I Made 3 Simple Changes To My New Clients Diet And She Dropped 10 Pounds in 2 Weeks.

I Made 3 Simple Changes To My New Clients Diet And She Dropped 10 Pounds in 2 Weeks.

When my client came to me she thought that dieting was really hard, I can understand that, dieting is confusing as hell.

With all the conflicting information in the media, one minute eggs are bad the next they are good, fat and sugar swap roles as the reason for the obesity epidemic. No body seems to know what’s right and what’s wrong anymore.

I know it can be confusing, but I’m here to tell you that you only really need to worry about one thing to lose weight and that is being in a calorie deficit.

All I did with my client was to give her a few alternatives to what she already ate to get her into a deficit and the weight dropped off really quickly.

This is what I did:

I got her to swap standard olive oil at 135 calories per tablespoon for fry light olive oil at 1 calorie per spray.

fry light olive oil-xkeh__width_900__height_900__zoomcrop_none__bgcolour_FFF

This can save you loads of calories. How often do you cook with oil a   nd how many tablespoons do you use every time you cook?

I use 20 sprays whenever I cook with fry light. Saving at the very least 115 calories each time I cook.

If you do the maths then if you cook just once a day in oil and swap it for fry light then you save yourself at least 805 calories per week.

I got her to measure her portion sizes using measuring cups.


How many of you eat more than the serving suggestion of cereal? It’s easy to do isn’t it?

You can easily at least double your meal calories by not measuring your cereals, rice, spaghetti, pasta, peanut butter etc. That can really add up across the week.

Guessing your serving sizes can lead to major calorie overconsumption. By having set measures it’s far easier to keep track and stay in a deficit.

I changed her framework.

My client has calorie restrictions throughout the working week, which are perfectly manageable considering her busy schedule. It actually saves her some time.

On the weekend she is then free to eat whatever she wants. Even if she actively tried to, it would be hard for her to eat so much that she exceeded the calorie deficit we have already created over the course of the week.

So there you have it, dieting isn’t that hard, above are the 3 simple things I’ve changed in my client to bring about weight loss. She hasn’t had to change the foods she eats at all.

Visit Nathaniel’s Top Local Trainer page, for more information about his work including links to his Facebook page where you will find free advice and tips. You will also find contact details so you can ask him anything you’re unsure of with regards to training and nutrition.

Nathaniel Brown
Top Local Trainer Author
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