Fat moves slowly

You won’t gain a 3kg of body fat from one meal, let alone the pizza we have been discussing this week.

Gaining 3kg of body fat would require a huge amount of food - roughly 25,000 calories.

A large pizza with cheesy crust and every cheese and meat might be pushing 3500kcal.

So even if that was consumed in surplus, it’s maybe a couple of hundred grams of fat gain for that day.

The truth is we gain fat slowly and accumulate it over time.

We often don't realise the difference day to day, which leads to the continuing gains.

That 25,000 calorie surplus averages out to 278kcal/day over a 90-day period, which now becomes quite easy to do.

It’s easy to ‘start eating well next week’ and then put it off again when the gains are small, but not confronting. 

Life gets in the way and then the next thing you know it’s an 8kg weight gain over nine months, which is now more of a pressing issue.

Most people then set the goal of losing it in eight weeks, which means the regime required to do so is going to be very different from their last nine months. 

If ‘starting to eat well’ was a challenge to adhere to, the likelihood of sticking to a 750-1000kcal deficit is nigh on impossible.

You stick for the first two weeks, exercising often and eating well.

You lose 1-2kg of body fat and 2kg of water/carbs (let’s say 3.5kg total).

You’re thinking ‘3.5kg in two weeks - I’ll definitely hit my target’.

Then something pops up and your carbs sneak back in, leading to a 2kg weight gain alongside another 500g fat loss in the third week.

Now it’s a net result of 1.5kg weight loss from three weeks, but that looks like less than half of what it was after two weeks!

It’s understanding little things like this that are the benefits of having a coach guide you along.

There’s no magic diet or training program that only we know.

But when things get hard or it seems like you’re not making progress, a coach can guide you to the next milestone and keep the progress moving.

Many people doing it on their own don’t have the tools to get to the next milestone when it gets hard, so they end up back where they started.

Tom Fitzgerald