Unlocking the Secrets to Successful Weight Management: Exploring Energy Balance, Calorie Counting, and Sustainable Strategies
In this blog post, we’ll delve into a key component of the Level 4 Certificate in Nutrition for Weight Management. We’ll cover:
The concept of energy balance
The currency of calories
The components of energy balance (intake and expenditure)
Positive energy balance aka Obesity
Strategies for promoting long-term, sustainable weight loss
This information will be covered in greater depth during the Level 4 Nutrition Course.
Concept of energy balance
The idea of energy balance stems from a core principle of thermodynamics: energy cannot be destroyed, only transferred or transformed by an organism. Essentially, energy balance is reached when the energy we consume matches the energy we expend (Hall, Kevin D et al. 2012; Hill, James O et al. 2013).
Currency of calories
A calorie is more than just a number on a food label; it’s a unit of energy, specifically heat, that measures a food’s ability to fuel our activities (Bucholz et al, 2004.) In essence, calories are the currency of energy our bodies use to function. We track this energy, or kilocalories (kcal for short), to understand how much fuel we’re getting from our meals and beverages.
The concept of the calorie originated from the amount of heat needed to raise the temperature of 1 gram of water by 1° Celsius under standard atmospheric pressure (Bucholz et al, 2004.). This measure has evolved into the kilocalories listed on our food labels today, quantifying the energy foods provide. Breaking it down by macronutrient, carbohydrates and proteins each deliver 4 calories per gram, while fats offer a richer energy source at 9 calories per gram (Hall, Kevin D et al. 2012; Hargrove, J.L. 2007)
In our current era, it’s a legal requirement for food manufacturers to detail the energy content and macronutrient breakdown of their products on packaging (Regulation (EU) No 1169/2011). This is typically shown per 100g/100ml and by serving size, empowering us with the knowledge to make informed dietary choices (Regulation (EU) No 1169/2011).
Components of energy balance (intake and expenditure)
Energy Intake
Energy is derived from the foods and beverages we consume. Energy consumption is sourced from three principal macronutrient categories—carbohydrates, proteins, and fats—with a supplementary contribution from alcohol (Hall, Kevin D et al. 2012). The energy densities typically attributed to these macronutrients are: 4 kcal/g (17 kJ/g) for both carbohydrates and proteins, and 9 kcal/g (38 kJ/g) for fats (Hall, Kevin D et al. 2012). These figures reflect the average metabolizable energy values for each macronutrient across populations. In theory, energy intake can be accurately quantified by summing the daily calorie consumption. While you can track your calories using simple methods like pen and paper or an Excel spreadsheet, there are also numerous apps available that simplify this process. These apps can scan the QR code of a product and automatically summarize the nutritional information for you.
Important Note: The calculation of energy intake assumes full digestion and absorption of food, but it’s important to remember that food composition, including fiber and indigestible elements, can affect digestibility ( Baer, D J et al., 1997; Hall, Kevin D et al. 2012). Factors like gut health, food preparation, and diet composition also influence how much energy we can actually use, leading to individual variations in metabolizable energy (Capuano, Edoardo et al, 2018)
Energy Expenditure
Energy is expended through several key processes: basal metabolic rate (BMR), the thermic effect of food (TEF), and physical activity (Hill, James O et al. 2013). BMR is the energy required to maintain essential bodily functions and homeostasis. TEF refers to the energy used for absorbing, digesting, and metabolizing food, making up about 8–10% of daily energy expenditure (Hill, James O et al. 2013).
Physical activity contributes to energy expenditure beyond RMR and TEF (Hall, Kevin D et al. 2012). It can be divided into two components: exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT) (Hall, Kevin D et al. 2012). EAT encompasses energy used during planned activities, such as training sessions, while NEAT includes all unplanned or unstructured activities like walking to the bus station, fidgeting, or taking the stairs (Trexler, Eric T et al 2014). These components vary greatly among individuals, influenced by the duration and intensity of the activities. Sedentary individuals might expend as little as 100 calories daily through physical activity, whereas elite athletes can burn up to 3,000 calories. Additionally, aging affects energy expenditure, mainly due to a decrease in lean body mass, which impacts both TEF and the energy expended through physical activity. Figure 1 shows the components of total daily energy expenditure (TDEE).
