This entry is the first in an 9 part series.  Over the course of the series, we will try and teach you the basics of nutrition, and arm you with the ability to make great nutritional decisions.  Please feel free to ask us to clarify anything, or expand on anything you might be curious about.  Our first entry sets the stage with The Energy Balance Equation.

The first and easiest thing to understand when attempting to change your weight is the energy balance equation.  Don’t worry, this is not something that will require math tutoring, and it actually doesn’t have a single number in it, only concepts.  The energy balance equation looks like this:

Energy Input – Energy Output = Net Change

A very simple equation, but one that holds the key to your goals.  This means that to change your weight, there are only two things that have to be considered.  Only two!  Net change is the direction that you would like your weight to move.  Energy input translates to the amount of food you eat, and energy output is the amount of energy your body uses in a day.  If energy input is larger than energy output, there will be a positive net change, or an excess of energy and consequent weight gain.

Energy Input – Energy Output = Net Change↑ (Weight Gain)

If energy output is greater than energy input, there is a negative net change.  In order to make up for this deficit the body must mobilize stored energy to meet its needs.  This means weight loss.

Energy Input – Energy Output = Net Change↓ (Weight Loss)

The body has a basic amount of energy input required to maintain basic functions and activities of daily living.  Those that do not experience weight change in either direction have found their balance and eat only enough to meet their energy expenditures.  That, despite as simple as it sounds, is all there is to changing your weight.  In its most basic form, it all comes down to a simple equation.

Take Home Message:

In order to lose weight you must increase your energy output and/or decrease your energy input.  Translated: exercise more and/or eat less.  To maintain weight, you must find a balance between the amount of food you eat and the amount of energy you use daily.

For more information don’t hesitate to contact a personal trainer from Performance Fitness…some of the finest fitness minds in Tucson.