Spilling over on calories

spilling over on calories


Everyone’s enemy, right??
No, not at all!

Let’s try keep this very simple.

When we look at energy (calorie) intake we are primarily dealing with 3 different variables.

Firstly, we have calorie maintenance which is eating the optimal amount of calories your body needs on a daily basis so therefore you won’t store any excess energy.
You’re supplying the body with just enough through food intake. In this case we neither gain or lose weight, we remain the same.

Now let’s look at losing weight.
What we’re looking for here is a calorie deficit.
This is taking in less calories than your body requires so ideally your body will turn to using your fat stores as energy.
We must remember that stored body fat is stored energy.
We just need to utilise it but that’s easier said than done.
Another way of causing a calorie deficit is via energy output i.e. Exercise.
This will burn off calories which could possibly place you in a deficit if you’re consuming maintenance calories via food.

And lastly, we have a calorie surplus.
This is where lots of people make the mistakes.
This is consuming more calories than your body needs or requires. In this cases we will gain weight, simple!
Now gaining weight isn’t always a bad thing of course…if we’re looking to grow muscle tissue then we need to be ideally in a surplus too. But in most cases a calorie surplus, especially through poor nutrition and without a solid exercise regime, will cause you to gain needless body fat.

So to recap:
Calorie maintenance = weight stays the same.
Calorie deficit = weight loss.
Calorie surplus = weight gain.

Now that we understand how calories effect your body weight let’s look at a overly common scenario.

Let’s say a female client in her mid 30’s who trains 3 days per week. Her calorie maintenance is 2000 calories per day, so 14,000 calories a week.

Her goal is to drop body fat so her coach puts her in a slight calorie deficit of 250 calories so 1750 calories per day is her recommended intake, 12,250 calories a week.

So Monday – Friday she consumes 1,750 per day. 1750 x 5 = 8,750.

Then on Friday evening she has 2 glasses of wine, let’s say 300 calories (on average).

So that’s now 9,050 calories in total for Mon-Fri.

Saturday comes and she has her normal 1,750 but decides to have a takeaway, that’s an extra 700 calories along with 3-4 glasses of wine, another 600.

Now that’s 1,750 + 700 + 600 = 3,050 on Saturday.

Next up is Sunday. She decides to eat out for breakfast and to be a bit more lenient as it’s the weekend. Possibly consuming 2000-2500.

So Monday – Friday is 9,050
Saturday is 3,050
And then Sunday let’s say 2,250 (to be kind)

All added up we have a total of 14,350.

Now let’s track back a little, we said her maintenance calories were 14,000. Look at the total above being 14,350. She’s now in a SURPLUS of 350 calories just from letting things go over the weekend.

We must realise this is a mild example.
In lots of cases people can consume 3-4-5000 calories in a day when totally letting go.

Do you now see how easy it is to slip up and possibly ruin all your hard work during the week.

Does this mean you can’t live a sociable life? Of course not!

But if you are looking to lose weight or body fat then you do need to be careful about certain food choices and especially more so on the weekends as this is when people tend to spill over!

This is why consistency is key!

Everyday matters, not just Monday – Friday!

Be more consistent and you will see the results.

Make smart choices!