The Kitchen Scales
When working with clients who want to lose weight and tone up I find that they become way too obsessed with the bathroom scales and completely forget about the scales which I think is way more important, the kitchen scales…
Weight loss is a simple maths equation.
If you want to lose weight you need to eat less calories than you use on a daily basis. It’s simple when you think about it but it’s not always easy to get right.
Calories in > calories out = weight gain
Calories in < calories out = weight loss
If you want to lose 1lb in body weight per week
... and 1lb = 3,500 calories
You will need to eat 3,500 calories per week less than you use
OR
You will need to use 3,500 calories extra per week by exercising more.
The best and the most sustainable way is to combine the two and eat a little less and exercise a little more.
One of the main reasons people find it so hard to lose weight is because they eat too many calories. It’s simple!!! The crazy thing is, they may not even be aware that they’re doing it!
The thing is absolutely everything you eat has calories!!! It doesn’t matter if you over eat on lettuce, apples, chicken, crisps or sweets. The end result will be weight gain.
If you’re knowingly eating more calories than you use every day then perhaps you’re just not ready to make the necessary changes. If on the other hand you feel like you should be losing weight, you feel like you’re exercising more and eating less but you’re not seeing any results it could be possible that you’re unknowingly eating more calories than you think.
When you start to look at changing your diet you get used to reading labels. The label tells you that a portion is 100g and will tell you how many calories and how much carbs, fats and proteins the portion contains. Lots of people will try to guess what 100g is or maybe they will weigh out 100g once and guess every time after that. Now unless you have some kind of super vision, an amazing eye, and a great memory this can’t possibly work. You may only have an extra 5g today but by next week that’s an extra 50g and a whole lot of extra calories.
This is why the kitchen scales needs to become your scales of choice. My scales has a permanent place on the kitchen work top and everything gets weighed.
I know what you’re thinking. Sher it's only an extra 50 calories BUT how many times do you do it in a day??? An extra 10g of oats in the morning, an extra 20g of rice at lunch, and extra 15g of peanut butter on your toast… Supposing you were to guestimate 4 times a day that could possibly be an extra 200 calories which could totally throw your calorie deficit out the window.
So this may be something to think about if you find that you’re struggling to lose weight or if you’ve hit a plateau.
Have a real look at what you’re eating and your portion sizes this week. If you think you’re doing all the right things and not losing weight it could be that your portion sizes are a little off.
Have a lovely evening 😉
Weight loss is a simple maths equation.
If you want to lose weight you need to eat less calories than you use on a daily basis. It’s simple when you think about it but it’s not always easy to get right.
Let’s take a closer look…
Calories in > calories out = weight gain
Calories in < calories out = weight loss
If you want to lose 1lb in body weight per week
... and 1lb = 3,500 calories
You will need to eat 3,500 calories per week less than you use
OR
You will need to use 3,500 calories extra per week by exercising more.
The best and the most sustainable way is to combine the two and eat a little less and exercise a little more.
One of the main reasons people find it so hard to lose weight is because they eat too many calories. It’s simple!!! The crazy thing is, they may not even be aware that they’re doing it!
The thing is absolutely everything you eat has calories!!! It doesn’t matter if you over eat on lettuce, apples, chicken, crisps or sweets. The end result will be weight gain.
If you’re knowingly eating more calories than you use every day then perhaps you’re just not ready to make the necessary changes. If on the other hand you feel like you should be losing weight, you feel like you’re exercising more and eating less but you’re not seeing any results it could be possible that you’re unknowingly eating more calories than you think.
When you start to look at changing your diet you get used to reading labels. The label tells you that a portion is 100g and will tell you how many calories and how much carbs, fats and proteins the portion contains. Lots of people will try to guess what 100g is or maybe they will weigh out 100g once and guess every time after that. Now unless you have some kind of super vision, an amazing eye, and a great memory this can’t possibly work. You may only have an extra 5g today but by next week that’s an extra 50g and a whole lot of extra calories.
This is why the kitchen scales needs to become your scales of choice. My scales has a permanent place on the kitchen work top and everything gets weighed.
I know what you’re thinking. Sher it's only an extra 50 calories BUT how many times do you do it in a day??? An extra 10g of oats in the morning, an extra 20g of rice at lunch, and extra 15g of peanut butter on your toast… Supposing you were to guestimate 4 times a day that could possibly be an extra 200 calories which could totally throw your calorie deficit out the window.
So this may be something to think about if you find that you’re struggling to lose weight or if you’ve hit a plateau.
Have a real look at what you’re eating and your portion sizes this week. If you think you’re doing all the right things and not losing weight it could be that your portion sizes are a little off.
Have a lovely evening 😉
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