Figure 1. Components of total daily energy expenditure (TDEE). BMR = basal metabolic rate; NEAT = non-exercise activity thermogenesis; TEF = thermic effect of food; EAT = exercise activity thermogenesis; REE = resting energy expenditure; NREE = non-resting energy expenditure. Adapted from Maclean et al., 2011
Positive energy balance aka Obesity
Energy balance is the result of equilibrium between energy intake and energy expenditure (Hill, James O et al. 2013). When energy intake exceeds expenditure, the excess energy is deposited as body tissue and in contrast, negative energy balance (energy expenditure exceeds energy intake) leads to weight loss over time (Hill, James O et al. 2013). During adulthood, the maintenance of stable body weight depends on the energy derived from food and drink (energy intake) being equal to total energy expenditure over time (Hill, James O et al. 2013).
Obesity is the consequence of sustained positive energy balance over time (Hill, James O et al. 2012). “Overweight and obesity are defined as abnormal or excessive fat accumulation that presents a risk to health.” ( https://www.who.int/health-topics/obesity#tab=tab_1). Factors that influence energy balance can be considered as relating to the host (i.e., people), the environment (the set of external factors to which people are exposed) and the vector (food and drink) (Hill, James O et al. 2012). These factors interact in a complex way to influence eating and drinking patterns as well as activity behaviours (Hill, James O et al. 2012).
Strategies for promoting long-term, sustainable weight loss
As previously elucidated, weight reduction requires the establishment of a negative energy balance (Hill, James O et al. 2013; Hall, Kevin D et al. 2012).
This article concentrates on methodologies to decrement energy intake as a strategic approach to inducing a calorie deficit.
Primarily, two approaches can create a caloric deficit: direct and indirect methods.
Direct way is to deliberately measure the ingested calories. It might seem like straightforward math, however, the reality is that many individuals find this task daunting (Guth, Eve. 2018). The advent of online calorie counting tools has offered some solace, providing access to extensive databases that include restaurant menus and allowing users to log homemade meals effortlessly. These digital aids are designed to simplify the tracking process, making it more accessible and less intimidating for everyone (Guth, Eve. 2018).
Despite these advancements, accurately measuring energy intake remains riddled with challenges. It’s well-documented that people tend to underreport their food consumption, a factor that introduces significant inaccuracies and biases into dietary data (Lichtman, S W et al., 1992; Dahle, Jared H et al., 2021).
The alternative approach is the “Indirect way”: This method emphasizes cultivating eating behaviours and lifestyle habits that indirectly result in a reduction of calorie intake.
This section explores strategies aimed at reducing calorie intake without direct counting, effectively lowering consumption through alternative methods.
1
Choose Whole Foods Plant-Based diet:
Opt for fiber-rich, nutrient-dense foods that are low in calories. Fresh fruits, vegetables, whole grains, and lean proteins keep you fuller for longer (Greger, Michael 2020).
2
Adequate protein intake:
Protein supports muscle building and increases satiety. It also has a high thermogenic effect. Aim for 1.6 grams per kg of body weight with foods like meat, fish, eggs, greek yogurt, and beans. (Leidy, Heather J et al. 2015).
3
Find Your Fit (Adherence):
The key to lasting weight loss is sustainability. It doesn’t matter if you follow a high-fat, paleo, or vegan diet; what’s crucial is that it fits your lifestyle for the long term. Find a diet you can adhere to long-term without feeling restricted. (Del Corral, Pedro et al. 2009)
4
sleep:
Sleep is increasingly acknowledged as a critical factor in managing body weight. Restricted sleep and poor sleep quality may lead to metabolic disorders and weight gain Zhu, Bingqian et al 2019). Moreover, sleeping too little prompts people to eat bigger portions of all foods and to eat more caloric dense foods (Papatriantafyllou, Evangelia et al 2022).
5
Decreasing eating window (Time restricted eating/intermittent fasting):
TRE, or Time-Restricted Eating, is a dietary approach where you eat within a specific timeframe each day, typically between 4 to 10 hours, and fast for the rest of the time. What sets TRE apart from other intermittent fasting methods is its emphasis on maintaining a consistent eating window every day (Lin, Shuhao et al. 2023). The foundational concept behind TRE or other forms of fasting lies in the restricted eating windows potentially leading to lower calorie consumption compared to ad libitum eating. Actually, numerous studies have demonstrated that TRE, with eating windows ranging from 4 to 10 hours, can reduce energy intake (Zhang, Li-Min et al. 2022).
