We have learned so far that energy balance is vital to the success of a weight loss program.
How can we establish a negative energy balance to achieve our goals?
Here are some suggestions:
- Restrict a macronutrient
- Eat smaller meals
- Skip meals
- Exercise more
- Wire jaw shut
- Develop an eating disorder
- Be born with a very fast metabolic rate
Wait….what??? Wire our jaw shut?!?!?!
Obviously, not all of these are ideal suggestions! Smaller meal portioning is okay if planned, but skipping meals? No way. Fasting or eating disorders? We all know the deadly consequences. Eating disorders are NOT a joke and are very dangerous. Yet, sometimes I hear people jokingly suggest that this would help them lose weight. Not good.
So what can we do that is smart and safe?
The best way to establish a negative energy balance is to increase your exercise volume to the 5 – 7 hours per week range. This allows you to maintain a high energy intake, full of healthy nutrients, while still eating fewer calories than you are expending.
Living a wellness lifestyle is key to achieving these goals. As we have mentioned, calorie intake and purposeful exercise are crucial components. Here are a few more important things to consider:
- Macronutrient type and timing
- Type of exercise activity you are performing
- Spontaneous physical activity
- Non-exercise activity
Identifying these points can help you increase your ability to achieve a negative energy balance for successful weight loss. That is where I can help you!
Find a mentor. Don’t rely just on the media, authors or even friends or family to set your goals. They can help by supporting you, however what is successful for them may not be successful for you. Copy good habits and use them for your own success!