Discover more about my e-book, Total Fitness Simplified, and unlock practical insights for improving your fitness and nutrition journey.

The calorie quandary

The calorie quandary

What a pain this is going to be!

Yeah, that’s one thought. The other is that it’s a chance to get control of you! Learn about what you’re currently doing and honestly consider any changes you might want (or need) to make. Come on, be realistic, life doesn’t stay the same.

Now that you know roughly how many calories you need to maintain your current weight, the next questions are:

1. How many do I eat?

2. Do I need to make a change?

3. What’s my reality?

Count, count, count……..then become aware!

There are multiple ways to count your calories. I’m old school, so I like to physically write down what I eat and when I eat for 3 straight days. For me, this gives something I can look at and easily notice some common trends that I have. You can find food calorie counts on their packaging labels, on the internet or books you can easily find on Amazon or at your local book store. If you’re a techie, use one of those handy dandy phone apps that’ll probably give you more data than you’ll ever want.

The point of this effort is to become “aware” of what you eat and how many ballpark calories you’re eating. Pretty soon, you’ll be able to estimate the calories of any meal very quickly.

So………what’s the information telling me?

Based on the number of calories you need (from the last newsletter) and the daily calories you ate on your log, are you in a caloric surplus or deficit? Over any period of time, a surplus of 3,500 calories will equate to a one-pound weight gain and a deficit of 3,500 calories will be a one-pound loss. That’s purely science!

Yes, there are variables involved like water retention, hormone cycles, prescription drugs, etc etc. But, that’s why you shouldn’t weigh yourself every day or the day after you had a buffet breakfast followed by a buffet dinner.

Having said all that, now’s the time to consider your goals. Do you want to lose weight, gain weight or just remain status quo? A livable goal for losing weight is an approximate 500 calorie deficit per day (on average) and an approximate 200 to 300 calorie excess for gaining lean weight.

So…..where does life fit in with all this?

Now is not the point where you start feeling overwhelmed! In fact, just the opposite. You’re armed with information and can build a long-lasting plan to get to your goal. As you may have read before in my previous newsletters, we’re here for the long haul. Live within your comfort zone. Things come up in life (whether they be out-of-town trips, vacations, holiday events) that you want to enjoy and not have to be “totally” in control. You’re human, enjoy them…..just get back on track when you’re in your normal zone. Remember, you’re in control. Take charge!

Feel free to send me an e-mail at [email protected]

To your health and happiness,


Send a Message

Ready to take the first step towards a healthier, happier you? Fill out the contact form below to schedule your free consultation and start your fitness journey today!

Please tell me how you heard about me?