Why averages make the difference
February 17, 2020 | Evolistic Health
When it comes to achieving your goals, whether it be physique, performance or health, it is very much a case of averages. What I mean by this is, your actions each and every day, no matter how small, will add up to your long term results.
This is putting it very simply, but take for example a calorie deficit of 100 calories. This does not seem like a big calorie deficit, and that’s because it’s not! In fact, you’d struggle to notice eating 100 calories less every day. However, if life were to allow it, imagine you are in a 100 kcal deficit every day for one year, and all this required was for you to swap your cappuccino for an americano at work every day. That small amount that felt like nothing at the time, suddenly adds up to a 36'500 calorie deficit. Theoretically, that is a loss of almost 5kg of weight.
Another example is in relation to daily activity. Let’s say you live on the 5th floor of an apartment block. You leave your house twice every day, and each time, you have the choice of taking the stairs or elevator. The elevator option requires no activity from you, while the stairs option requires a total of 10 minutes of walking (2.5 minutes down + 2.5 minutes up x 2). Now,10 minutes of walking feels like very little, but let's say you did this every day for a year. That is an extra 3600 minutes of walking per year. If you are a female who weighs 70kg. These extra steps (not including the increased heart rate required from the steps), would burn you an extra 15’480 calories per year. That is equal to just over 2kg of weight loss. Still not very much, but imagine you applied both the coffee and step example to your life. This 7kg of weight loss is what the research shows people simply cannot achieve, due to many perceived reasons such as not enough time, motivation or money.
I can see how these excuses may play a role in not going to the gym or not tracking your calories, but there really is no excuse for not doing small things each and every day. This is the kind of stuff that will add up and play in your favour. The research shows that people put on weight as they age, and this could be the difference between you adding to those numbers or not.
We don’t blame you! In fact, we blame ourselves and the industry. Weight maintenance and loss would be much easier for people if they were aware of examples like this that are so simple that they seem dumb, yet so effective. Don’t be pulled into the idea that weight loss requires complex, fancy and expensive interventions such as supplements and special diets. Remember that it all comes down to averages. That one flat white you have tomorrow night won’t matter, but that flat white you have every single day may just.