Okay so speaking from experience with my online clients that aren’t hitting their weight loss goals often comes down to them being honest with themselves about what they are really eating…

When I go through the breakdown with them and they say well Monday to Friday I was on point and stuck to my daily deficit of 200-250 calories but on Saturday and Sunday I had a few drinks and ate a couple of #donuts 🍩. Then the penny drops. You’ve stuck to a deficit during the week but then come the weekend you’ve cancelled out all that hard work by over indulging.

Now I’m not for one minute saying you can’t enjoy yourself but IF you’re on a weight loss journey you need to account for your weekend indulgence. This can be done by either having a slightly bigger deficit during the week giving you more freedom on the weekends or you can add an extra workout in to build and increase in energy expenditure.

Next time you haven’t hit your weekly/ monthly target. Be reflective and really think about whether you’ve truly been sticking to the plan…


Top tips for staying in a calorie deficit


1. Count your calories

One way to make sure you don’t eat too many calories is to count them. In the past, logging calories was quite time-consuming. However, modern apps have made it quicker and easier than ever to track what you eat. Some apps also offer daily lifestyle tips to help keep you motivated. This may be more useful than just logging your intake, as it could help you form healthy, long-term habits.

2. Use less sauce

Adding ketchup or mayonnaise to your food can add more calories than you may realise. In fact, only 1 tablespoon (15 ml) of mayonnaise adds an extra 57 calories to your meal. If you use a lot of sauce, try eating a bit less, or not using it at all, to reduce the number of calories you’re eating.

3. Don’t drink your calories

Drinks can be a forgotten source of calories in your diet. Sugar-sweetened drinks, such as soda, are also linked to obesity and type 2 diabetes. A single 16-ounce (475-ml) bottle of Coke packs nearly 200 calories and 44 grams of sugar. One study suggests that drinking a lot of sugar-sweetened beverages not only adds many unnecessary calories to your diet but may also increase your hunger later on. You may want to cut back on other high-sugar, high-calorie drinks as well. These include alcohol, some commercially produced coffee drinks, and sugar-sweetened fruit juices and smoothies.

4. Don’t add sugar to tea and coffee

Tea and coffee are healthy, low-calorie drinks, but spooning in just 1 teaspoon (4 grams) of sugar adds around 16 calories to your drink. Though this may not sound like much, the calories in a few cups or glasses of sugar-sweetened tea a day can add up.

5. Don’t keep junk food in the house

If you keep junk food within easy reach, it’s much easier to eat. It can be especially problematic if you tend to eat when you’re stressed or bored. To stop the urge to reach for unhealthy snacks, keep them out of the house.

6. Use smaller plates

Today’s dinner plates are, on average, 44% larger than they were in the 1980s. Larger plates have been linked to larger serving sizes, which means people are more likely to overeat.In fact, one study found that people with larger dinner plates at a buffet ate 45% more food than those who used the smaller plate size. Choosing a smaller plate is a simple trick that could keep your portion sizes on track and curb overeating.

7.  Bulk up meals with vegetables

Most people don’t eat enough vegetables. In fact, it’s estimated that around 87% of people in theUnited Kingdom don’t eat the recommended amount. Filling half your plate with vegetables is an excellent way to increase your vegetable intake while cutting back on higher-calorie foods.


Help and Advice

If you’re looking for any advice on the above blog or are looking for guidance and motivation through online coaching drop Aimee an email on o find out more information on how we can help you just like we’re helping hundred’s of other individuals become a fitter, healthier version of themselves. Alternatively  go to this link to set up a consultation call.

#onlinecoaching #fitness #personaltrainer


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