18 Gladstone St, Feilding, Ph: 06 323 3009, Email info@evolvefitness.co.nz
Fitness for life focused on you
Skip Navigation LinksHome > Gym Info > Successful Weight Loss

Successful Weight Loss

If you are taking in more calories than you need the excess will be stored as fat on your body. It’s that simple.
To reduce the fat stores and slim down, you need to create an energy imbalance e.g. reduce the calories you consume in food and drink, and increase the calories you expend in exercise.

To lose 500g of fat in a week you need to create a 3500 calorie deficit. For example, in a practical context this means eating 250 fewer calories than you need each day and burning off 250 more through exercise. This way you would create a calorie “credit” which, over the course of a week, would total 3500. In just 6 months this would result in a 10kg weight loss.

The important first step

It is worth spending some time figuring out how you have gained weight. Think about the eating and exercise habits of the past, then together we can come up with a weight loss strategy that will create new healthier habits, and which fit in with your lifestyle. For this we recommend you use the 3 P approach.

P = Planning
It is no use just wishing or wanting to be slimmer. You actually have to plan how to go about this. “If you fail to plan - you plan to fail”.
P = Persistence
Once you have a plan stick with it. Slipping up occasionally is normal, but what is important is that you do not let a stumble turn into a landslide
P = Patience
It took months, if not years to gain the extra weight, and it may take just as long once we have replaced your old habits with new ones, to see the resulting slimmer, healthier you.


Q. How fast should I lose weight?
A. Everyone wants to see instant results, but in our experience slow and steady tends to win the slimming race. Weight loss of 200-500grms per week is achievable for most people and more importantly sustainable over the long term.

Q. I’ve read that weighing myself isn’t the best indicator of fat loss?
A. This is true. As you gain lean mass (or muscle) the scales can go up yet you may be losing fat and centimetres. Measuring body fat percentage is more meaningful, as are the circumference measurements of your waist, hips and thighs. We will measure these every 8 weeks for you at each assessment.

Q. Should I eat little and often or just 3 meals per day?
A. There are 2 schools of thought on this. Eating smaller meals approximately every 3 hours can keep the metabolism speed up, and certainly help keep blood sugar levels stable as well as eliminate the “I’m so hungry” feelings that you may experience which can lead to overeating come the next meal time. On the other hand we can mobilise fat more efficiently when our carbohydrate stores are used up, approximately 4-5 hours after eating. Remember though, it is the total calories consumed in the day that count.

Q. What is BMR?
A. Basal Metabolic Rate is the number of calories needed to maintain normal body functions at rest such as breathing, circulation and brain function.

Four top tips

  1. Keep a record
    People who keep a record of their food intake and daily exercise are more successful “losers” than those that don’t. You can record these in a word document, excel spreadsheet, or in a diary (we have diary’s available at Evolve) or on your smart phone. This, we believe is very important and we strongly recommend you start yours today, this way you can bring it in with you to your next assessment and we can easily make alterations where required to accelerate your weight loss journey.
  2. Check “non hungry” eating
    When you feel like eating check to see what kind of hunger you are experiencing. Is it “mouth” hunger when you fancy the taste, “emotional” hunger when you eat because you are bored, tired, lonely or upset, or is it genuine physical hunger? Remember, “if hunger is not the problem - eating is not the solution”.
  3. Measure your progress
    Setting goals and time frames is always a good idea. We can assist you with this during your assessments and help make sure that they are realistic and achievable. Each assessment we will also be checking for changes in your body fat, lean muscle mass and hydration levels.
  4. Police your portions
    By reducing the amounts you eat you will save calories and still be able to enjoy a little of what you fancy. Resist up-sizing when eating out and when serving yourself at home, remember we do not usually need a lot of energy at night times when we are just lounging around watching TV or reading the newspaper. Use a bread and butter plate for night meals and half fill with vegetables (peas, carrots, silverbeet, broccoli, cauliflower), and balance the meat quantities 50/50 with carbs (potatoes, pumpkin, kumara, rice, pasta, noodles).