• Ben Banbury

How to Get Fat (And How Not to!)

Updated: Jun 26, 2020

Gaining weight's easy right, but why? Why do so many people find it hard to keep their waistlines trimmed? I've got 3 theories as to why!


So let's break it down. A calorie is a unit of energy, just like wood in a fireplace we require it to function

I'm sitting here perfectly stationary writing this blog burning calories. My hearts beating, my lungs are inflating and the rest of the organs in my body are doing their thang. For my body to do this I require calories.

For me to function I need approximately 2,500 calories a day, this is referred to as BMR (You can figure out yours with this link)

Now it gets even easier. For me to gain weight if I eat anything above 2,500 calories in a day I will gain weight, for me to lose weight I simply eat under 2,500

Super simple maths.

So if your goal is to lose weight, all you need to do is figure out your BMR and subtract calories! I'd aim for roughly 500 a day, that would equate to about a pound a week.

People get fat because they consume too many calories.

There are no two ways about it. If you are overweight and wondering why. There's your answer:

You are eating too many calories.

lady drinking an ince cold gin and tonic


So to get fat you eat more calories than your body requires

The most common way I've seen through working with clients is liquid calories, sauces and no willpower

If I had to create a plan to get someone fat, booze and sauces would be heavily included

Liquid calories are the enemy

Think about it, a 250ml glass of red wine contains 214 empty calories (Empty meaning it has no nutrient value).

A glass a night? 7 nights x 214 calories = 1498 calories

That's almost the equivalent to a Big mac a night! (That even made my jaw drop)

Sauces are the other demon. Mayo's amazing right? But just a tablespoon is around 100 calories! And will that fill you up? NOPE!

Let's put that into an everyday situation. You make a beautiful tuna salad. Tonnes of leafy greens, a variety of colourful veg and a drizzle of high-quality olive oil. Now you grab your tin of tuna and add 2 heaped tablespoons of mayo.

You've most likely multiplied the meals total calories by around 30%!!

The bottom line: If you want to easily up your calories drink booze and consume lots of sauces... But you don't want that right?


I've been a personal trainer for 5 years now and trained a good few hundred people through 1-2-1 training, boot-camps and online support. I reckon if I had long enough, I could write down around 100 excuses that I've heard over the years from clients.

The one that really causes the vein on my forehead to double in size is; "I'll start Monday" ARGH!

Quit procrastinating and go get it. There will always be excuses and easy way out. You do have time and it's not as expensive as you think. Your health is invaluable.

Start today, reduce your alcohol consumption over the week, pack in those high-calorie sauces and flex those willpower muscles!


I don't want you to read this and be scared that the occasional wine or dollop of mayo is going to cause you to put on weight

It simply won't in moderation. The point of this post is to highlight the most common reasons people aren't getting the fat loss results they so badly want

So enjoy your favourite sauces and liquids, just keep an eye on them yeah?