energy balance Archives

With summer upon us, there’s new incentive to reach that ideal body weight and get fit. Anyone can achieve their body beautiful with weight control and exercise. Does it take work? Absolutely! Is it worth it? That’s up to you. I’ve posted a number of articles to help you achieve your goals, but instead of searching to find your answer, this post provides the links with a brief description for your convenience. Then, we’ll take it to the next level… Remember, always speak to your physician before making any changes to your health care regimen.

START OVER/TAKE CHARGE: ENERGY BALANCE & WEIGHT CONTROL

weight control, energy balance, take charge, motivation, exercise, portion control, maintenance — 5 lb Human Fat Model

Provides an overview of energy balance and how it relates to weight control.
Tip #1 – Write it down.
Tip #2 – Use an app.

ON THE ROAD TO HEALTHY LIVING: FOOLPROOF YOUR PLAN!

energy balance, take charge, motivation, portion control, maintenance — On the Road to Healthy Living

Learn how to set your goals and create a realistic plan.
Tip #3 – Find an accountability partner.
Tip #4 – Cut out distractions.

THE KEY TO SUCCESSFUL WEIGHT CONTROL

Fish, healthy, — Trout the Healthy Way
The Key to Successful Weight Loss

The key is in portion control. Learn the difference between a portion and a serving size.

Tip #5 – Add water.
Tip #6 – Fill with fiber.

LEAN BELLIES AND BODY TYPE

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance — Body Type: Apple or Pear

Although we’re each born with a certain body type, excess fat around the middle is dangerous.

Tip #7 – Chew longer with smaller bites.
Tip #8 – Consume protein.

LOW CALORIE ALTERNATIVES COUNT

exercise, weight control, energy balance, take charge, motivation, portion control, serving size, maintenance, food choice, low calorie alternatives — Supermarket – Low Calorie Alternatives

Replace high calorie foods with low calorie alternatives. Check out the recommendations.

Tip #9 – Think smaller.
Tip #10 – Eat protein after exercising.

EXERCISE IS KEY: A TRIBUTE TO OUR MILITARY!

Exercise is critical to your health. Take a step in the right direction — the benefits of walking.

MOTIVATED? TIPS FOR CALORIE CONTROL!

When you’re ready to take the weight off and keep it off, you are motivated. Check out the tips for success in the following areas:

Plan
Activities
Eating Behavior
Parties & Holidays
Your Reward
How to Monitor Yourself
Shopping

YOUR HEALTH – A FEW SIMPLE MOVES

Meet Physical Therapist, Diane Foley, and learn a few simple moves to decrease some of the health risks associated with sitting. In this article, Diane provides a stretch for the first of five common muscle groups affected by sitting — the neck.

SIMPLE STRETCHES TO REDUCE THE PAIN OF SITTING

Chest Stretch, Pectoral Stretch, Stretches — Diane Foley, Physical Therapist
Pectoral Stretch

This article is the second in the series with Diane and focuses on the next muscle group — the chest (pectoral) muscles.

LOWER BACK — STRETCHES TO MAKE A DIFFERENCE

side stretch, lower back muscles — Side Stretch for the Lower Back

The title says it all.

STRETCHES TO ALLEVIATE STIFF TIGHT HIPS

Stretch, hip flexor, hip muscle — Hip Flexor Stretch

Sitting causes the front of the hips to stiffen and tighten. Stretching these front hip muscles (hip flexors) is important. Diane shows you how.

HAMSTRINGS AND CALVES — STRETCHES

stretches, stretches for the back of the legs, calf stretch lunge — Stretches for the Back of the Legs — Calf Stretch Lunge

Hamstrings and calves are the last muscle group in this series affected by prolonged sitting. Take short breaks throughout the day to stretch and make a difference in your life.

With the review complete, we are ready to take it to the next level. Follow me in this next series as I personally bump it up a notch with Diane and her exercise partner Karen. Although Karen and I share the same first name, she is way ahead of me on the fitness scale.

Are you ready? What’s your incentive?

As a society, we are bombarded with information offering weight loss tips, the wonders of supplements, Vitamin C, Vitamin A, B vitamins, Vitamin D, Calcium, phytochemicals, fish oil and exercise. We’ve heard about the problems with gluten, GMO’s, and food allergies. We struggle with shedding pounds that have crept up over the years and figuring out what foods to trust and who to trust. I have been a Registered Dietitian with a master’s degree in Nutrition for more years than I care to admit and teach Human Nutrition at the university level. My goal is to help you discern fact from fiction and leave you with some helpful tips starting with energy & weight control. I’ll also periodically share tried and true healthy recipes.

Let’s get started:
Most people’s New Year’s resolutions have gone by the wayside and spring is approaching with new resolutions to lose those excess pounds. Since the majority of American adults are overweight (68.5%) with more than 1/3 of American adults classified as obese, the first series will start with getting on the road to obtaining your ideal weight. Check out the 5 pound human fat model:

Energy balance and how it relates to weight management:

All living things require energy to live and function. Humans consume energy in the form of calories. Whenever you eat or drink, ENERGY is coming IN. At the same time, your body is constantly working, so ENERGY is going OUT.

Calories are burned during basic life functions like digesting and breathing (basal metabolism rate).
Because children are developing and growing, they need extra calories.
A larger person burns more daily calories than a smaller one.
A certain number of calories are burned through daily activities.
- More calories are burned by people with active lifestyles than those whose lifestyles are not as active.
- The more vigorous the physical activity the more calories are burned. Hence, more calories are burned running than they are walking.

Energy balance means that your ENERGY IN = ENERGY OUT

Don’t think that your energy IN and OUT has to balance every day. It doesn’t. Whether you can maintain a healthy weight is determined by the balance over time. And remember, children need energy to grow properly. Therefore, their energy balance occurs when natural growth is supported without creating excess weight gain.

Think about your goals: Ask yourself if you are happy where you are, or whether you need to lose or gain weight. If you need to gain or lose a significant amount of weight, don’t forget to discuss your goals/plan with your doctor. More on setting your goals in the next blog.

TIP #1: WRITE IT DOWN. Keep a journal of everything you put in your mouth as you consume it. Not only will it give you an accurate record, but if you know you are going to write it down, you may think twice about eating something you shouldn’t.

TIP #2: USE AN APP. There are a wide variety of apps available that count the calories you consume as well as those you expend. You may want to check out www.mypyramidtracker.gov.

For those who have tried a food and activity tracking app, what is your experience? Are there any recommendations worth sharing?

Tag: energy balance

Body Beautiful – Weight Control & Exercise