• Abbie

Abbie's tips for Weight Management!

TIP 1: THE ENERGY BALANCE EQUATION

The term ‘energy balance’ is used to describe the relationship between the amount of energy

consumed and the amount of energy actually used or expended.

When the energy consumed exceeds that which the body utilises, a positive energy balance

is created; under these conditions, bodyweight will inevitably increase.

When the energy consumed is less than the quantity of energy expended, a negative energy

balance is achieved and body weight is reduced.

ENERGY BALANCE IS WHERE ENERGY INTAKE = ENERGY OUTPUT.

This would result in stable and constant body weight.

3 techniques that can be used to control the energy balance equation with the goal of

changing body weight:

1. Reduce caloric intake to a level below the level of expenditure.

2. Maintain caloric intake and increase expenditure through exercise/physical activity.

3. Decrease caloric intake and increase expenditure with exercise/physical activity.

(This approach is likely to be the most effective at making changes to body weight

and maintaining these changes in the long-term)


TIP 2: WEIGHT LOSS AND FAT LOSS IS NOT THE SAME THING

Drastic energy cuts and calorie restriction simply don’t work for lasting weight loss because

the physical and psychological demands are too great. Extreme cuts in energy intake invoke

a ‘starvation response’ and increase the likelihood that weight loss will result primarily from

lean tissue and water, rather than body fat.

To maximise the amount of weight that is lost from fat, it is essential to make only modest

cuts in energy intake relative to expenditure to prevent the starvation response from

being triggered.


TIP 3: THE IMPORTANCE OF RESISTANCE EXERCISES

Resistance exercises have an anabolic influence. This means increased levels of lean body

mass achieved through performing resistance exercises will speed up the metabolic rate, at

rest and during exercise.

The body then burns more calories during periods of rest and activity, making weight

management considerably easier to achieve!


TIP 4: ACTIVITIES OF DAILY LIVING (ADLs)

ADLs are ‘any bodily movement that brings about a significant increase in energy

expenditure’. For example, cleaning the house, washing the car or mowing the lawn.

ADLs are generally undertaken more frequently than structured bouts of exercise, so have

the potential to increase energy expenditure to a greater extent.

ADLs can therefore be as effective in a weight loss programme as exercise!




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