Tipping the Calorie Balance
Balancing Food and Activity
1. Your weight can stay the same.
Your weight is a result of the balance between food (calories in) and activity (calories out). When the amount of calories in and out is the same, your weight will stay the same.
2. You will gain weight.
If you eat more calories than you burn, you will gain weight.
3. Your will lose weight.
If you want to change your weight, you need to tip the balance in favor of fewer calories in and more calories out. The best way to do so is to eat less and be more active.
How To Create a Caloric Deficit
To lose 1 pound a week, you need to burn at least 3,500 more calories than you take in each week. That’s 500 calories per day.
What are some ways that you could reduce 500 calories each day?
Take in 500 fewer calories per day by changing your eating habits.
Burn 500 more calories per day by being more active.
Let’s use Al as an example:
So Al’s new net calorie goal should be 2200 minus 500 = 1700 calories/day.
How did Al cut 500 calories per day to reach his calorie goal?
Here’s what Al’s new day looks like:
|Food Calories||Calories in||Activity||Calories out|
|Breakfast||400||Walk the dog briskly||90|
|Snack||200||Mow the lawn||100|
|Lunch||500||Brisk walk after dinner||120|
|Total Calorie Intake:||2,000||Total Calorie Burned:||310|