Let me spoil the moment. There are none. I figured a rolling intro about what you can and can’t do would be unfair. At the end of the post the message would be the same—there are no short cuts to losing weight. Well, of course, there are; however, those would be dependent on what I mean by weight. An arm weighs a fair few pounds. A leg even more. That old saying, ‘an arm and a leg’—well, that would be a shortcut. Not very practical. Not very good at all.
So, to explain why there is no shortcut, you need to understand the basic facts. One pound of fat (a very small volume of blubber) contains approximately 3700kcal. Your mileage may vary on that amount depending where you read, but that’s closer to what I learned at University. One pound—3700kcal. Got that number logged in the jogger’s noggin’? Good, because, as Hudson says so eloquently in Aliens, ‘stop your grinnin’ and drop your linen.’ Running a marathon—a 26 mile slog—will consume roughly 2700kcal for your average 11-12 stone (154-168lbs, or 70-76Kg) runner. That leaves spare change on that 3700kcal. Now imagine the feeling. You’ve completed the challenge you pestered all your friends about; and, pestered further for sponsorship to raise money for that puppy shelter. What do you do? You celebrate. A great meal, cake, lots of cake, and maybe some fizz, or beer, or wine (or all of them). In your moment of celebratory glory, you shovel 3000kcal of joy down your throat. And, let’s be honest—you deserve it. I mean, it’s madness, running on a road for 26 miles. Sheer madness. You need something to make it feel worth your while.
Given the marathon example for calorie burn, you see that one measly pound of fat supplies all the energy you need to run one event, with change to walk home afterwards. If you understand physiology, you’ll be shouting at me about energy debt (EPOC – excess post-exercise oxygen consumption) but I’ll get to that. In the meantime, consider the lard family. There are 14 pounds in a (UK) stone. Fourteen marathons+ of energy in one stone of bodyfat. Working in gyms for 25 years, I’m used to hearing the plea, ‘I need to lose a stone in four weeks’. One stone of that useless (it’s not actually, but let’s pretend it is) button-popping soft body armour contains about 52,000kcal. Let’s look at that. 52,000kcal in one stone. Four weeks = 28 days. Divide them. Go on. Be afraid. It amounts to a daily kcal count of 1850 (rounded, no pun intended). To lose one stone in four weeks, you need to dump 1850kcal per day. Yikes.
Can it be done? Yes, but it’s extreme. Without considering EPOC (I said I’d explain later), you’d need to run 19 marathons in four weeks to burn 52,000kcal. One stone, four weeks… 19 marathons. Go back and read the title of this post. It’s right there. So, you’re depressed, I get it. I’ve got a lockdown belly. Probably have an extra 7 pounds of blubber around my waist. I’ve got a bad leg so cardio’s out for me. I’ll need to watch my intake to work on that. Do some mind-numbingly boring resistance training. Maybe buy some heavy cans of beer. Lifting a heavy bag, laden with beer, is still resistance work. I’ll get it where I can find it. Leave me be.
Now, in truth, I wouldn’t recommend people try to aim so high as one stone in four weeks. Our industry tends to recommend 1-2 pounds per week. A more manageable 3700-7400kcal/week, or 530-1050kcal/day. How can you drop 530 kcal from your diet, every day? Want a picture to help?
The easiest way to do this is to lower your intake AND start doing more activity. Altering your diet will bring faster results but long term you need to make sure you do it right. Dieting is a bad word. It’s very much like exercise in that respect. Neither of them is fun and I assure you, people who go on about either need to find a more pressing concern. If you want free advice—drop 250kcal from your daily intake, or in food friendly language, something as trivial as a few less biscuits a day. Look at the pictures above… they have meaning. You can Google other munchables, and there are plenty of websites that can match calories to foods.
What about activity? Yawn. Well, if you manage to drop 250kcal from not chowing down on that packet of crisps you definitely didn’t need, you can burn off 250kcal in about 30-40 minutes of moderate activity. And that’s over the whole day. You don’t need to rack those hours in at the gym. Four, ten-minute bouts would do. A brisk walk to buy your beer. A brisk walk back. Or, don’t buy that beer (heresy!!!). Housework, a spot of gardening, chores, or if you do have a fetish for Lycra and sweaty pavilions of pain; sure, go to the gym.
Simple choices make the most difference and you don’t need to brag to (or bore) your friends about your new gym routine. Just one piece of advice—don’t do things you would never normally do; you’ll probably fail. If you don’t enjoy it, don’t do it. Imagine Nike’s evil twin’s plan for marketing: Just Don’t Do It! Make it simple, make it achievable. Don’t commit to failure.
Now, I said I’d mention EPOC. Very basically, when you burst into a high energy mode, your body lags behind with the energy delivery system. Ever wonder why when you stop running, you pant for ages afterwards? Energy debt. So, when you perform a long duration, moderate to high intensity activity, your body keeps ticking at a higher rate long after you stop. EPOC: excess post-exercise oxygen consumption. The harder you push, the higher the debt. It’s the theory behind HIIT training. But HIIT classes only work if you actually train at a very high intensity. If you book two classes back to back—you’re doing it very wrong indeed. Go home instead and climb the stairs for 30 minutes, you’ll get a work-out and keep the Chihuahua company.
It’s good to remember that the above number: 500kcal/day deficit (less food, more activity) will drop ONE pound of fat per week. Double the effort to make it two pounds. That’s still seven weeks to lose a stone. You want to lose two stone? You need a long-term game plan. Or, at least, you need to commit to that change. Shortcuts are for losers. I mean it. You can’t treat your body as though it’s a trash bin and then hope to fix it because you need to slide into that dress, or wear that tuxedo. Does anyone actually wear a tuxedo?
The best way to avoid taking shortcuts, is to avoid getting into that position in the first place. There are no quick fixes if your goal is to lose some weight. The silver lining is that when you get there, you know you can do it, so you can do it again. Though, that’s not encouragement to go on a yo-yo binge & diet plan. And running twenty marathons a month is also a bad suggestion. Common sense, long term thinking and you’ll be good in
no time, I mean, months from now.