Updated: Sep 14, 2021
You might have heard this topic or even googled this topic: " calories in vs. calories out," It seems an easy way of saying:
- When you take in more energy than you burn, you gain weight. - When you take in less energy than you burn, you lose weight. It is true. This is a fundamental concept in body weight regulations, and about as close as scientific fact as we can get. But you then have many questions. My husband eats burgers while I diet on salad, why is he skinny while I put on weight? I am only eating 1000 calories a day and why I am still not losing weight? I feel full and bloated after a few bites of food, why? How many workouts do I need to do each week in order to lose weight? I was on that Shake diet for a few weeks, and lost 10 pounds, but now I only just started to eat real food but I am gaining weight back already, why? Let's dig a bit deeper..
Here are factors that influence "Energy in." - Appetite (influenced by hormones that regulate appetite and satiety etc.) - Food consumed ( influenced by palatability, energy density, sleep, culture etc..) - Calories absorbed (influenced by nutrient intake, age, health status, energy status etc.) - Psychological factors (influenced by stress level, sleep quality, mindset etc.) Here are factors that influence "Energy Out" - Energy burned through exercise - Energy burned through non-exercise activity ( walking to work, grocery shopping, playing with kids, gardening etc.) - Energy burned at rest (influenced by hormonal status, genetic factors, age, body size etc) - Energy burned while metabolizing food (whole food? processed food? fiber-rich food?)
They do sound complicated. That's why I came up with a list of ideas for you - to burn more calories on a daily basis, and to get closer to your health and wellness goals.
1, Get more high-quality sleep to better regulate hunger hormones, improve recovery, and increase metabolic output. 2, Improve the quality of what you're eating, as opposed to reducing the quantity. This can allow you to eat more food with fewer total calories. 3, Try stress management activities like meditation and breathing. 4, Spend more time in nature. 5, Walk or bike to work. Or park the car a few blocks away from your office. 6, Take stairs instead of elevators. 7, Get a standing desk for work. 8, Choose more fiber rich food, like veggies, fruits, legumes and beans. 9, Get your blood work done. Evaluate and correct nutritional deficiencies. 10, Building muscle with weight training, so that you are burning more calories even when you are not working out. 11, Regular workout program changes to encourage new stimuli and adaptations. 12, Reducing processed food and increasing whole food intake. 13, Eat regular meals and snacks throughout the day. 14, Eat lean protein throughout the day. 15, Eat vegetables and/or fruits throughout the day. 16, Drink plenty of water. 17, Incorporate omega-3 fats. 18, Incorporate multiple exercise modes. 19, Stay involved with "life" outside of exercise and nutrition. 20, Sleep 7-9 hours each night. 21, Don't engage in extreme diets for risk of long-term overcompensation. 22, Take walks with family. 23, Play with kids and dogs. 24, Stand up and take a quick walk away from the desk throughout the day. 25, Don't skip meals. 26, Do more grocery shopping and cook at home. 27. Laugh. 28, Watch less TV. 29, Clean up the house more often. 30, Having sex burns calories haha. Written by: Jolin Yang