Let’s be brutally honest, the way to lose weight is to create a calorie deficit, that means taking in fewer calories than you burn off, simple?
Well on the one hand it is that simple, eat less and move more. However, to manage this with any degree of success you need to know how your BMR or Basal Metabolic Rate. That is how many calories you burn at rest, so even if you lay around all day watching Netflix, you will still burn calories! You can work out your BMR, there are many online calculators available, or we can help you with that.
Your BMR depends on several factors such as gender and age which you can’t change. However it also takes into account your activity levels and that is something you can change. We know that many (if not most) people significantly over-estimate the number of calories they burn whilst working out. Sadly, a workout in the gym doesn’t mean that you can eat a McDonald’s breakfast on the way home.
The other thing we know for sure is that people cheat about how much they eat, sometimes unknowingly, sometimes not! The ‘small bite’ of cake that really doesn’t count. ‘I eat practically nothing and still I don’t lose weight’ – we hear that quite a lot. Remember, if you eat fewer calories than you burn off, you will lose weight.
So, what to do? Keep a food diary, record what you eat. Every, single calorie that you put in your mouth. Keep a running total and balance this off against your BMR and your activity burn. We can hear you shouting ‘I don’t have time, I can’t be bothered’ we know, we have heard that too! But help is at hand. We use apps which are quick, simple and effective. We love Noom and MyFitnessPal. Link them to your smart watch, put in some basic info about yourself and you’re good to go. They will help you to keep a running total of food in and calories out. Of course you can cheat, but you will only be cheating yourself! You may have heard that from me before! On the other hand you can easily keep a track on what is happening and adjust your food intake accordingly. Take back control, hold yourself to account and watch the weight drop off.
Good luck and if you need help – just ask next time you’re in the gym