Conversations from the Studio - Calories in vs calories out

Welcome to a new blog series called ‘Conversations from the Studio’. Each week we will be discussing topics of interest which have begun in the studio.

This week we had a great discussion on what is the best formula for weight loss. Losing weight is a very personal experience and there is generally not a one size fits all approach that can be adopted. We speak from first hand experience on this topic. Before Kathy’s wellness transformation her mindset was ‘if I do a workout then I can eat that whole pizza and garlic bread.... and then dessert’. Obviously oblivious to the calorie intake vs calorie spent ideal. It wasn’t until she began her first serious weight loss challenge that she learnt the calorie in vs calorie out paradigm.

The World Health Organization (WHO) states that ‘the fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended’. (tandfonline). Whilst this is deemed the most obvious way to lose weight, by reducing your calories there is much more to this paradigm for success. Whilst your calorie intake being restricted and your calorie expenditure increased sounds easy and straight forward this is not an easy concept for those who don’t know where to begin, have a food addiction, poor nutrition knowledge, or limited time and motivation to explore further. Whilst this concept helped Kathy lose the weight fast during her first wellness challenge, it didn’t necessarily teach her how to maintain this weight nor the importance of what calories you are eating for optimal nutrition.

Simply stating calorie in vs calorie out is the way to go doesn’t account for individuals circumstances nor the importance of nutritional balance. Calories are not just calories. By restricting your calories of course you will lose weight however to do this safely and healthily a focus needs to be on the macronutrients in your diet. (tandfonline).

Whilst all of this seems overwhelming and confusing there are some simple changes we can all make to our diets to invoke change. Cutting the sugars from your coffee, boosting your dinners with vegetables vs simple carbohydrates, dropping the desserts, cutting the sugary soft drinks are all some simple changes that could result in a shift. This will cut down on the ‘unhealthy calories’. Dropping one ‘bad habit’ each week will be an easier mindset shift to adopt and also hopefully an easier one to maintain moving forward.

If you are ever lost or need somewhere to begin with your nutrition, Kathy can guide you to some resources for more information.


  1. tandfonline - Is the calorie concept a real solution to the obesity epidemic? Salvador Camacho & Andreas Ruppel, Article: 1289650 | Received 10 Nov 2017, Accepted 09 Jan 2017, Published online: 09 May 2017.

29 views0 comments

Recent Posts

See All