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Weight loss as I have mentioned is probably one of the hardest goals to achieve. When training a client for a specific sport or event there is always a time period to achieve in and the client is always motivated with their goal in mind. When training to achieve weight loss there may be a deadline, wedding etc. but usually it is to achieve a set number of kilograms per week, month etc. This is itself a hard task for the client as they need to not only change their exercise habits but most importantly they need to change their eating habits as well. You can exercise all you like but if you are consuming more calories than you are expending then you will be putting on weight. You need to be in a negative calorie expenditure.

 You need to remember that all the food and drinks that you consume contribute to the weight that you are putting on each day. This includes alcoholic beverages as well. How many calories you need to consume per day can be worked out with a formula depending on activity level, body type, sex, age, body fat % and height. An easier way to calculate approximate calorie needs is;

• Sedentary or bed bound people – Weight (kg) / .45 x 11.5 = calories per day.

• Light or routine activities – Weight (kg) / .45 x 13.5 = calories per day.

• Moderate activities and regular exercise – Weight (kg) / .45 x 16 = Calories per day

• Vigorous exercise, manual laborer, athletes – Weight (kg) / .45 x 18 = Calories per day.

 So for example, for myself I would come under the last category. So my weight 86kg divided by .45 is 191.1. Therefore 191.1 x 18 is 3440 calories per day. Due to the activity level of myself this is a lot of calories but if I was in the second category it would be around 2580 calories per day. 

 To lose around 1 kg of weight per week you would need to burn approximately 500 calories more than you eat per day. This means you need to be in a negative calorie expenditure by 500 per day.

 So if you are looking to shed a few kilos’ make sure that you do at least 2- 3 sessions of exercise per week and be accountable for what you put into your mouth, fluids included. Once the weight starts to come off you will have the incentive to continue on your weight loss journey.

 The formula given are only an approximate guide and a dietician should be consulted if you are looking to change your eating habits drastically.

 Dean.