A friend called me the other day asking for some advice. He’s a keen cyclist and rides most days, but despite all the effort, he’s struggling to shift any weight.
He told me, “I eat well — everything we cook is fresh and healthy, hardly any processed food.” And to be fair, that’s true for a lot of people who struggle with weight loss. He and his partner are conscious about what they ate, especially with a young child in the house.
When I asked a few more questions, he admitted to enjoying one or two bottles of beer most evenings. Sure, that adds up — but it’s not necessarily disastrous. You can still lose weight and enjoy a drink; it just has to fit into your overall energy balance.
And that’s really the key.
The Simple Science
The science behind weight loss isn’t complicated — it’s the application that’s tricky.
Calories in = calories out.
That’s the foundation. If you eat fewer calories than your body burns, you’ll lose weight. If you eat more, you’ll put it on. There are, of course, nuances — things like water retention, hormones, and the accuracy of food labels — but this basic principle holds true.
Even “good” food can lead to weight gain if you’re simply eating too much of it. You could, in theory, gain weight on fruit and veg alone if your energy intake exceeded what your body burns.
Why Tracking Helps
I always recommend keeping a food diary, even just for a few weeks. It’s a powerful way to be honest with yourself and see where those sneaky calories creep in.
Write everything down — the spoonful of jam, the half a cake, the evening beer. It all counts.
Note: Food labels aren’t perfect (they can be up to 20% out), but tracking still gives you a rough guide. It helps you see patterns and make changes that actually stick.
Exercise and Expectations
It’s also worth remembering that not all activity burns as much as we think. A gentle walk for an hour might burn 200–300 calories — about the same as a small chocolate bar. Cycling, running, or anything that raises your heart rate for a sustained period will burn more, but even then, it’s easy to eat back those calories without realising.
That’s why combining movement with mindful eating is so important.
My Take After 15 Years
I’ve been counting calories for over 15 years. For me, it’s no longer about dieting — it’s about accountability. If my weight creeps up, I can usually see why. I just tighten things up for a few weeks and get back on track. A food diary gives you structure, helping you spot where improvements can be made and encouraging small, sustainable changes.
Weight loss isn’t about going on a diet; it’s about building habits you can live with. In a world full of temptation and convenience food, it’s something you have to keep working at — but once you understand the numbers, you’re in control.
That said, while calorie counting has been a brilliant tool to get me started and keep me on track, my perspective has evolved over the years. Research and personal experience have shown me that the quality of what you eat is just as important as the calories themselves. In recent times, I’ve transitioned to a more whole-food diet, steering clear of ultra-processed foods for the most part. After all, 100 calories of avocado deliver far more nutrients and vitamins than 100 calories of fizzy pop — even though the energy content is the same.
Keeping the calorie formula in mind is important, but nourishing your body with quality food makes the journey healthier, more sustainable, and far more enjoyable. Counting calories gave me the framework, but focusing on whole, nutrient-rich foods is what makes it truly worthwhile in the long run.
Bottom line: It’s not about perfection — it’s about understanding the numbers, making smarter choices, and finding a balance that actually works for you.
If you’d like to see my physical journey with calorie counting check out this post