I knew that choosing to be a health coach and personal trainer meant that I would get asked a lot about weight loss.  And 1/4 of my way through my studies the questions have begun.  And I’m pleased to say that now I can start answering them.

Let me first say that I subscribe to 3 core principles:

1. I believe in bio-individuality.  This means that no two bodies are the same therefore there is not one diet or exercise plan that will work for everyone.  This is why the world of nutrition has not found a panacea for the the obesity problem and supermodels are less than 1% of the population.

2. The best way for anyone to improve their health is to increase the amount of “real” food in your diet and decrease processed and refined crap.  Try to minimise the food you eat that has more than 2 or 3 ingredients listed on the packet.  Even better, try to eat foods that have NO writing on the packet (i.e. fresh fruit & vegetables)!

3. If you have issues with relationships, career, exercise or your spirit then weight loss will be very difficult.  Try and address these issues as well as your nutrition and the results will be even more amazing.

Please remember that the more real food you eat the less room you will have for junk and other high calorie foods in your diet.  Your food intake should be about nourishment rather than deprivation.  Also, there are no quick fix weight loss solutions.  It usually takes a while to put the weight on so it will take time to lose it.  And finally – this should all be about feeling your best and your overall health, washboard abs are not necessarily the goal here!

So, the question I get asked the most is how many calories should I eat?  Now, have you got your calculator ready?


First of all you should work out your ideal weight.  BMI can be a good system to use. You may also have a time in your life when you were at a weight that made you feel great.  This can be the best goal because you know that it is right for YOU!


Calculating Calories: Work out what your ideal weight is.  Multiply that in kilos by 25 and again by 30.  That is the range of calories that you should aim to eat.  In my example, my goal weight is 61 kilos (this was the weight I was when I felt super strong and healthy) so I should aim to eat between 1525 and 1830 calories a day.  If you are trying to lose a lot of weight then you should start at the higher end of the spectrum, or even a little higher again and work your way to the lower end of the range over a period of a month or so.

(Please also note that the calorie and ideal weight guidelines are for adults and are not recommended for pregnant or breastfeeding women).

Over the coming weeks I will start sharing some easy to follow nutritional & lifestyle tips that you can try to help you feel your best.  If you know anyone that is trying to lose weight you might want to send them a link to this site so they can get the tips too!