Energy Balance in Real Life

This is real life.  Busy schedules and social commitments can set us up for energy imbalance.  Instead of looking for the newest fads in weight loss, consider a more sensible approach to managing your weight.  Try the simple step of reducing 50 calories here and there versus making major dietary changes.

According to the National Institutes of Health, consuming just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months.  That’s a gain of 10 pounds a year. 

If you don’t want this weight gain to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT.

Here are some practical ways to cut 150 calories (ENERGY IN):

  • Drink water instead of a 12-ounce regular soda
  • If you love french fries, order a small serving instead of a medium, or order a salad with dressing on the side
  • Eat an egg-white omelet (with three eggs), instead of whole eggs
  • Use tuna canned in water (6-ounce can), instead of canned in oil
  • Choose a low fat dressing instead of high-fat creamy ones
  • If you love your ice cream, try some of the products with no sugar added
  • Choose grilled instead of crispy chicken

Here are some practical ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150 pound person):

  • Shoot hoops
  • Window washing
  • Walk two miles
  • Kayaking
  • Do yard work
  • Go for a bike ride
  • Dance with your family or friends

Remember that a combination of both is the best way to achieve and maintain a healthy body weight over the long haul.