Nutrition November Week 4-

Week 4: Goal Setting and Summary

Goal Setting:

– Calorie Deficit for Weight Loss:
To lose weight safely, you can aim for a deficit of 350–500 calories per day vs your TDEE. This typically results in a weight loss of 0.5–1 kg per week on average. You may see more weight loss at the start, and this will eventually plateau.

Example: If your TDEE is 2500 calories, aim to consume around 2000–2150 calories/day for safe weight loss. Use Virtuagym app to monitor and adjust your intake.

– Calorie surplus for Weight Gain/Muscle Build:

Weight gain can be gradual, with a small surplus of 200 calories per day vs TDEE.

It is not recommended you permanently remain in a calorie deficit or surplus. Every 6-8 weeks or upon achieving your goals, a return to maintenance calories is crucial for maintaining a healthy metabolism, preserving lean muscle mass, and sustaining long-term weight management. A recalculation of your TDEE will help to find your new maintenance.

Summary:
   – Week 1: Weight Management and Energy Balance.

   – Week 2: Macronutrients and Eating a Balanced Diet.

   – Week 3: Healthy Changes.
   – Week 4: Goal Setting and Summary.

• Questions to reflect on:
   – What is your TDEE and how did you calculate it?
   – What did you learn from your own diet?
   – What healthy swaps have you made?
   – How do you manage portion sizes?
• Final guidance: Follow the Eatwell Guide for balanced nutrition:
   – Base meals on starchy carbohydrates
   – Eat plenty of fruits and vegetables
   – Include moderate amounts of protein and dairy
   – Limit foods high in fat, salt, and sugar
   – Stay hydrated with 6–8 glasses of fluid daily

The gym team can offer nutritional analysis using Virtuagym Pro and Food App. Members can submit their food logs on to the App and a member of the team will be able to analyse this, on request.

*Please note that JCB Active staff are not qualified dietitians or nutritionists and therefore all information provided in this document and nutritional analysis is to help members highlight areas for improvement, providing examples and is not prescriptive.