Wee Dram or 6 had been imbibed!).
Horror of Horrors, her scales showed a weight gain of 2lb since the morning. “And I was doing so well!” she wailed plaintively down the line. I smothered my giggles and calmed her down by insisting true weight gain – i.e Fat – didn’t work like that. True weight loss or gain is more accurately gauged by weekly weigh-ins, preferably first thing in the morning, same day each week, no clothes on and after you’ve used the bathroom. Every little helps!
I carefully explained that the weight gain will have been due to her digestive system getting to work on the expensive meal, and that one meal out in an otherwise “good” week wouldn’t make that much difference. The 80/20 rule; eat as you should for most of the time, and eat what you like for the rest.
After all, life has got to be worth living – cut out all the indulgent bits and it won’t be. Just cut out most of them, and thoroughly enjoy the rest.
Sometimes I feel less like a Personal Trainer and more like a confidante/Agony Aunt. But I have noticed that clients do more reps and hold the dumbbells longer without complaining when they’re telling you the latest dreadful thing their husband, or kids, or mother-in-law has done. One lady did 40 pressups in a temper while telling me about her partner’s stubborn ways. I didn’t stop her, just interjected with regular exclamations of “Never!”, “Did he really?” and “So what did you say?” at appropriate intervals.
Seeing that she usually starts giving up at around 10, I thought that was pretty good. If the husband had been present, she’d probably have brained him with a dumbbell!
I have been asked many times how to lose weight. I have a simple answer that is guaranteed to work if you stick to it. Here it is:
- Cut out 500 calories a day from your food intake. That’s a piece of cake and a few cookies.
- Join a local gym, unless you are very self-disciplined and know what you are doing.
- Go to said gym! Get a list of classes they do and book yourself in at least twice a week – you’ll go if you’ve booked.
- Choose your classes wisely; pick one aerobics-type class and one class that does exercises with weights (usually called a circuit class).
- Three other days a week, go for a brisk 20 minute walk. You can always record that soap on TV that you love!
- Make sure you eat regularly and never, never starve yourself. Have 3 small meals a day, 2 healthy snacks in between and always eat breakfast, even if you don’t fancy it. Doesn’t have to be a lot.
Follow these guidelines, and you’ll be set to lose around 1 – 2lbs of fat a week, and your shape will change because you’ll be building a bit of muscle to give that lovely toned outline.
And life will still be worth living. :)
All the best,
Carol J Bartram
(Personal Trainer, Pilates Instructor & Massage Therapist)
Lose Weight Calories
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