Tidbit Tuesday - Energy Balance

Hello,

Welcome to another Tidbit Tuesday!

Today we are going to talk about energy balance and where you need to be based on your goals. 

To lose weight we must be in a Calorie deficit.   

Quite simply, the food we eat is “energy in” and our activity and bodily functions is “energy out.” 

This comes from the age-old law of thermodynamics! 

If you recall, energy cannot be created or destroyed. It can only be transferred! 

Meaning that our body composition is directly affected depending on how much, and what (macro-nutrients and nutrient density), we are eating. Along with how much purposeful movement we do to create energy out. 

So, that means that the laws of thermodynamics dictate whether weight is lost, gained, or stays the same. 

Food is turned into "potential energy" which must end up somewhere.

There are 3 places our energy will surface: 

• as work, 

• heat, 

• or storage. 

Energy balance also has to do with what is going on in your cells. When you are in a positive energy balance (more in than out) and when you’re in a negative energy balance (more out than in), everything from your metabolism, to your hormonal balance, to your mood is impacted. 

A severe negative energy balance can lead to a decline in metabolism, decreases in bone mass, reductions in thyroid hormones, reductions in testosterone levels, an inability to concentrate, and a reduction in physical performance. 

With too much overfeeding, plaques can build up in arteries, the blood pressure and cholesterol in our body can increase, we can become insulin resistant and suffer from diabetes, we can increase our risk for certain cancers, and so on. 

Blaming weight gain on calories is like blaming wars on guns. The calories from food are not the sole cause of a skewed energy balance. It’s the entire lifestyle and environment. 

If your goal is weight loss, then you must be in a Calorie deficit. This can be uncomfortable. But being uncomfortable is NOT an emergency, it is something we can adapt too. The goal should be to find a Calorie deficit that is sustainable for long-term weight loss, and not attempting to lose as much as possible as quick as possible. This almost always backfires! 

Possible ways to help create a negative energy balance (weight loss): 

• Purposeful exercise. 

• Weight training. 

• High intensity interval training. 

• Boost non-exercise physical activity such as gardening, walking, playing with the kids, or going for a hike. 

• Increase thermic effect of feeding by increasing unprocessed food intake. 

• Eat at regular intervals throughout the day. 

• Eat lean protein at regular intervals throughout the day. 

• Eat vegetables and/or fruit at regular intervals. 

• Incorporate omega-3 fats. 

• Incorporate multiple exercise modes. 

• Stay involved with “life” outside of exercise and nutrition. 

• Sleep 7-9 hours each night. 

• Don’t engage in extreme diets for risk of long-term overcompensation. 

• Stay consistent with habits. 

• Ignore food advertising. 

Do you feel like you are doing everything right and still not losing weight? 

Let us help you to create a sustainable plan for the long-term! 

Happy Training!

Your friend in Health & Fitness,

Coach Sean