Posted on January 5, 2014 · Posted in News

Consume 100kcals less!

It’s achievable, realistic and will SAVE you money.

Weight gain is caused by eating more calories than you are burning off.  It is a fine balance.  Try not to fool yourself otherwise.  If you are gaining weight, you are taking in more calories than you are burning off.  Studies show the average weight gain is 1kg per year.1  This happens when we take in less than 50kcals more than we are burning off each day. The balance is only slightly out of kilter but has significant effects over time.

The first step to reversing this trend is to create a 100kcal energy deficit.  This means eating or drinking 100kcals less than you are burning off each day.  This can be done by;

  • Walk an extra mile each day2
  • Reducing food portions by 10%2
  • Eating one less chocolate biscuit a day2

These behaviours should fit into most lifestyles without extreme effort and inconvenience.  Make the changes simple and enjoyable and they should last years.

Over the period of January there will be regular updates on as to how to create a 100kcal energy deficit.  Try this for 4 weeks and you should lose approximately 1lb body fat.  Try it and see!

  1.  Patterns of long term weight changes in overweight developing Danish men and women ages 30 to 60 years.  Haitmann and Garby.  Int J Obesity. 1999. 23; 1074-1078.
  2. Obesity and the Environment: Where do we go from here?  O’Hill et al.  Science 2003.  299: 853-855 (2003).

About the Author