A problem I find with people trying to lose fat and lose weight is, they're not counting their calories on a weekly basis, only accounting for them daily. Where most people when I speak to them, quite often I'll find that they're pretty good for their regular diets as for the calorie intake. They maybe inside the numbers that we're looking for, for them to achieve weight loss. Yes, they might need some changes in their macro-nutrient profiles, like that. But generally, people that are trying to lose weight, if you talk to what they'd do on a regular basis, their calories might even be slightly too low on that basis.
But, then what they don't really account for is their nights out that they have in that week. If I bring, that's a simple example, they spend so much cutting calories by 400 calories a day, so they're looking at 400 calories that they cut, and they do that for six days of the week. Six days of the week they're taking 400 calories off and going into deficit for those 400 calories. That means, for those six days they're 2400 calories in deficit, which is a good start, because it's going to help you to lose some fat this way.
But, if you go out for a, let's say if you're out for a meal. You go out for a meal, something as simple as a chicken burger and chip, that could be 1500 calories, and if you add on top of that condiments like mayonnaise or ketchup you're going to dip the chips in, stuff like that, maybe some glasses of wine, some other drinks, a dessert, you can be anywhere from 1500 to 3000, 3500 calories. If we say cut it down a bit, and we say, let's say they take, they had a meal, had a few drinks, 2500 calories over they are for that one day. That 2500 calories will negate the other six days of being 400 calories below. All that hard work they've put in for those six days has been cut out by that one day of eating out and drinking out.
That's fine to go out for a meal, fine to have drinks and all of that. But, you need to expect that if you do that, you're not going to lose fat and you're not going to lose weight. You need to accept that, and just think, it's not been wasted, you are cutting those calories. Because, obviously, if you hadn't of cut those calories, and you had 2500 calories, then you would have put on weight, you would have put on fat. There is some benefit to cutting your calories, and then having a bad day, but having a day where you have more calories, but you can't expect to lose fat doing it that way.
What you need to do is think about, first of all, when you go out for a meal, when you have food, you need to think about being a bit more savvy about the food choices you make, looking at the lower calorie options, looking at better choices on the menu than you maybe would make normally. Also, in terms of your alcohol intake, think about either not having alcohol, or if you need to have, think about, hey, what's a low calorie alcoholic drink I can have rather than, let's say a pint of lager, or a large glass of wine. What can you have? You have some spirits, you have some white spirits that are going to be, obviously, a lower calorie option for those people that need to drink when you're out. That might be a good option for you to keep those calories down.
Then, around that, around those big, making better choices, you're probably still going to go over your calories, even if you're making good choices you have for a meal, you need to say, what can I do the rest of the week to negate some of that calorie surplus I'm going to have on that day where I'm going out. Say, can I cut my calories slightly more those other days, and if I do that, am I still going to be able to maintain good performance in my workouts? I'm I still going to be able to maintain a healthy feeling, am I going to still feel energized, or am I going to feel like crap? Because, we don't we get to that point where you're cutting calories so much that you feel like crap, and your body slows down. That's not going to be beneficial either. You need to really weigh that in.
Definitely, on the days around when you're going out though, you can look at cutting those calories around those days. Let's say you’re out Sunday night, Friday, cutting a few calories on Friday. On the Saturday, prior to going out, going to have to cut calories to try and negate that surplus on that day, and the same on Sunday, just cut those calories a bit more, just to try and balance the effect of you going out. But again, always consider everything you've had for the week, when looking at accessing how successful the diet is going. Because, you must look at that and think, let's really make sure I'm taking in account everything, so that I can say, "Okay, that week I know that I was in a surplus, so therefore I may have put on weight, and this week I've been good all week. Hopefully I've lost some weight this week."
We all know that it doesn't necessarily work as linear as that. It maybe that it takes a couple weeks for that to show on scales. Weight is not a straight line. The common calculation we talk about is the 3500 calories deficit will give you a pound of fat loss. It's a bit of wishy washy number. A bit of a, in the end, made up number. It doesn't really work in real life, but if you are consistently good, you will see results. If you are inconsistent, you will struggle to see results. I think consistency is the key.
Consider for those times when you're out especially, and plan for those throughout the week. If you know you have stuff coming up, plan to account for your weekly food plan, for your food shop, and just make sure you're thinking of calories over a long-term basis, rather than just one day at a time. Because, that will possibly affect how your fat loss and weight loss is.
If you are being consistent, and you're still not losing weight, and you're weighing and measuring, because the other thing is people think they're being consistent, but they're not weighing, or if you're not looking at portion sizes, and you really need to do that. Changing your body composition, especially for those of you that maybe would be your comfortable way, normal way, is not easy. You do have to be anal and strict on what you're doing to see some of those changes.
If you're doing that, if you're being consistent, but you're still not losing weight, then you need to come and see someone like myself. An expert that can maybe help you out with the way you're exercising, maybe look at what other factors of your lifestyle are affecting it. Sleep for example, hydration, are you on any kind of medication, or what supplements are you taking? All those things can come into as well.
The key thing is, first, to eliminate all the other variables. You need to make sure that you eliminate the variable, it's probably your calories. If you can keep that consistent, and Then you can see progress. If you're not seeing progress, then you need to breakdown and see what the other causes are. Check your calories on a weekly basis and try to maintain that consistent calorie deficit over the week, over the month, over the year, and you will see, hopefully, some results.
If you've got any questions, please let me know I'm happy to answer them either as a comment, or I'll use them as a video.