Energy balance is the relationship between energy intake (calories consumed) and energy expenditure (calories burned). Body weight changes only when there is an imbalance between these two factors over time.
For those aiming to lose weight, achieving a calorie deficit is crucial. This means that the energy intake must be less than the energy expenditure. To create this deficit, one can either increase physical activity, reduce calorie intake, or ideally combine both. When the body experiences a calorie deficit, it starts burning stored fat for energy, leading to weight loss.
On average, a daily calorie deficit of 500-1000 calories is needed to lose approximately 0.5 kg (about 1 pound) of body fat per week. However, it’s important not to consume fewer than 1200 calories per day, as this can slow metabolism and lead to health issues like malnutrition, low blood pressure, hair loss, constipation, and fatigue.
Safe weight loss requires not only dietary control but also increased physical activity at an appropriate intensity. Exercise is the most effective way to boost energy expenditure and enhance fat burning.
Regardless of your weight goals—whether to lose, gain, or maintain weight—eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains is essential for overall health. If the goal is to gain weight, focus on increasing calorie intake through nutritious foods.
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