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I’ve had a lot of conversations recently with people about calories.
Bought on, no doubt, because we’ve been mentioning them more in these blogs and our members only content and support systems then we used to.
Lots of questioning about the accuracy of tracking energy in vs. energy out..
Particularly from people who, by their calculations, have been in a calorie deficit but haven’t been losing weight.
So, how accurate is it?
Short answer?
Reasonably so, but not not mega precise.
The numbers on a food label won’t be a million miles out.
But with variance in calorie calculation methods (does a caloriometer sufficiently accurately represent what happens in the human body?) ingredient ratios, portion size, effects of preparation and cooking, how much energy is used to digest different macronutrients, individual differences in digestion and absorbency and more……….
It could be sufficiently different to what we’ve got down on paper.
Especially when these variances compound up.
If the above six factors are 5% out each, that multiples to 35% out altogether. 10% out equates to nearly 80% altogether.
Note: I have made those numbers up to make a point and the reality will likely be closer.
And that’s before we consider any accidental ‘under reporting’ (forgetting all the little extras that sneak their way in).
And variances in energy out based on body composition, estimated activity (exercise and non-exercise) levels, exercise intensity and more………
Can all add up.
Between all these what appears to be, say a 500 calorie a day deficit can actually, very easily be a 500 calorie a day surplus.
Based on their being 3,500 calories in a pound of body fat (and that’s debatable and variable too), that’s the difference between losing a pound a week and gaining a pound a week.
The numbers are imprecise.
Agreed.
But the concept isn’t.
Energy can’t be created or destroyed.
Once it goes in our mouths it goes to one of three places.
Excreted (mainly toilet but also sweat, breath and even snot, ear wax and the like. Although all but the first are fairly minimal).
Used by the body.
Stored by the body (fat, blood sugar / glycogen, etc).
Just because what’s happening doesn’t seem to match up to our numbers……….
Doesn’t mean the concept of the numbers is at fault.
Huge, controlled experiments and studies have, time and time again, shown that, when all else remains equal, increasing energy out and / or decreasing energy in equates to weight loss.
And vice versa.
Our problem, as we’ve mentioned before, is that we don’t live in a lab.
But we can still make tactical adjustments to achieve the same benefits.
How to Achieve a Calorie Deficit
Go nuts at the weekend, but perhaps just a little less so.
Average out the week and don’t ‘write it off’ when one meal or day isn’t “perfect”.
Make tactical swaps for things you still enjoy but will bring that average down.
Do a form of exercise you enjoy.
Don’t “eat back” the calories from that exercise as a reward.
That’s the majority of it.
Remember, the numbers are imprecise but the concept isn’t. The concept is how you achieve a calorie deficit.
Find an agreeable way to make that concept work for you!
And, if you haven’t already, check RISE in Macclesfield’s briefing meeting if you like the sound of somewhere that will help you realise where not be as they seem, rather than berating you for not trying harder or accusing you of lying!
Much love,
Jon ‘Imprecation’ Hall and Matt ‘imprecatory’ Nicholson
P.S. Yes, I googled “words beginning with imprec’
P.P.S. We’re doing something new in July. We’ve been working on it for a while. Should be announced today or tomorrow – keep your eyes peeled 🙂
RISE Macclesfield – myrise.co.uk
Serious transformations. Fun times!
Enter your details at myrise.co.uk for more information about what we do.
Or check out our monthly find-out-more meeting if you want to learn more about our free ’20lbs weight loss in 8 weeks’ and ‘Beach Body’ challenges –> myrise.co.uk/briefing-meeting
