Energy Balance and Weight Management Which way are you tipping the scales?

Weight Loss and Diet Fads Weight loss programs, diet aids, and exercise equipment sales are a multi- billion dollar industry People spend lots of money chasing that “perfect” body or attempting to control their weight The secret to weight management is one concept (that doesn’t cost you anything!) That concept is an understanding of energy balance!

Caloric Intake Food provides energy or “fuel” for your body measured in calories (caloric intake)

Caloric Expenditure You need calories for: 1. Basal Metabolism (just to keep you alive, without any movement) 2. Physical Activity (movement, exercise, work) 3. Digestion of Food (Your Caloric Expenditure is the total of all 3 )

Energy Balance Energy balance is the difference between caloric intake and caloric expenditure

Caloric Balance Caloric Balance refers to eating the same amount of calories (caloric intake) as you burn (caloric expenditure) If caloric intake and caloric expenditure are the same, your weight remains constant

Caloric Balance

Positive Caloric Balance A positive caloric balance is achieved when you “eat” more calories daily than you “burn” Extra calories aren’t wasted, they are stored as fat A positive caloric balance = “weight gain”

Positive Caloric Balance

Negative Caloric Balance A negative caloric balance is achieved when you “eat” fewer calories daily than you “burn” Additional energy is provided from stored sources in your body A negative caloric balance = “weight loss”

Negative Caloric Balance

Combination of Diet and Exercise to Achieve a Negative Caloric Balance

Caloric Expenditure and Exercise As a general rule of thumb, you burn approximately 100 calories per mile of walking or jogging Use your chart to look up a better estimate that includes weight Use ratios and proportions to calculate your caloric expenditure based on table values per 30 min

How many calories do I need? Use the ChooseMyPlate Food Intake Pattern Calorie Levels chart (pg. 152) to find out The amount of calories a person needs depends on their age, gender, and activity level.

Caloric Balance & Weight Loss You must achieve a negative caloric balance in order to lose weight This can be achieved by Exercising more… Eating less… or a combination of both!