Move more. Eat Less.
Simple, right? Burn more calories than you take in and you'll lose weight because it's about energy in vs energy out.
Unfortunately, it’s just not that simple.
So, let's talk about energy balance and how it's contributing to your goals.
Energy balance is the consumption of energy through eating and drinking in contrast to energy burned through physical activities.
In other words, the calories you take in through what you eat and drink is balanced by how many calories you burn through exercise and movement.
ENERGY IN = FOOD
ENERGY OUT = MOVEMENT AND EXERCISE
As humans, we're complex and our lives don't operate on a linear path. We can plan, predict, prepare as much as we like but life happens and factors can often derail us if we aren't equipped with the tools to bounce back or the perspective.
This same idea can be applied to our weight loss goals.
Sleep quality, stress, our environment (chosen or given), mindset, quality of our movement - they all play a role in how we perceive energy, how we consume it, and how we balance it. It is amazing how impactful our choices and perspectives are to our physical health and status. Balancing energy is extremely nuanced and specific to the individual. Our genetics, our relationship with food and people, our health, our resources all contribute to how effective we are with energy balance. (Refer to the infographic above)
Here are a few simple tips on how you can start adjusting your Energy Balance.
Eat more slowly and mindfully
This allows you to be more mindful of what your putting in your body and it also gives your GI tract hormones time to catch up with the food intake (Remember, like with most things there is a mental/emotional component as well as a scientific/biological component)
Learn how to notice physical hunger and fullness cues
Eat till “just satisfied” not till you're stuffed
Since this might be tough to sense in the beginning, start by decreasing your portions
Eat mostly whole, less processed foods
Say No to non-caloric drinks
Drinks provide the sneakiest way to consume more calories
Get Enough Sleep
A lack of sleep affects hormones that can increase your appetite and affect your fullness cues
Understand the role that food plays in your life
Emotional, mental, physical
