The Truth About Weight Loss
- Philip Gonçalves
- Feb 22
- 4 min read
At Coopers Hill Personal Training, we know that the weight loss industry is full of conflicting advice, gimmicks, and short-term solutions. But here’s the truth—losing weight isn’t about magic supplements, extreme diets, or unsustainable training programs. It’s about understanding the fundamentals of energy balance, building habits that last, and setting yourself up for long-term success.
Many people believe they can’t achieve their weight loss goals without the help of a personal trainer or a gym membership. While having expert guidance and a supportive community can make the process smoother, weight loss is entirely possible on your own if you have the right knowledge, strategy, and consistency. Let’s break it all down.
The Science of Weight Loss
At its core, weight loss is about calorie balance—consuming fewer calories than your body burns. This creates what’s known as a calorie deficit. While this concept is simple in theory, life makes it challenging in practice. Stress, social events, cravings, and time constraints all play a role in how easy or difficult it is to sustain that calorie deficit.
The key is not perfection but consistency. Small, sustainable changes over time will always outperform drastic, short-term efforts that lead to burnout.
Understanding Calories and Macronutrients
All the food you eat provides energy, measured in calories. These calories come from three main macronutrients:
Carbohydrates: 4 calories per gram
Proteins: 4 calories per gram
Fats: 9 calories per gram
Alcohol: 7 calories per gram (not essential, but worth noting!)
Each macronutrient plays a unique role in your body:
Protein is crucial for muscle retention, metabolism, and satiety.
Carbohydrates provide quick energy and fuel performance.
Fats support hormone production and overall health.
When managing your calorie intake, it’s not just about eating less—it’s about eating better. Prioritising whole, nutrient-dense foods while controlling overall portions is the most effective way to achieve sustainable weight loss.
How to Calculate Your Energy Needs
To manage your weight effectively, you need to understand your Basal Metabolic Rate (BMR)—the number of calories your body burns at rest.
Estimating Your BMR:
Men: Body weight (kg) × 24
Women: Body weight (kg) × 22
However, this number only accounts for the energy needed to keep you alive. To determine how many calories you burn in a day, you need to consider your Total Daily Energy Expenditure (TDEE), which factors in your activity levels:
Activity Level | Multiplier |
Sedentary (little to no exercise) | BMR × 1.1 |
Lightly active (walking, some movement) | BMR × 1.3 |
Moderately active (training regularly) | BMR × 1.5 |
Very active (high-intensity training, physical job) | BMR × 1.7+ |
Once you know your TDEE, you can set a calorie target for weight loss. A common and sustainable approach is to create a 500-calorie deficit per day, leading to roughly 0.5kg of fat loss per week.
Example:
A moderately active man weighing 80kg has a TDEE of around 2,880 calories. To lose weight, he would aim for 2,380 calories per day.
A lightly active woman weighing 65kg has a TDEE of around 1,850 calories. A sustainable deficit would put her intake at 1,350 calories per day.
Strategies for Sustainable Weight Loss
1. Prioritise Protein Intake
Protein keeps you full longer, preserves lean muscle, and helps maintain metabolism. Aim for 1.6–2.2g of protein per kg of body weight.
2. Strength Train to Preserve Muscle
Strength training prevents muscle loss while dieting and helps improve body composition. At Coopers Hill, we focus on progressive, functional strength training to ensure our clients get leaner while maintaining strength.
3. Don’t Obsess Over ‘Good’ and ‘Bad’ Foods
No single food will make or break your progress. What matters most is your overall calorie intake and macronutrient balance. Enjoy treats in moderation without guilt.
4. Manage Your Weekly Calorie Intake, Not Just Daily
If you have social events or weekends where you tend to eat more, you can slightly reduce intake during the week to maintain a weekly deficit.
5. Prioritise Sleep and Stress Management
Poor sleep and high stress can increase cravings, impact metabolism, and lead to overeating. Aim for 7-9 hours of sleep per night and implement stress-reducing activities like walking, reading, or meditation.
Do You Need a Personal Trainer?
While you can achieve weight loss on your own, having a coach or a supportive gym environment increases your chances of long-term success. At Coopers Hill, we help our clients by:
✅ Creating tailored nutrition and training plans.
✅ Keeping them accountable with structured progress tracking.
✅ Providing expert coaching so they avoid common mistakes.
✅ Offering a supportive community that keeps motivation high.
If you’ve tried and struggled with weight loss in the past, it’s not because you lack willpower—it’s likely because you didn’t have the right strategy, support, or consistency.
The Bottom Line: Strategy Over Shortcuts
Losing weight isn’t about extreme diets or punishing workouts—it’s about understanding your body, making smart choices, and staying consistent. Weight loss is simple, but it’s not easy. Life throws challenges at you, but with the right plan and support, you can succeed.
If you’re ready to take control of your weight loss journey and want expert guidance to make the process simpler, more effective, and more enjoyable, we’re here to help.
At Coopers Hill Personal Training, we don’t just help you lose weight—we help you build the habits, confidence, and knowledge to maintain your results for life.
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