As a Certified Personal Trainer and Life Coach with over 30 years of education and experience, I provide personal, designed programs to help you reach your weight loss and fitness goals and provide the motivation, support and accountability necessary to succeed. I specialize in weight management and weight loss programs, for individuals and small groups. My studio is in my home in Potomac Falls, Virginia and I serve clients in the Great Falls, Reston, Herndon, Potomac Falls, Ashburn, and Sterling areas.

Calories: the Currency of Weight Management


If you understand the formula for weight loss; calories consumed (“calories in”) must be less than the calories expended (“calories out”) then you realize that calories (a measurement of energy) are the currency of weight control.  It is amazing that so many “diet programs” ignore this basic fact.  They may even go so far as to say that ‘calories don’t matter’.  Truth is….they do! 

Now, don’t misunderstand….the kinds of calories and the quality of the calories matters just as much.  Your body is not going to treat 200 calories of twinkies the same as 200 calories of broccoli! And how healthy you are and how you feel depends on making healthy calorie choices, for sure.

One of the biggest reasons that people fail in their weight loss attempts is that they ignore this energy equation.  If you understand that weight loss is really a numbers game, then the infamous diet breakdown expression, “I’ve blown it so I might as well….. (whatever you care to insert here)” makes no logical sense.  If you end up overindulging, does it make sense to then decide to eat mindlessly for the rest of the day (or week, depending upon your ‘diet mentality’)?  That’s adding more calories into a day that’s already had too many.   A more logical response would be “I think I’ll have a salad tonight for dinner as lunch was more than I planned.”

The thinking, “I’ve blown it, so I might as well….” is an emotional assessment not based in reality.  But because that thinking is very powerful, we are unable to see the reality is that we had more calories (and maybe more fat and sugar) than we had anticipated.  Deciding to make the next eating choice a healthier, lower calorie one is the key to keeping an overindulgence from becoming a weight loss inhibitor.  Doing basic accounting (income/expense) with our calories (eating/activity) is the way to successfully manage our weight.  Simple math.  We can all do it.

To join a FREE workshop. “The Truth about Weight Control”, Call Millie 703.421.4395 or email

Millie Betts is a Health Coach, Weight Management Specialist, and Personal Trainer who specializes in helping her clients with healthy weight management.  With over 35 years experience teaching and training healthy eating and exercise, she not only trains her clients in efficient and effective exercise, but her coaching expertise helps her clients learn what they need to do when she’s not with them so they can get what they want in terms of a healthy lifestyle/a better life! She can be reached at 703.421.4395 or  Or visit her website at