Unit 17/18, Tower Court, St. Davids Rd, Llansamlet, Swansea SA6 8RU

Calories and Weight Loss – Why Quick Fixes Don’t Work!

95% of dieters fail to maintain their weight loss within a five year period. (Anita Bean, Sports Nutrition, 2013). Rather, changing your lifestyle is what has long-term effects on maintaining a healthy weight.

Rapid weight loss is damaging to the body and doesn’t work long-term. You should think about how your lifestyle needs to change otherwise all your hard work at losing weight short-term, will be pointless because it will creep back on.

Combine a MANAGEABLE and MAINTAINABLE nutrition and exercise programme. 

To achieve weight loss, you do need a modest decrease in calories, but only by around 10-20% of what your body’s calorie intake should be. For example, if I currently have 2,200 calories per day and decrease this by 15% to give me 1,870 calories per day, I can begin losing weight without dropping too many calories.

By modestly reducing your calories by only 10-20%, it will not slow your metabolism down like reducing yor calories drastically does. This is because the body will recognise that it is only a small reduction in calories and so will react by burning more fat. Whereas, if you drastically reduce your caloric intake, your body won’t burn fat. Instead it will slow down your metabolism in an attempt to preserve its energy, not knowing when it will next get fuel. It will also cause your body to use up what’s left of the glycogen (carbs) in your body and begin using protein as fuel (needed for muscle). The end result being loss of lean muscle, low energy (not good if you enjoy training), hunger, mood swings oh and smelly breath.

For fat loss, stick to 10-20% of what your daily calorie intake should be, which is your Basal Metabolic Rate + the calories you use for exercise (You can work out your BMR by following this link- http://www.myfitnesspal.com/tools/bmr-calculator). By reducing your daily calorie needs by only 10-20% you will have slower fat loss i.e. 1lb every 10 days, but surely this is better because it is more realistic and sustainable. Not to mention kinder to your poor insides!

What our Customers Say
Since I started the plan on the 4th January I've found my energy levels have massively increased.
Following the plan is getting me through each day and you get all the support you need a few clicks away. Such a wide range of workouts that keep you on your toes, feeling fitter, stronger, and more confident than ever! Thanks Mainway Fitness
Adam Thomas
I was happy with the 1st picture as I had already changed simply from completing a sweatbox class 5 days a week!
3.5 weeks is all that’s between these pics undertook the MF Academy Metcon programme and didn’t add more than 2 sweatbox classes a week in. I work full time, single mum, 3 children can’t live in the gym! I was underestimated scared of carbs but info from the programme along with continued support from Todd and Carl and I achieved this! Lockdown this time around has hit me hard, but the live classes have kept me motivated and I’m committed to returning when those doors open and re doing the 4 week programme. No restrictions, no over training, and a heap load of support! Genuinely never enjoyed a gym or felt so comfortable before. Can’t wait to be back!!
Emma Williams
It’s hard for me to put into words what Mainway Fitness has done for me. Each & every one of the trainers, members and especially Carl.
I knew I couldn’t continue the way I was after Christmas. I threw myself into the deep end first chance I had January 1st. All the support was there from the word go. Literally. Started in the YouTube videos the first week. It wasn’t easy, my fitness hit an all time low & to no fault but myself. I let myself go mentally & physically I was the heaviest I’ve been in 29 years. It wasn’t easy. I worked hard every single day. Gradually the workouts got easier. The support was always there from Mainway, any help you needed everyone was a message away and helped me in every way I needed. I stuck to my diet religiously. Cut out alcohol, fast food, pop, and so many more drastic changes for me personally. The trainers are next to none. The live workouts started and within five weeks there I was -25 pound. Going into week 7 2 whole stone lighter!!! I feel absolutely brand new. My fitness levels are up. I’m also motivated that much from every single person there, including members I’m now doing 2 workouts and a minimum 5k walk every single day. I cannot thank them enough for the bottom of my heart. It’s changed my life forever, I really am in this now for the long haul. My confidence has grown an incredible amount, although I look so much better honestly on the inside I’m 100x more. I’m strong, my mental health is flying and my fitness levels improving every single workout. I wouldn’t know where I would be without them! What a saviour! For the rest of my life I will shout Mainway as long as I live! Life changing! Thank you so much everyone ❤️ xxxx
Kath Williams
I first started training when I was 22 and fell in love with the gym. But after the gym I went to closed down, I thought I’d never find a gym that felt like home again.
For years I tried different gyms all over Swansea and Neath, but I couldn’t find anywhere like it and my weight began to yoyo. Until eventually I got recommended to Mainway Fitness ♥️ Finally a gym that makes you feel comfortable, motivated and like family. Since joining in October 2019 I have grown stronger and fitter than ever, both physically and mentally. The atmosphere in this gym is the best I’ve ever experienced and the love and support you receive from staff and fellow members is second to none!   If you are looking to start your fitness journey and fall in love with training this is the place to be! Thank you, Carl and all the staff and members at Mainway Fitness
Jessica Llewellyn
I’ve been with Carl and Mainway Fitness since the start over 10 years ago.
They have built up a fantastic gym community who really care about their members and go the extra mile in support especially during these COVID times. I cannot thank them enough.
I decided to do the 6 Week kettlebell challenge as I have never committed to such a plan before and I’m really pleased with the results. I haven’t been this happy with my fitness for many years.
The support throughout was amazing even Carl calling me for a chat. The nutrition plan was spot on as was the training. I recommend anyone to commit to these plans and I will be signing up to the next one.
Mainway fitness is a fantastic community with fantastic facilities! Thank you!
Damian Lawson