An Idiots Guide to Weight Loss

A fool proof guide to weight loss

Super short version as text

Your total calories eaten in a day is dependent on how many calories you burn.
Do this.
Buy a FitBit.
Sync it with My Fitness Pal.

Eat 500 calories less than you burn.
Make sure a quarter of your calories are coming from protein.

You`ll lose a pound of fat a week.

That`s it.. done.. its that simple.

Rebekakaka british physique champThe longer version

With simple common sense and a fraction of the will power that low-calorie food diets or boot camp style exercise demand, you can make dramatic, lasting changes to your body.

 guide to weight lossBy simply eating more frequently and swapping your foods to a diet higher in proteins, using foods such as lean meats fish, eggs, milk, beans, nuts etc., having short daily walks and 8 hours sleep each night you can make these changes.

The answer is to use foods you already like, as the best food plan is the one you can stick to consistently, your body will then begin working more efficiently as nature intended.

You don’t need point systems or coloured days, just plain old fashioned common sense.

To get the best results, I teach my clients to transform their bodies with simple weight training exercises and follow a simple diet.

It`s ideal for men and women of all ages, shapes and sizes, and the simplest way to get maximum progress, resulting in visible changes in your body.

More precisely its a set of parameters, which I think in a gun to their heads scenario, most trainers would agree with, in the broadest terms.

So many rules!

guide to weight lossThese are the diet/training and cardio rules you’ve heard about. Yet there’s so much confusing information out there, that you don’t know what to believe.

Firstly I`d like to dispel a myth about the rapid weight loss promised by many articles and Personal Trainers. Essentially they`re telling you what you want to hear.

You know the adage if it’s too good to be true it usually is.
So, for every gram of carbohydrates, you eat, your body will retain an amount of water.

A low carb diet will bring about weight loss due to the body retaining less water and yes you will lose 10 lbs of weight in 14 days.

However, a low carb diet isn’t usually maintainable for long periods of time, and if you can’t be consistent, all the lost weight will return.

You`re then back to square 1 or possibly worse having gained weight from initial extra eating due to the unimaginable cravings.


A low carb diet eliminates starchy carbs, i.e. bread, pasta, rice, potatoes. That`s why the thought of some crisps would have you salivating…

However, most people who go low carb actually make a classic mistake of actually going low carb AND low calories.

A low carb, high fat diet is easier to stick too, if it suits your taste palate.. I like carbs, but high-fat high protein diets definitely work.

The commonsense approach

5 stone weight lossSo we`re eating a good clean diet including foods which are naturally high in protein with a small/moderate amount of healthy fats and a MODERATE amount of carbs.

The simplest way to boost protein intake is to use a protein powder even in supermarkets these days.

A moderate amount of carbs will allow us to have plenty of energy, yet not crave them.

We will eat 5-6 small meals a day equally distributing carbs, fats, and proteins so we`ll have stable levels throughout the day.

Thereby eliminating the “afternoon crash” when you`d give anything to have a nap.

I find fats usually take care of themselves.

A sample diet for a beginner

Porridge with a scoop of protein powder

or 2eggs on toast & milk.

Tuna and an apple

Chicken salad sandwich & milk

Nuts and a banana(this will eliminate the afternoon crash)

Chicken stir fry with noodles(Spaghetti bolognese/shepherds pie/or similar would suffice)

A scoop of protein, or cottage cheese, nuts, tuna etc

Swap foods of the same type in and out of meals for variety.
This is, of course, an elementary example of how we`d go about your food, there`s plenty of room for improvement on the example for more advanced trainers.


guide to weight lossI wrote this nearly 4 years ago (8 now lol) and I put a similar diet up on Facebook for beginners last week. It`s a solid BEGINNERS plan.

I haven`t added an advanced trainers diet because I could easily have googled it or used a friends diet, which proves nothing.

A beginners diet is far harder to find because hardly anyone thinks like a beginner…

Set yourself up for success and learn consistency, then advance.

My last tip would be to download My Fitness Pal.

You scan in your food, and it breaks down how much protein, carbs and fats you`ve eaten and will also give them as a percentage.

Essentially, you`re after 25% of your calories from protein, the remaining 75% of calories as long as your carbs and fats don’t drop below 25%, can be made up of whatever % your taste prefers.

My Fitness Pal does all this for you – promise!

food and nutrition endorsementThese percentages or “macros” will allow you to lose a higher percentage of fat rather than muscle and fat loss or conversely add lean muscle rather than just getting fatter if gaining weight.

Nearly every client I`ve trained has already downloaded it and discarded it lol 🙂

Fit Bit provides data, data takes away the guesswork, even if its not as accurate as its supposed to be, it all helps.

Whilst most people understand the data they can see, they dont know how to use it, so I will show you and you definitely don`t need the paid version.

Download it here

Of course, cardio and or weight training will have to accompany this.

The final caveat is that you must either be in a slight deficit or surplus of calories depending on your goal.

Your total calories eaten in a day is dependent on how many calories you burn.
Do this.
Buy a FitBit.

Buy one here

Sync it with My Fitness Pal.

Eat 500 calories less than you burn.
Make sure a quarter of your calories are coming from protein.

The Myth Explained

guide to weight loss
Courtesy of Victor black

This is where most people get it wrong.

Ideally, you will be eating as many calories as possible, yet still, lose weight or as few calories as needed to gain weight, so you minimize fat gain.

Eat too little (a frequent mistake), and your metabolism will fcuk you and stop weight loss.

Eat too much, and you`ll increase your body fat.

This is a rough guide only, and all I`ve done is give a one for all plan as best as I can and in the simplest way to follow.

Of course, I can advise on all levels from beginner to advanced, and you`ve only to ask for more detail, and I`ll supply it.

lean bulking personal training
It`s not all about fat loss, there are many of us who struggle to gain weight! We increased his calories and not only gained weight, but improved condition.

Food is your best friend (whether gaining or losing weight!)

Think about it, food contains the nutrients contained in vitamin pills. So the more nutrients you eat the better.
If your`e dieting and your journey is going to take several years, you will be in a deficit all this time, so your food needs to be as nutritious as possible for your long term health.

If you create a healthy 500-750 calorie deficit, your body will help you burn fat.

If you create an unhealthy 500-750 calories deficit your body will try and starve it off and you`ll burn muscle as quickly as fat. (muscle is the thing that you want to shape your body, not a pair of xs leggings lol)

This is why eating 800-1200 calories a day is a bad idea, because if you take 750 calories from 1200, your left with fcuk all essentially.
Do you think running your life on 500 cals a day is a wise plan?

Likewise if you`re “bulking” you should be as prudent with your surplus. Ive lost count of the journals I`ve read where the poster declared they were starting a bulk and you could imagine them stuffing a large kebab down as they write, before even adding any weight to the bar.

There are long term health aspects to consider here too..There is a limit to the calories you need to grow in a surplus, think of it as lean cutting and lean bulking.

Anything else either encourages muscle loss or excess fat…

Good Luck… Cal


The Bodyworks Gym and Personal Training, The Best Private Gym in Norwich for Personal Training for Ladies and Gentlemen.

Call Cal for results.


The Bodyworks, 2A Ladysmith Road, Norwich, Nr3 4TN

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