How easy is it to add 1KG of body fat?

How easy is it to put on weight?

The answer to this is VERY!

Here’s a frightening way to look at it.

To lose 1Kg of weight you need to cut out 7,700 calories. If you decided to run a calorie deficit over a 20 day period that would work out as roughly 385 you’d need to restrict daily. A sensible amount of calories over a manageable period don’t you think?

But if we reverse engineer this by overeating 385 calories daily you’d gain a 1 KG over 20 days.

Eating an extra 385 calories a day is pretty easy to do.

That could be 308 calories from a “household” glass of red wine and a small packet of crisps which are roughly 152 calories that’s a total of 460 calories. Oops

Or it could be an extra bagel at lunch (260 calories) and a KitKat (218 calories - other chocolate bars are not as good, no I’m not sponsored by them) that’s a total of 478 calories.

Oops again

Now, I’ve plucked these foods out of thin air and worked out the rough calories.

The point is IT’S VERY EASY to overeat high-calorie foods, think we are eating well then scratch our heads as to why the scales don't shift the way we want them to.

I talked about today in Velo Performance Facebook members group. Often people talk about fat loss but I think the biggest impact of changing people's habits is to show how easy it is to gain.

Thanks for reading.  

Simon

Performance & Nutrition Director
2 X Winner of Gym Based PT, and founder of VPCC