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Case study from a friend of mine Fiona.
Fi lost 6kg in 8 weeks with NO change to her nutritional plan and NO exercise.
THAT got your attention didn’t it?
How’d she do it?
Fiona got a part time job as a waitress.
She swapped 25 (mostly) sitting hours per week, for 25 moving hours per week.
Fi also watched her diet to make sure that she did not compensate (eat more) for her added movement, but she didn’t actually eat less than before either. She also didn’t couldn’t rest more to compensate for her added movement. She had a toddler at home at the time. We all know that a toddler = no rest. LOL
This extra movement caused Fi to burn more calories than she consumed each week (remember, that’s how all weight loss works).
Before Fiona’s waitressing job
- Consumed 1800 calories per day
- Burnt 1800 calories per day
- = Weight maintained
During Fiona’s waitressing job
- Consumed 1800 calories per day (no dieting, no change to her eating plan)
- Burnt 2500 calories per day (due to the 5 hours of extra movement on 5 days of her week)
- = Weight loss
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This case study drives home the point that even though it’s possible to lose weight without changing your eating plan, it takes a LOT of movement and no compensatory eating or resting (Very important point)
In Fiona’s case 25 extra moving hours per week to lose just under 1kg each week.
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Most people won’t be able to add 25 more moving hours to their week.
Most people will need to address their eating plan as the main priority for fat loss.
It takes hours to burn OFF extra calories consumed. It takes minutes to consume them 🙁
What about exercise?
I could argue all day as to what clarifies as exercise compared to movement. For the purposes of this article and to keep things super simple I like to classify the following…
- movement = within comfort zone (no huffing and puffing, muscles are used but not overloaded)
- exercise = outside comfort zone (huffing and puffing, muscles are used and overloaded)
If you wanted to add exercise to lose weight instead of extra movement, you would still need to add more than 14 hours in order to burn 1kg of weight if you didn’t make any changes to your eating plan.
I have a 6 week coaching program to teach you how you can eat and walk in order to lose 1kg per week until you reach your healthy, happy weight and you can MAINTAIN it forever.
Chriss Tinslay has been a fitness and weight loss coach for 20+ years.
She coaches regular people how to reach and maintain their healthy, happy weight and shape by making one small habit change at a time.
Chriss doesn’t believe in strict diets, excessive exercise or ALL or NOTHING approaches. She believes in making slow and sustainable progress for long term success.
She runs Healthy, Happy Habits – a revolutionary new coaching program that teaches you how to listen and trust in your own body and internal voice again.
When Chriss is not teaching fitness and weight loss, you can find her hanging out with her family, listening to 80’s music or laughing out loud to Kath n Kim re-runs.
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