By focusing on these practical steps, you can manage your weight effectively without the need to track every calorie. It’s about making smart, sustainable choices that fit your life.
Key Takeaways
- The body requires energy for optimal functioning.
- Excess energy, resulting from intake surpassing expenditure, is stored as body tissue.
- Being overweight or obese indicates significant body fat accumulation, posing health risks.
- Focusing on managing intake is essential for most people, as it typically has a greater effect than concentrating on energy expenditure.
- A variety of strategies can lead to successful weight management.
- Adopting long-term, sustainable practices for weight management is crucial.
This sneak peek into effective weight loss strategies is just the tip of the iceberg. In the HERC Level 4 in Nutrition for Weight Management course, you’ll dive deeper into how to skillfully manage weight loss through various diets, understand the role of sleep, exercise, and nutrition, and much more.
references
- Hall, Kevin D et al. “Energy balance and its components: implications for body weight regulation.” The American journal of clinical nutrition vol. 95,4 (2012): 989-94. doi:10.3945/ajcn.112.036350
- Hargrove, James L. “Does the history of food energy units suggest a solution to “Calorie confusion”?.” Nutrition journal vol. 6 44. 17 Dec. 2007, doi:10.1186/1475-2891-6-44
- Buchholz, Andrea C, and Dale A Schoeller. “Is a calorie a calorie?.” The American journal of clinical nutrition vol. 79,5 (2004): 899S-906S. doi:10.1093/ajcn/79.5.899S
- How the nutrition data is expressed can be found in Articles 32 and 33 of Regulation (EU) No 1169/2011.
- Capuano, Edoardo et al. “Role of the food matrix and digestion on calculation of the actual energy content of food.” Nutrition reviews vol. 76,4 (2018): 274-289. doi:10.1093/nutrit/nux072
- Baer, D J et al. “Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans.” The Journal of nutrition vol. 127,4 (1997): 579-86. doi:10.1093/jn/127.4.579
- Hill, James O et al. “The Importance of Energy Balance.” European endocrinology vol. 9,2 (2013): 111-115. doi:10.17925/EE.2013.09.02.111
- Hill, James O et al. “Energy balance and obesity.” Circulation vol. 126,1 (2012): 126-32. doi:10.1161/CIRCULATIONAHA.111.087213
- Trexler, Eric T et al. “Metabolic adaptation to weight loss: implications for the athlete.” Journal of the International Society of Sports Nutrition vol. 11,1 7. 27 Feb. 2014, doi:10.1186/1550-2783-11-7
- https://www.who.int/health-topics/obesity#tab=tab_1
- Leidy, Heather J et al. “The role of protein in weight loss and maintenance.” The American journal of clinical nutrition vol. 101,6 (2015): 1320S-1329S. doi:10.3945/ajcn.114.084038
- Greger, Michael. “A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence.” American journal of lifestyle medicine vol. 14,5 500-510. 3 Apr. 2020, doi:10.1177/1559827620912400
- Del Corral, Pedro et al. “Effect of dietary adherence with or without exercise on weight loss: a mechanistic approach to a global problem.” The Journal of clinical endocrinology and metabolism vol. 94,5 (2009): 1602-7. doi:10.1210/jc.2008-1057
- Papatriantafyllou, Evangelia et al. “Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance.” Nutrients vol. 14,8 1549. 8 Apr. 2022, doi:10.3390/nu14081549
- Zhu, Bingqian et al. “Effects of sleep restriction on metabolism-related parameters in healthy adults: A comprehensive review and meta-analysis of randomized controlled trials.” Sleep medicine reviews vol. 45 (2019): 18-30. doi:10.1016/j.smrv.2019.02.002
- Lin, Shuhao et al. “Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population : A Randomized Controlled Trial.” Annals of internal medicine vol. 176,7 (2023): 885-895. doi:10.7326/M23-0052
- Zhang, Li-Min et al. “Randomized controlled trial for time-restricted eating in overweight and obese young adults.” iScience vol. 25,9 104870. 5 Aug. 2022, doi:10.1016/j.isci.2022.104870
WRITTEN BY
MÁTYAS SZEILER
HERC’s Associate
