Let’s talk about energy balance.
Let's talk about one of the most important aspects of changing an individual's body composition: The Principles of Energy Balance. This is the relationship between "energy in" (calories consumed) and "energy out" (calories burned).
This "calories in vs. calories out" relationship dictates whether we lose, gain or maintain our body weight.
If calories in > calories out, we store fat.
If calories in < calories out, we lose fat.
If both are equal, we maintain our weight.
So, whether you're Intermittent Fasting, going on the Keto or Paleo Diet, or skipping breakfast, you will only lose weight if you consistently expend more calories than you take in. The reason people lose weight on these diets/methods is because they’re impacting the “calories in” part of the equation. These diets are just different ways of restricting calories. When we eat less calories than we burn, we’re in a calorie deficit. And you must be in a calorie deficit to lose weight.
On the other hand, there is no certain food that causes you to gain weight. Carbs and sugar do not inherently cause you to gain fat. Fat storage is caused by eating in a consistent calorie surplus (eating more calories than you burn). So it’s not the eating of the carbs and sugar that causes the weight gain, it’s overconsumption, which is easy to do with highly palatable foods like cake, donuts, chips, etc. They taste delicious, are high in calories, and don’t satisfy hunger.
So what are the specific factors in this energy balance equation?
Factors that affect energy in:
Calorie intake through food
Factors that affect energy out:
Non-exercise activity thermogenesis (NEAT) -(fidgeting, cleaning the house, going for a walk)
Exercise Activity - (jogging, lifting weights)
Thermic Effect of Food (TEF) - The energy our body uses to break down and digest our food
Energy burned at rest - the calories burned for the numerous bodily functions
Knowing the "energy out" part of the equation is almost impossible, and even the "energy in" can be confusing. But this isn't about exactness. There are numerous things you can do to affect calories in and calories out, including things that affect your appetite, behaviors, and external life factors.
So here are ways you can impact both sides of the equation if your goal is fat loss:
Increase your NEAT - parking your car further at the grocery store or taking the stairs.
Get high-quality sleep to regulate hunger hormones and increase metabolic output.
Improve the quality of what you're eating vs. quantity. This allows you to eat more with fewer total calories.
Eat more protein and fiber - both are satiating, and protein has the highest TEF (it takes the most calories to digest).
Track your calories for a couple of weeks and monitor your weight to ensure you're eating what you think you're eating.
Resistance training - the more muscle we have, the more calories we burn at rest.
I'll be expanding on these topics over the next few weeks. And if you want more nutrition info sent straight to your inbox, sign up for my weekly newsletter here.
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