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Have you ever gained weight?

If so, how much in lbs?

Eg: 30lbs

And over how many days?

Eg: 300 days

Times the weight in lbs by 3.5.

Eg: 105

Then put three zero’s on the end.

Eg: 105,000

Divide that by the number of days.

Eg: 350

That number is the daily number of surplus calories that you would have had over maintenance, on average, for that to happen.

We’re aware there are variances in the accuracy of that, but it won’t be too far from the truth.

If you’ve gained 3 stone (42lbs) over 10 years it would be 141 and so on.

Let’s say your maintenance calories (the amount you would maintain current weight on) are 2,000 (smaller less active person) to 3,500 (larger, more active person).

————- I know some people will feel their maintenance calories are much lower than this, but until that can be proved under test conditions (and it hasn’t after many thousands of attempts), I’m happy to go with these numbers ————

Again, it won’t be a million miles out of that range if it is.

What percentage is the surplus of maintenance?

Eg: 350 / 2,000 * 100 = 17.5%

141 / 3,000 * 100 = 4.7%

For most people that surplus will be somewhere between 5 and 20%.

Maybe 30% at most.

Meaning, in essence, that if that person had eaten 5 to 20% less in that time frame, they would have maintained.

Or if we were to go 5 to 20% under maintenance, we would lose that weight over the same amount of time.

It’s often not as big a change needed as we’ve been telling ourselves it is.

Not saying it’s easy, but probably more doable than we thought?

And it might not be that we even need to eat less.

Could we eat the same volume at a 5 to 20% lower calorie density?

Or even more at half the average density?

Again, there’s only so much accuracy in all these numbers.

But the concept is valid.

And the numbers won’t be too far from reality.

But, the key is that the changes we would benefit from making often aren’t as big as we’ve been telling ourselves they are…………

Much love,

Jon ‘Carol Vorderman’ Hall

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at myrise.co.uk - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.