LEP Fitness


The Science Of Weight loss : Made ‘VERY’ simple…


The Science Of Fat Loss…

The Science Of Weight loss : Made 'VERY' simple...

Before following the latest diet fad, or going on a super restrictive diet please read this post. The aim of this article is to educate, and make you feel 100% comfortable on the science of weight loss. I’m going to put this in very simple layman’s terms (no fancy science talk I promise!)…

Calories in Vs Calories Out…

In order to lose weight you have to create a calorie deficit, there’s absolutely no other way. When your body is burning more calories than it’s consuming it has no choice but to burn stored fuel. A deficit can be achieved through exercise or dieting (ideally both). As you stay in a deficit over time you’ll gradually lose more and more weight.

Regardless of what weight loss diet you follow: Slimming World, Weight Watchers, Keto, Atkins, South Beach Diet, 5:2, Intermittent fasting, Paleo, etc, etc they all work because they CREATE A CALORIE DEFICIT. It’s that simple. It always has and always will come down to creating a net energy deficit when it comes to weight loss. As long as you are in a net energy deficit your body will lose weight!

If you don’t create a deficit you will not lose weight, even if you eat plenty of healthy foods – if you over consume calories you will gain weight…

Let’s take for example somebody who eats, avocado, chicken, vegetables, fruit, and fish everyday – basically lots of healthy foods!  If they consume 3,000 calories worth of these foods when they should only be eating 2,000 calories to lose weight, then they will gain weight because they are over consuming calories.

On the flip side someone who lives off poor quality foods, let’s say 2 Mars Bars per day (520 calories) will lose far more weight because they are eating far less calories.

Now i wouldn’t recommend living of 2 Mars Bars per day, because they aren’t very nutritious and you’d be absolutely starving! but hopefully you catch my drift by now…


How do you find out how many calories you need to consume to lose weight?

Well, as a general rule of thumb, the calculation I use is weight in lbs x 12 cals. So, lets say you weigh 200lbs… you would do 200lbs x 12 cals = 2,400 calories per day. You can also use things such as a Macronutrient Calculator which is also very accurate.

While reducing calories is the number one most important aspect when it comes to losing weight, there are also 4 other important areas to consider…

Food Pyramid…

The food pyramid below is a great example of priorities when it comes to weight loss…

Eric Helmes - Food Pyramid…

In order of priority…

#1 Calories 

Mentioned above you have to create a net energy deficit. It doesn’t matter if you are eating healthy foods, timing your meals perfectly and consuming the best supplements in the world… you will not lose weight unless you get the calories right.

#2 Macros 

Macronutrients include carbohydrates, proteins and fat. They provide the energy our body needs. There’s no one size fits all approach here. It depends on your goals – if in doubt hire a personal trainer to help you establish suitable macros.

#3 Micronutrition 

Micronutrients include vitamins and minerals (and other elements such as folic acid or essential fatty acids). They are involved in the proper functioning of the organism. The body only needs them in small quantities, but they remain essential to prevent health complications (such as diseases or deficiencies. Eg: iron deficiency can lead to anaemia).

#4 Meal Timing 

This aspect focuses on the most optimal times to consume certain foods. For example carbohydrates are best utilised by the body pre, during and post training. There may also be times of the day that protein and fat based meals are more appropriate. For the most part this is something athletes or bodybuilders would look at. For the general public looking to lose weight it’s not imperative.

#5 Supplements

Pills, tablets, drinks, etc that help performance. Things like multivitamins, probiotics, Vitamin C, Folic Acid, Iron, protein shakes, pre workouts drinks, protein bars, etc, etc.

Thanks for reading,

Nick Screeton - LEP Fitness

Nick 🙂


Who’s Up For the 28 Day Keto Weight Loss Challenge? 

Kirsty Loses 13 lbs in Just 28 Days! Here’s How She Did It…

What’s in the 28 Day Keto Challenge? 

  • A 28 Day Written Plan of action – A personal road map guaranteed to achieve success
  • A Ketogenic Diet Plan – A meal plan to help you shed layers of fat
  • 7 Day Training Plan for the gym
  • 7 Day Training Plan for at home (if you don’t want to go to the gym)
  • A Post Keto strategy for further weight loss (once you’ve completed the 28 days)


WARNING: the 28 Day Keto Challenge is not suitable for vegetarians.

Just after Christmas I reduced the 28 Day Keto Challenge price down from £19.99 to just £9.99! I’m now going to temporarily extend this offer, so you can still pick up the plan for £9.99 (saving 50%).

For those of you wanting to shift unwanted body timber…

You can swipe up your copy of the plan by clicking on the red button below…