Energy Balance and Weight Control
Discover how and exercise might shift your energy balance to favour weight loss or weight gain. Learn what situations impact your calorie burn ways that you might easily fall into a positive energy balance.
Food Intake and Energy Expenditure
To favourable manage your body composition you not only should know about the relationship between food intake and energy expenditure, you have to consider the quality of your food choices as the make a big difference to your weight goals. Dietary recommendations based on calorie contentment is a good start, they put certain high calorie but nutrient-dense foods like nuts, seeds, and eggs into a high caution list, even though these foods are actually beneficial for weight loss and prevention of weight gain.
Energy balance conditions and weight management • food calories that you take in match the calories that you expend or burn • positive energy balance – you eat more calories than expended • negative energy balance – more energy is expended than consumed
Regardless of our weight goals we need to pay attention to the quality of calories as they cause numerous changes to your body—cellular, metabolically, and hormonally.
Aim for a calorie reduction of around 500 calories per day. An energy deficit of 1000 and more calories a day is not advisable as you will lose muscle – which you don’t want. Furthermore you run the risk of missing out on important nutrients, such as vitamins and minerals, and you would likely see your energy levels drop and your fatigue increase as well as feeling hungry.
For lasting weight loss overtime and improved body composition you need to consider your baseline body composition, age, height, sex, and degree of calorie restriction, and follow a more dynamic curvilinear pattern rather than the traditional linear model.
Calories- Energy Balance and Weight Control
The energy that potentially is converted into useful work once metabolized, or broken down, by your body, is called measured in calories. Technically, a kilocalorie as you see it on food labels is a unit of heat measurement defined as the amount of energy required to raise the temperature of one kilogram of water by one degree Celsius.
In reality you don’t eat calories; you eat food with different amounts of nutrients. Digestion and absorption rates of nutrients are less than 100 percent in most foods. Some factors that impact how our body uses the food are, how the food is grown, what the animal’s diet contained, and how ripe the food was when harvested, and even how the meal is cooked and prepared.
As the process of determining the calories in foods is probably more extensive than you imagined, the calories listed on food labels are really just approximations.
It is important to remember that the metabolism is constantly changing based on the needs of the individual, re-evaluate your nutrition plan based on performance, body weight, and body composition over time.
Components of Energy Expenditure
- The energy required to maintain the systems of your body at rest is called – Resting metabolic rate.
- The energy required to maintain the systems of your body at rest.
- Energy expended by being active or doing structured exercise.
- Non-exercise and unplanned activity such as tapping your feet or bouncing your knees.
Among the large thermic effect of food, protein-rich foods have the greatest effect on increasing calorie burn, as they are the most difficult to digest and absorb— this is one reason that added protein in your diet can be helpful for improving body composition.
The daily amount of activity and exercise will determine how much the thermic effect of activity play into your overall energy expenditure.