Weight loss and weight management is a concept that has a lot of variable factors and that many of us struggle to understand and manage. At a very basic level, weight management is simply a balance between the amount of food (energy) consumed and the amount burned. However, there can be other factors that complicate this process which include various lifestyle factors, pre-existing health conditions and genetics.
Let’s look at the basics of weight management and weight loss by talking about energy balance.
When you speak of energy and energy balance in terms of food and nutrition, we’re talking about calories. A calorie (often shortened to kcal) is a unit of energy in foods. Calories are present in three different energy-containing nutrients collectively known as macronutrients. These macronutrients include carbohydrates, proteins, and fats, and all contain energy in varying amounts. For example, carbohydrates and protein yield 4 calories per gram, whereas fat yields 9 calories/gram. What this tells you is that you will get more energy (calories) from each gram of fat than you will carbohydrates or protein.
How does this relate to energy balance and weight management?
So we described how calories are a form of energy above, which means that calories are directly related to energy balance. Energy balance occurs when the calories consumed through foods (containing macronutrients) equal the calories that are burned off through exercise or daily metabolic functions performed by the body that use energy as fuel. This can also be described as the process that would contribute to weight maintenance or in other words, when a person doesn’t fluctuate much in weight. On the other hand, weight gain will generally occur when the amount of calories taken in by the body are greater than the calories that are burned. Vice versa, weight loss will occur when the amount of calories consumed is less than the amount of calories burned through exercise or daily movement.
What does this mean in a practical sense?
Energy balance is highly dependent on carbohydrates, fats, and proteins present in food and the calories that make up each gram of these macronutrients. This is why Dietitians pay attention to these macronutrients when working with clients, as energy balance becomes a key principle to work with when setting weight loss, weight gain, or weigh maintenance goals.
Are you looking for more guidance in your nutrition and wellness goals?
From meal planning, to individualize nutrition guidance, to weight loss support, and diabetes management, we can help to support you in your journey! Book a session with one of our Registered Dietitians today to get started on the right path…one bite at a time.
