One thing we always endeavour to do at RISE is to help people understand the amount of calories in and out that will enable them to lose weight (if that is part of their goal).
We’re well aware that there is more to being healthy, and to life in general, than just being in a calorie deficit.
But all the research shows that deficit needs to underpin what we’re doing, if weight loss is our intent.
We’ll help them understand what their maintenance calories are.
And what levels below that would equate to what sort of speed of weight loss.
I’m not sure I’d go so far as to say we “recommend” a certain calorie intake – it’s more guidance and understanding.
Their choice what to then do.
Sometimes people come back to us and say “XYZ person has said these calories are too low”.
Or “They say I shouldn’t go as low as 1,200 calories as it’s bad for me”.
Usually my first question is “Is that person naturally quite a lot bigger than you and generally more active?”
The answer is nearly always “Yes”.
They’re often a relatively young, in good shape FitPro (gym instructor, Personal Trainer, etc).
Their advice makes sense – for them.
Our resting energy requirements are dictated mostly by our body’s size and composition.
And most the rest of our energy needs come from our activity levels.
A 5’2″ 50 year old menopausal lady who had a desk job and, whilst always busy, can only fit so much physical activity in…………
Is going to have very different energy needs to a 6’2″ lean guy who’s on his feet all day.
Neither “fair” nor “unfair”.
Just is what it is.
The former might maintain on 1,500 calories a day, the latter on 3,500.
The latter will drop weight super quick on 2,000 calories whilst the former gains.
Their requirements are not the same.
Whilst we wouldn’t suggest going so low as to be starving hungry and miserable, of course……….
Some people do need to go relatively low in order to elicit weight loss.
Telling them otherwise, well meaning or not, isn’t going to help.
I often liken successful calorie deficits to limbo dancing – as low as you can go without falling over.
If you’re already a member and don’t already know your numbers, check the Assessments tab on the app.
If you’re not already a member, what are you waiting for? Genuine question! –> www.myrise.co.uk/apply
It’ll give you two numbers – maintenance and what would lose 20lbs in 8 weeks.
If the second number is too low for you (probably because you’re relatively small and don’t have a great deal of weight to lose) then go somewhere in between that you’re happy with.
And, a few tips on how to do that as easily as possible:
– A weekly target gives flexibility. Most people are more likely to hit 10,500 for the week and have some days of 1,200 and some of 2,000+ than they are to hit 1,500 every day.
– Low calorie density foods that you enjoy (see www.myrise.co.uk/density) can help you get enough food to not be (too) hungry
– Be aware of those relatively pointless extra calories you can easily swap out – energy packed drinks when you’re just as happy with low cal alternatives, random bits of eating and grazing that don’t really add any enjoyment to your day, etc
Much love,
Jon ‘Ludacris’ Hall
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RISE in Macclesfield was established in 2012 and specialise in Group Personal Training weight loss programmes for those that don’t like the gym and find diets boring and restrictive!
