Step 4: Bonus KJs

Nope, still not finished. It’s far easier to skip the 1,200 kJ Mars Bar than burn it off (think a good hour in the gym). But when it comes to effecting a caloric deficit, exercise can help you to have your weight loss and eat it. Which is where exercise comes in.

By burning 1,500 kJ in spin class, you can still eat a decent amount and lose your half a kilo a week. Win. Splitting your required daily deficit between exercise and food is the best of both worlds.