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Weight Management “Understand it”

Posted on December 18, 2014 · Posted in General, Health & Training

Weight Management

In the first 4 weeks of dietary restriction with exercise 70% of weight loss in most cases will only be through water loss. Once you keep going to week 5 & 6 you will really start to gain some longer term results. Continued diet and exercise from this point onwards should result in 70% or more FAT LOSS – This however will only be fat loss as part of a balanced diet

350Kcals is not a lot, not when you consider a King Size Mars Bar is 473Kcals*. Now if you reduce your daily intake by 350Kcals and increase your output through exercise or physical activity by the same amount – 30mins running at 80%MHR (MHR) or 60mins brisk walking at 50%MHR should result in 350Kcals burnt – you will have a deficit of 700Kcals per day.

Doing this combination over 5 days should give you a deficit of 3500Kcals which could work out at 2lbs fat loss per week or over a Stone in a 2 month period (after initial one month transition phase) – This is based on someone whom is maintaining the same weight not putting on or losing


2lbs of fat loss is the maximum amount of healthy fat loss per week

For most people a realistic aim should be 1 or 1.5lbs of fat loss


Balance should be roughly Carbs 55 -60% – Fat 25-30% – Pro 15-20%

Fats are important but for 1 gram of fat you get 9Kcals, where to 1 gram of Carbs & Pro you get 4Kcals.


You do not need to plan your week but consider old habits and tackle these

There will be ups and downs remember this

Exercise Goals;

Walking to the shops is great but may be boring. Find something you enjoy doing or something that you are happy doing and set yourself a target. Write down what you intend to do and when, stick to this, it is as important as work. Whether in the gym or the great outdoors, keep a record of what you have done and challenge yourself to beat this

Set ‘SMARTER’ Goals;  Specific, Measureable, Achievable, Realistic, Timed, Enjoyable, Recordable challenge and update these regularly (monthly or bi-monthly)


In most cases ‘winning the Great North Run’ would not be realistic or achievable. This may be a distant goal but get there in small doses. However if you have ran a certain distance in 30 minutes, running a little further in the same time is


Small and often for exercise is a real winner. The frequency of exercise is key to success. Go for 5 or 6 lots of 30 minutes over 2 lots of 1 hour. Two 15minute brisk walks a day is also better than nothing





Most People Should

  • Drink plenty of water – always have water with you and sip no it constantly
  • Eat Breakfast
  • Eat smaller portions / Use a smaller plate
  • Eat a variety of foods
  • Combine Foods – Carbs with Protein and Fat’s in one meal – Pasta with tomato sauce may not fill you for long. Carbs are great but digest quickly, fats and proteins slow the process down. By combining foods you can feel fuller for longer


  • Eat Complex Carbohydrates  – Whole Meals, Whole Grains, Green Leaf Vegetables etc (these take longer to digest than high carbs)
  • Avoid Refined Sugars; Cans of pop, sweets etc


  • Snack on sensible foods – Carrots, Fruits, Nuts – Plan snack food so you can eat healthy
  • Cook foods sensibly – Grill or boil don’t fry
  • Cut the alcohol – it may only be by one glass – keep a record and cut back that little bit
  • Low fat Spreads have lower calories in – Butter and Margarine are different fats but often have the same calories
  • Avoid Processed foods; these are often devoid of minerals, full of refined sugars and hydrogenated fats
  • Eat Fats but not Trans or Hydrogenated – Aim for foods which are low in Saturated Fats and high in Non-Saturated Fats
  • Saturated fats are mainly from animal foods. Non -Saturated are mainly from plant foods.
  • Trans fats are mainly found in processed foods


Minerals are a key to healthy diet and ‘Raw Foods’ are packed with them, in season carrots, spinach leaves, tomatoes, apples and berries should all help super charge your energy levels and are great sources of anti-oxidants. Minerals are key to creating enzymes which the body uses to breakdown & digest foods

Keep a food diary of everything you eat. The diary should be on hand at all times to log what you eat ‘BEFORE’ you eat it. From the temptation to have that little treat on the bar to the person offering the bag of sweets, ‘write it down’

You can’t be perfect and have to live.  Have a day off a week, socialise as you would like to. Mind this does not mean you can abnormally over indulge just because you have worked hard the rest of the week, just have a normal day & night

Get friends or family & work colleagues on board with what your intentions are, ask for their support. It may sometimes even help to engage friends or family with you on this. It can help with motivation and you will know that you are not alone


The advice given is not a must do or must not do, it is meant as a guide so that you can make your own decisions. Any goals that are set are goals that you must be happy with. Not just in what they are but also in how they are to be achieved

Remember it is several Small Changes not one or two Big Changes, which for some makes a change of lifestyle. Take this seriously and do this over time

Full dietary analysis would show a breakdown of you calorific intake, from carbs, proteins, fats and alcohol to your physical calorific output

It helps massively to be able to set targets and plan your goals – if you don’t know what you are really doing now, intake and output, then how can you make any changes!

‘ iCan fitness ‘ offers full dietary analysis and forward planning, individually or with any personal training package; www.icanfitness.co.uk


Remember the longer you can sustain any healthy diet and exercise programme the more the health benefits will increase. This also means that as you progress the body will start to respond quicker.