An energy balance is the proportion of energy intake versus energy expenditure by way of calories. A positive energy balance means that more calories are being consumed than are being burned for energy. This typically leads to weight gain. Conversely, when the body is burning more calories than it is consuming within a certain period of time, this is considered a negative energy balance and results in weight loss. The rate of expenditure or storage of calories is ultimately dictated by the metabolic rate. This is the rate at which all the processes of the metabolism occur. Quality of food, body composition and physical activity all play integral roles in determining your metabolic rate.
Step 1
Write down your game plan based on a realistic program with specific weekly weight loss plans. Avoid going into a weight loss program without setting realistic goals and objectives to reach them. Plan to lose 1 to 2 lbs. per week. Set tangible objectives that include how many workout days you will have per week and for how long. Plan meals for either the next day or the upcoming week. Aim to eat every 3 to 4 hours to maintain an accelerated metabolism. Avoid food shopping on an empty stomach. Cravings and temptations are magnified when shopping hungry.
Step 2
Eliminate empty calories to achieve and maintain a negative energy balance. Avoid the empty calories found in processed foods like cakes, chips, cookies, sodas and other sweets. Monitor and reduce intake of fat. Fat provides more calories per gram (9) than the other nutrients. Opt for the low-fat varieties of food. Choose leaner cuts of beef. Remove the skin from chicken and turkey before consuming. Fish and egg whites are healthier protein options. Increase fruit and vegetable intake to 3 to 5 servings of each per day.
Step 3
Increase physical activity. Physical activity is essential to promoting negative energy balance. Engage in moderate cardiovascular or aerobic activity at least five days per week. Aim for 30 minutes of continuous activity on these days. Or engage in vigorous activity three days per week for 20 minutes. Think of physical activity as a lifestyle change and not as a source of punishment for needing to lose weight. Include weight training two to three days a week on non-consecutive days. The more muscle you have, the more calories you burn.
References
- "ACSM's Health and Fitness Journal;" Timing of Energy and Fluid Intake; Dan Benardot; July/Aug. 2007
- "Sports Science Exchange;" Energy balance and body weight regulation; C.M. Melby and M. Hickey; 18:2, 2005
- "Sports and Fitness Nutrition;" Robert Wildman and Barry Miller; 2004
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