How Will Energy Balance Help Me Lose Weight?

Most people don’t think of their weight loss journey as a math problem. But in many ways, it is. To lose weight, you need to calculate your energy balance equation, then change the numbers to create weight loss. If you can get your numbers to tilt in the right direction, you’ll slim down and keep the pounds off for good.

What is the Energy Balance Equation?

Energy balance is simply the relationship between your energy input and your energy output.

   The complete energy equation looks like this:

Energy balance  =  energy input – energy output

It doesn't look very complicated, does it?  But you may not have the numbers to do the math. So to figure out your energy balance you need to gather some important information.

How to Calculate Energy Input

We input energy when we eat. The food we consume provides calories. Calories are simply a unit of energy or heat. The food we eat and the drinks we consume provide different amounts of energy. Protein and carbohydrate each provide 4 calories per gram, and fat provides 9 calories per gram.

So how do you know your energy input number? Count the number of calories you eat each day. You can do it with a simple downloadable food diary or you can use a popular calorie counting app like CalorieCount. A typical woman may consume anywhere from 1200 to 2500 calories per day. That's a pretty big range. To get the most accurate number for you, track your calories for at least a week.
If you've tried a food journal and can't seem to keep up with all the inputs, There is a new device to count the calories for you. Go to HealBe.com and look for the GoBe. It's a new strap on device that costs about the same as an iWatch or a FitBit, but this one counts your glucose level for a 24 hour period and send you a report on your cell phone. Just download the free app, this device can really help anyone that's pre-diabetic or diabetic or just overweight and trying to lose weight.

How to Calculate Energy Output

Energy output happens when your body uses energy.  We often refer to this as "burning” calories. Even when you’re sleeping, your body uses energy to perform basic functions like breathing and circulating blood. The rate at which your body burns calories at rest is called your basal metabolic rate (BMR).

BMR makes up roughly 60-75% of the total number of calories you burn each day.

You also expend energy during activities of daily living, like washing dishes or shopping, and of course, through physical exercise. These activities make up about 15-30% of your total calorie burn each day. The last 5-10% of calories are burned through the thermic effect of food when you eat and digest meals and snacks. 

There are different ways to calculate the number of calories you burn each day.  Many people combine one or two methods to determine the most accurate number.  This is the part we all get wrong and then you sabotage your own diet.
I use a website call "my-calorie-counter.com". You answer a couple simple questions and it tells you your BMR number and how many calories to eat to lose weight. You can find other websites to do the same thing so do it twice to check for accuracy. 

Calculate Your Energy Balance Equation 

If your energy input and your energy output are perfectly balanced, you won’t lose weight.  A perfect energy balance creates a stable weight. To change your weight you need to tip the scales so that they are no longer balanced.

A positive energy balance occurs when your energy input is greater than your energy output. That is, you eat more calories than your body needs. Your body stores excess energy or calories as fat.

  This results in weight gain.

Weight gain = energy input > energy output

Weight loss occurs when you create a negative energy balance.  That is, you burn more calories than you consume.  When this imbalance occurs, your body burns stored energy (fat) in order to function and you lose weight. A negative energy balance is sometimes called a calorie deficit.

Weight loss = energy input < energy output

When you evaluate your own energy balance, it's best to get the numbers as accurate as possible.  Small differences in energy input and energy output can make a big difference in your weight.

So if weight loss is just a simple equation, then why is it so difficult to lose weight? Because there are many factors that affect both your energy input and your energy output. Things like your medical status, age, and mood affects your energy balance equation every day.  Weight loss is a simple equation, but finding the right balance requires a little bit more work.

If you are at the beginning of your weight loss journey, or if you are questioning your current diet and exercise plan, the energy balance equation is a perfect place to start. You don't need to buy fancy tools or invest in an expensive weight loss program. Try to make some changes on your own. Evaluate the factors that affect your caloric intake and caloric output. You have control over some factors (like activity level) and no control over others (age, gender).  Simply change what you can to tilt the scales of your energy balance equation and reach your weight loss goals.

If you really want to lose your body fat than look for my Ebook at the websites listed below. You'll get information on Healthy eating, exercise, and diet.

“How Bad Do You Want To Lose Weight?”, is available at all the online bookstores selling for $1.99. Go to any of the websites and search the title to find my Ebook. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.