July 2018

The most effective way to lose fat.

Sat, 07/14/2018 - 23:46 -- Jamie

NEAT is calories that you burn that’s not from planned exercise.

This includes things such as:

Sitting on the sofa twitching your feet

Carrying shopping bags to your car



Holding your posture


NEAT has a huge part to play when it comes to your calories in vs your calories out. Below are some examples as to why this is-

When we are resting we burn 77 calories per hour

Sitting down burns 80 calories per hour

Sitting whilst fidgeting burns 118 calories per hour

What is a calorie surplus and what does it mean to be in one?

Sat, 07/14/2018 - 23:43 -- Jamie

Today the topic of thought is about calorie surplus’ in which I will explain what they are/what they mean and the background to it.

So first and foremost, what is a calorie surplus and what does it mean to be in one?

A calorie surplus is when you eat more calories than you burn.

People don’t become overweight for one reason, there are many reasons/ways that we can be in a calorie surplus and gain weight and these are explained below-


Weight gain factors-

How do you create a calorie deficit?

Sat, 07/14/2018 - 23:40 -- Jamie

First and foremost let’s get down to what a calorie deficit is and what it means.

A calorie deficit is when you burn or expend more calories than you consume through food/drinks. A calorie deficit has to happen in order for anybody to lose weight.

We all see a lot of diets that are around yet what a lot of people don’t actually realise is that even fad diets are based off a calorie deficit.

An example of a calorie deficit is as follows-

What is a calorie and what do they mean?

Sat, 07/14/2018 - 23:38 -- Jamie

What is a calorie and what do they mean?


A calorie is the amount of energy that is needed in order to heat 1 litre of water at 1-degree Celsius. A calorie is basically a unit of energy.

Calories in macronutrients are-

Carbohydrates have 4 calories per gram

Protein has 4 calories per gram

Fats have 9 calories per gram

Alcohol has 7 calories per gram


An example here would be-

If you had a food that contained 10 grams of carbohydrates then this would equal to 40 calories.


How do I burn calories?

Sat, 07/14/2018 - 23:36 -- Jamie

Calories out

So today we’re talking about how to burn calories. Your calories out come from burning calories by doing things such as going to the gym, doing a home workout, going for a walk, mowing the lawn, swimming etc. All of these things burn calories as you are moving your body.

As for calories in they 100% come from your diet (what you eat).

Calories can be in foods that we may not even know that they are in. Some examples of this are-

Sauces/Cooking sauces, such as mayonnaise, ketchup, salad cream, hunters chicken cooking sauce, bolognese, carbonara.