This week should be a slightly shorter post, because I want to keep it simple. And Simplicity should be a recurring theme with weight loss or any behavioural or lifestyle change. Change is difficult. So the more you simplify it, the easier it makes it for you. While the spreadsheet tool and the information I have shared so far might seem expansive, it is really simpler than you think. So picture it all in this light:
“Weight loss happens when energy taken in, is less than energy spent. So measure both directions of energy transfer.”
While I certainly promote filling out the spreadsheet and being accountable with it if you are new to weight loss, or if you have struggled to stick with it before, it is not essential. Right now, I do it in my head, because I have a pretty good estimation of what each thing I eat equates to in calories. That comes from experience, and from having gone down the spreadsheet accountability route multiple times. But now it comes natural. It improved my education in the area, and now allows me to simplify my plans to the point where I can comfortably manage everything in my head alone.
As for my progress, this week felt pretty much the same as the week before. I started a bit rough on the weekend, and the start of the work week was a bit crazy (but super productive), so I felt like I’d be doing well to lose the 0.5 kg I lost the week before. Turns out I am down another full kilogram now to 81.4 kg (total weight loss 3.2 kg in 6 weeks). And that just exemplifies how inconsistent weight loss can be. Both myself, and clients I have had over the years have gone through periods where week-to-week we change nothing in terms of energy balance or exercise habits, but the weekly weight loss varies from nothing to up to 6 kg in a week.
There are any number of factors that contribute to this inconsistency, but in the spirit of keeping it simple let’s just say that your body is always changing even if your behaviour doesn’t, and while the long term trend might head one way, it might be in a range of sporadic short term bursts. And that is also something you should account for as you lose weight. Your base energy expenditure (BMR; see the previous post for more information) will drop as your weight decreases, so adjust as necessary. For example, previously I noted that my “weight maintenance” energy intake was 2700 calories per day, and that I would be aiming for 1600 calories per day to lose weight. That was at 84.6 kg. I am currently 81.4 kg, so if you re-calculate it all, it is now closer to 2600 calories maintenance, and 1500 calories daily deficit to maintain the pace. It isn’t a huge difference, but if your weight loss is more substantial, and the numbers you’re working with are inflated, then this could be 200 or 300 calories per day, that’s the equivalent of a small meal!
So in summary, it is important to be aware that change ebbs and flows, sometimes it is easier and comes in large doses, where as other times it is a struggle and you barely notice an effect. You should learn to expect this, and adjust as necessary. Don’t always expect massive changes, but stay steady long term, and there will be consistent trends towards what you are working on. In the meantime, the best thing you can do is keep it simple. Make simple plans to stick to that directly contribute to achieving your goal, and then execute it. The more you practice it now, the easier it will be going forward, as well as any time further down the track when you might need the skills again.
If you want to learn more, are interested in exercise that is right for you, or are looking for a solution to an injury or chronic disease management, please contact Body Link Health Clinic on 0400 225 116, or send me an email: email@example.com