Being back home on the east coast during the holidays has made me realize how easy it is to gain weight, especially if you don't exercise. Let's face it, most of us have access to food 24/7 and the winter season can influence your decisions through colder temperatures and lack of sunlight. So most likely you are going to consume more calories than normal. However, this doesn't mean you have to gain weight. Remember, you gain weight through an excess amount of calories, we don't gain weight due to a calorie total. One person could eat 3,000 calories per day and lose weight, while the second person could only eat 2,000 calories and gain weight. 

How could this be?

For most cases it is a simple math equation, calories consumed versus calories burned. There are three outcomes that can occur: 

  1. Calories consumed > calories burned = weight gain
  2. Calories consumed < calories burned = weight loss
  3. Calories consumed = calories burned = weight maintained  

The majority of these calories should come from eating fruits, vegetables, certain grains, fish, eggs and other lean proteins. That is if you want to be healthy and look twenty years younger than your peers. If you could care less about your health, then go ahead and eat whatever you want until you hit your calorie limit and you will lose the weight. There are numerous calculators on the internet that you can use to figure out how many calories you will burn a day (total daily energy expenditure). These calculators aren't perfect but they do give a general idea of how many calories you should be consuming on a daily basis. 

Your total daily energy expenditure (TDEE) is the total number of calorie you will burn in a given day. This number will fluctuate on a day to day basis so a make sure you consume more calories on the days you exercise and less on the days you don't.  To get a better understanding of this I went ahead and calculated two different energy expenditures.  The higher energy expenditure (3144) is based off my personal training profession and training regime. I will perform a strength and conditioning routine six days a week consisting of sprints, deadlifts, squats, presses and other compound movements which puts me in the very active category. The lower energy expenditure (2187) is based off the sedentary version of myself. The calculations are based off someone who sits eight to ten hours a day and doesn't exercise.

Screenshot 2016-12-22 at 5.28.55 PM.png
Screenshot 2016-12-22 at 6.44.42 PM.png

As you can see from the numbers on the right versus the left, exercise and your profession play a critical role in weight loss. When it comes to weight loss the most important thing to realize is that your diet is specific to you and your needs. If I stopped working as a trainer and started a desk job where I was sitting all day then I would have to adjust my calories accordingly.  Furthermore, weight loss doesn't happen overnight. It is a cliche, but it is one that is worth repeating, weight loss doesn't happen overnight, it takes time. You must have discipline, consistency and patience. Nevertheless, we can speed this process up by increasing your TDEE.

The best way to increase your TDEE is by increasing the amount of muscle on your body through daily movement and resistance training.  In order for a muscle to become bigger or denser, it needs three things, stimulus, recovery, and adaptation (read more) .  Put simply, you need to train hard, eat right , and sleep.

Not as sexy as you thought, right?

And this is why the majority of people are overweight, because they are lazy. However, we live in a culture that is afraid to take responsibility for their faults. Yes, there are some genetic factors, but ultimately you are in control of your health and I am going to show you exactly how to take your life back. Follow the three steps below :

Step 1: Click the picture to find out your TDEE

Step 2: Click the picture to find out the meals you should be eating

Enter in how many calories you should eat based off your TDEE

Enter in how many calories you should eat based off your TDEE

Step 3: Eat more calories on the days you exercise and less calories on your rest days


BONUS STEP: Hire someone to write you an exercise program that focuses on strength training or head here for a free workout program