Weight Loss – What You Need to Know

Many people believe they can’t reach their weight loss goals without the help of a personal trainer or a gym membership. While having a trainer or a supportive gym community can make the journey easier, offering education, accountability, and guidance—it’s important to understand that losing weight doesn’t necessarily require these things.

You can absolutely achieve weight loss independently, but there’s no denying that having the right support network can help you adhere more closely to your goals and increase your chances of long-term success. Let’s break down the basics of weight loss and explore how you can manage your journey effectively, whether you have a gym membership or not.

The Basics of Weight Loss

Weight loss is about controlling your energy balance. This means consuming fewer calories than you burn, creating what’s known as a calorie deficit. While this concept sounds simple in theory, it can be challenging in practice, especially when life throws unexpected obstacles your way—busy schedules, social events, stress, and more.

Understanding how calories work is key to managing your energy balance. Our bodies use calories to perform vital functions, from breathing and pumping blood to physical activities and even sleeping. Every time you eat, you provide your body with fuel, and every action you take burns that fuel.

Calories and Macronutrients

Calories come from three main macronutrients: carbohydrates, proteins, and fats. Each macronutrient provides a different amount of calories per gram:

Carbohydrates: 4 calories per gram
Proteins: 4 calories per gram
Fats: 9 calories per gram
Alcohol: 7 calories per gram (though not essential for the body, much to the dismay of party-goers!)

Understanding this breakdown can help you make informed choices about your foods and how they contribute to your overall calorie intake. While reducing calorie intake is essential for weight loss, ensuring you’re getting the right balance of macronutrients to support your health and well-being is also important.

Basal Metabolic Rate (BMR) and Daily Energy Expenditure (DEE)

It’s important to know how many calories your body needs to function to manage your calorie intake and create a calorie deficit. This is known as your Basal Metabolic Rate (BMR)—the energy your body uses at rest to perform essential functions like breathing and maintaining body temperature.

Here’s how to calculate your BMR:

For men: Multiply your body weight in kg by 24.

For women: Multiply your body weight in kg by 22.

However, BMR only accounts for calories burned at rest. To get a more accurate picture of your total calorie needs, you need to factor in your Daily Energy Expenditure (DEE), which includes all the activities you do throughout the day, whether walking, exercising, or even fidgeting.

Here’s how to calculate your DEE based on your activity level:

Sedentary (little to no exercise, desk job): BMR x 1.1
Lightly active (light activity, walking, standing): BMR x 1.3
Moderately active (on your feet most of the day): BMR x 1.5
Very active (high daily activity or intense exercise): BMR x 1.7 or more

Create a Calorie Deficit for Weight Loss

Once you know your BMR and DEE, you can calculate how many calories you need to eat to maintain your current weight. You’ll need to consume fewer calories than this amount to lose weight, creating a calorie deficit.

As a general guideline, a calorie deficit of 500 calories per day will result in about a pound of weight loss per week. A larger deficit of around 1,100 calories per day could result in a kilo of weight loss per week. However, it’s important not to cut calories too drastically, as this can lead to muscle loss, nutrient deficiencies, and a slower metabolism.

Here’s a quick example:

A man weighing 80kg with a moderately active lifestyle might have a DEE of 2,880 calories daily. To lose weight, he could aim to consume around 2,380 calories per day for a steady, sustainable loss.

A woman weighing 65kg with a lightly active lifestyle might have a DEE of 1,859 calories daily. To create a calorie deficit, she could reduce her intake to around 1,359 calories per day.

Managing Your Calorie Intake Throughout the Week

One effective strategy for creating a calorie deficit, especially if you tend to overeat on weekends, is to reduce your calorie intake during the week slightly. This way, you can enjoy social occasions or indulgences without derailing your progress while still hitting your weekly calorie target.

For example, if you know you’re likely to consume more calories at a weekend BBQ or night out, you could reduce your intake by 100-200 calories daily during the week. This allows for more flexibility while keeping your total calorie deficit in check.

Trainer or Gym Community

While you don’t need a personal trainer to achieve weight loss, having one can offer immense value regarding accountability, support, and education. Trainers can help you design a sustainable plan, teach you how to exercise effectively and ensure you stay motivated. They also offer the benefit of professional guidance, so you’re less likely to make common mistakes that can slow your progress.

Like at Foundry, being part of a gym community can also make a huge difference. Not only do you get access to expert coaching, but you also benefit from the social support of others on the same journey. This can help you stay committed and consistent, often the most challenging part of losing weight.

Weight Loss Success is About Strategy, Not Magic

Losing weight is ultimately about creating and maintaining a calorie deficit. While this principle is simple, life often makes it challenging to adhere to. That’s where having a solid strategy comes into play, whether finding creative ways to manage your calorie intake, structuring your week to allow for flexibility, or seeking support from a trainer or gym community.

If you’re ready to start your weight loss journey, remember you don’t have to go it alone. At Foundry Personal Training, we’re here to help with expert coaching, a supportive community, and programmes designed to make the process easier and more enjoyable. Weight loss may not always be easy, but it’s achievable with the right tools and mindset.

Let’s take the first step together.

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