Energy Balance and Weight Control

Energy Balance and Weight Control

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.

Energy balance and weight control

Weight loss

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.

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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.

energy-balance and Weight Contro

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.

 

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Food Shopping – Healthy Options

Food Shopping – Healthy Options

Food shopping – How Much Should You Eat?

There is no magic formula rather consider your age, sex and activity level.
The food you require depends on your goals like weight loss or gain, activity and fitness level, sex and age.

Let’s examine how much food to consume each day, what your dietary intake should look like, and how to interpret nutrition facts label.

Food label guide lines

Knowing the food label language will help you make more consistently good decisions for what to buy and eat. Most food labels are based for an average size person who requires a 2000-calorie for weight maintenance. If that is not you, the percentages listed on the label must be adjusted accordingly.

You need to keep in mind that i.e. 300 calories of pizza have different effect on your body composition than 300 calories from broccoli. Even though readout on your scale won’t change but internally and how you feel could be much different. In other words, it is important to be aware of the quality of foods.

  • Food label usually displays the ingredients in the order to the relative amount. Aim for “natural” and unprocessed ingredients toward the beginning of the list.
  • To get a better idea of the nutrient density of the food, you find vitamin and mineral information at the bottom of the food label. Choose higher values paired with lower calorie amounts.
  • If you suffer from any allergy, you can identify the ingredients you want to stay away from. In case you are unsure about the food or ingredient on the label, you may want to find an alternative.
  • Keep in mind that listed serving sizes are not always realistic and watch out for added sugars.
  • Make sure to get the right amount of protein in your diet.
  • When you look at your carbohydrate intake, try to limit the amount of simple sugars you eat or drink, and choose more complex starches instead.
  • A simple carbohydrate has higher value compared to the amount of sugar and fibre. Foods that have a high amount of fibre and low amount of sugar compared to the total carbohydrate are probably a better option. If the ratio is greater than 10:1 for carbohydrates to fibre, you should avoid this food. If the ratio is less than 10:1, it is likely a good choice, and if the ratio is less than 5:1, it is a great choice.
  • Although there is no recommendation for fat, about 20-35 percent of our daily calorie intake comes from fat. Don’t worry too much about fat as research revealed that many people successfully eat more fat than this and still improve body composition and health.
  • Choose a good mix of polyunsaturated, monounsaturated, and saturated fats and limit omega-6 fatty acids from vegetable oils and premade dressings. Increase your intake of omega-3 fatty acids (from fish, nuts, and seeds).
  • Try to avoid foods high in trans fats as they increase bad cholesterol, decrease good cholesterol and are directly related to heart disease risk.
  • Food shopping

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