October 2018

How many calories do I need?

Tue, 10/23/2018 - 16:08 -- Jamie

Calorie needs vary from person to person. This will depend on a huge number of factors, this is where one size fits all approach such as Slimming World and Weightwatchers fall down because they have an inability to tailor for an individual's needs.

Your calorie needs are dependant on the following-

Your age

Your exercise- i.e the duration, format and intensity

Your occupation- Are you someone who is sat at a desk or are you someone that is active during your job?

Genetics- Some people naturally burn more calories than others

What Is under Reporting?

Tue, 10/23/2018 - 16:07 -- Jamie

What is under-reporting?


People unknowingly underestimate the number of calories that they are eating.

If someone is overeating calories without realising it, this can impact on their weight loss.

This can make people feel like they are working hard but not seeing the results from it. Some reasons/examples of why this is are as follows-



Amounts of food

Forgetting about food that you have eaten


how to build habits

Tue, 10/23/2018 - 16:04 -- Jamie

Building habits

Your habit statement-

“I am 90-100% confident I will (this will be your action) when (this will be your trigger or the situation that will remind you to ask here) for the next 7 days”.

For example- “I am 90-100% confident that I will eat one portion of fruit (your action) at lunch (your trigger) in order to improve the quality of my diet.


Getting it just right

You have to be sure that you can stick to the habit. You have to be 90-100% sure.

What are habits?

Tue, 10/23/2018 - 16:03 -- Jamie

In simple terms, habits are built in tendency for our brains to repeat things that we’ve done before. Habits save brains space as we don’t have to think about what we need to do all of the time.

The Most important part of weight loss (NEAT)

Tue, 10/23/2018 - 16:01 -- 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