How do I lose weight?

This is a very common question in the fitness world.

Quite frankly just losing weight is very easy to do.

This comes down to:

Calories in, is less then, Calories out.

Therefore

Calories in = how much you eat.

Calories out = how much energy your body uses.

What is Calories?

Calories is the energy contained in food, this is usually defined in Kj’s (kilojoules – where K is defining 1000) on food packaging.

There is approximately 4.184joules to 1 calorie.

Therefore when you look at food packaging on it if it has Kj’s, divide it by 4.184 to see how many calories are in it.

Some example calories:

Two pieces of toast has about 500Kj’s which equates to 121 calories.

Coke has 1080Kj’s which equates to roughly 260 calories.

Big Mac has 2060Kj’s which equates to roughly 500 calories.

An average foot long subway has roughly 2500Kj’s which equates to 605 calories.

How many calories do I burn in a day?

Unfortunately without seeing you and measuring you up I can not even start to give you an estimate of how many calories you would burn in a day.

This depends on a multitude of things:

• Gender
• Genetics
• Muscle mass
• Level of activity

These are only a few things that determine how many calories you burn in one day.

If you have a look around it states that you may burn anywhere between 1500 ~ 2000 calories in a day for a average person, you can use this as a guideline, but a guideline only as I mentioned there are so many factors which contribute towards this.

So if you were only looking to lose weight this would be a form of a starting point.

But remember this is only to lose weight on the scales, there are hidden dangers to this, but this article will hopefully make you aware of how to read packaging on food labels!

Keep an eye out for the next issues I will be writing which will be:

1. The Dangers of calorie counting.
   
2. 10 most common pitfalls in training.
   
3. What do you want to look like
   1. Depending on responses I will write one before the other in regards to:

i. Athletic

ii. Lean

iii. Body building

More to come!

*DITTO* New years resolutions

Speaking to a large number of people I’d say only 10% of people actually have different new years resolutions from the year before….hence the title *DITTO* new years resolutions.

With the number of resources available to people I am wanting to know why people do not reach their goals.

Out of the top 10 new years resolutions the one’s that perked my interests were:

Quit Smoking, Lose weight, Get a promotion.

Been in a management position in the fitness industry I was wanting to know why people were not reaching their goals, as this is a great goal to have for your fitness and personal life which in turn will effect your career as well.

Besides the tips we hear every year “Write down your goals, set milestones, reward yourself at everyone, e.t.c. e.t.c.”

Where my thoughts are travelling on this topic is that:

Are people not holding themselves accountable anymore?

Do they have external factors which contribute to them not being able to hold on?

I have achieved all goals that I have set myself for within the last 5 years due with some easy tips I received, and as time goes on I would like to share these with you and hear your success stories and challenges that you come across which made you fail, and I may be able to give you some pointers.

For the time being I bid you good night!