338 calories pt.2

A few months ago I wrote an email about the energy deficit required to achieve a typical weight loss goal (-6kg) by Christmas.

The required deficit was -338kcal per day.

If you started back then, you would be down 3.5kg and on track to hit -6kg by Christmas simply by maintaining the same deficit.

If you get started today, you will need a -785kcal deficit to achieve the same goal by Christmas.

This is achievable, but it’s going to require a lot more change on a daily basis than the -338kcal deficit demands..

I don’t know if anyone did set the goal, or how they are going if they did, but the point of this reminder isn’t to make anyone feel bad for not getting started.

Instead, it reinforces the benefits of getting started with small changes even when the rate of change seems unexciting.

This is exactly why you can use the last couple of months of 2018 as a preparatory phase for 2018.

You might lose a couple of kilos only to regain them during the festive season, which can lead to a frustrating net balance.

However, this is much better than gaining a couple of kilos during the same period, only adding the loss target in 2019.

Even if the scales are ignored, getting moving now to build some strength, fitness and confidence will make physical activity much easier next year.

There is an old Chinese proverb** that sums up this situation perfectly:

“The best time to create an energy deficit was six months ago, the second best time is now.”


**this may or may not be: old, Chinese, or a proverb.

Tom Fitzgerald