Tipping the Calorie Balance
Getting to and staying at a healthy weight requires both a healthy eating plan (calories IN) and regular physical activity (calories OUT).
Experts say that losing 1 to 2 pounds a week is a healthy goal for most adults. This gradual weight loss is the way to make lasting changes!
Achieving a Calorie 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.
But the best way to reduce 500 calories per day is through a mixture of eating less and burning more.
– Make substantial changes to your diet unless you increase the calories burned.
1. Your weight can stay the same.
– Calories in (food) are the same as calories out (physical activity).
2. You will gain weight.
– Calories in are greater than the calories out.
3. You will lose weight.
– Calories in are less than the calories out.
4. Your weight can reach a new balance at a new weight.
– Calories in are the same as calories out.
How To Create a Caloric Deficit
Al currently takes in an average of 2200 calories/day,
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?
|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|