In this picture we have 2 slices of toast – 1 has 10g of butter and the other has 25g of butter. The difference is about 112 calories which may not sound like a lot but over the course of a week, this equates to 784 calories.

If our goal is to lose bodyfat then we need to be in a calorie deficit (but nothing too drastic). By cutting back the amount of butter you have on your toast and walking more each day, you could potentially be dropping an extra 1000-2000 calories per week. This small change to your habits would definitely aid a lot towards the deficit you are looking for in order to lose fat.

For anyone starting out on their fat loss journey – try not to overwhelm yourself with cutting out all the foods that you enjoy and training 6 days a week.
Set your long-term goal and then just focus on each day as it comes. Focus on 2 or 3 small things like moving a bit more daily, walking places instead of driving, taking the stairs instead of the lift – this will all lead to calorie expenditure. Other things you could try are cutting back on condiments, swapping the sugar in your tea for sweetener, drinking less sugary juice, swapping your beer for a vodka soda. Small changes consistently will soon become your new habit.

~ Simon – SiFit Personal Training