1st of all you need to understand BMR, Basal Metabolic Rate is the amount of calories your body burns everyday just to function at rest. So if you lay in bed tomorrow didn’t move a muscle, just to function you will burn x amount of calories.
Lets choose a typical fit 30 year old, 5 Foot 8 female. Her BMR is roughly 1400 calories a day. So each week she’ll burn by doing absolutely nothing, about 10,000 calories. If she worked out for an hour really hard interval training, she might burn 600 calories and lets say she had a really good week and worked out for 5 days.
This means she has now burned 3000 calories only, from a tough week of exercising and that would be a very good week. Most people exercise a lot less and in a lot less effective ways, so burn even less. So her weekly calories burned are 13000, only 23% of which came from exercise.
One glass of wine is nearly 200 calories, a pint of beer is 240 calories. Even a caesar salad has 300 calories… You’ve heard the saying “weight loss is 80% diet and 20% exercise.” Now you know why.
Most new people I meet who are already fit but whose goal it is to lose weight, manage to balance their calories Monday to Friday and get a small deficit due to the exercise they do. They then have a mad weekend with booze and/or meals out, so then have a larger surplus of calories over the weekend, so then gain. Over the years this up and down cycle repeats itself, they might be good up to a holiday or Christmas and then have a bad month after.
As they get older the balance swings due to a higher pressured job, a baby or a nagging partner so their waists gradually start to increase. Calories burned post exercise cannot be measured unfortunately, but don’t have significant affect if we grossly over consume calories at the weekends.
The only solution is long term changes to your eating habits and weekend routines. NOT punishing yourself by doing more and more exercise in the impossible search for the perfect body. You can’t outrun your fork.
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