When it comes to weight loss or weight gain, for most people it can be simply managing the calories in vs calories out equation. Calories in vs calories out over a period of time will ultimately determine whether you lose weight, maintain your weight or gain weight. it is important to have a good understanding of this equation to help your weight loss/ gain goals.
Here is what contributes to both:
Calories in: Any calories going into your body. This includes food AND liquids with calories in it.
Calories out: The calories you use during the day. This can be from:
- Just being alive
- Moving (steps throughout the day)
- Moving faster (exercise)
There are a three outcomes from the calories in vs calories out equation.
Calorie maintenance: Calories in = calories out. This means you are eating as much as your body is using during the day and over time your weight will remain relatively constant.
Calorie Surplus: Calories in > Calories out. This means you are eating more than your body is burning throughout the day. This will result in gaining weight over time.
Calorie Deficit: Calories in < Calories out. This means you are eating less than what your body is burning throughout the day. This will result in losing weight over time.
It is important to recognise that all these results happen over time, usually needing months for meaningful results. While you can be aggressive in your approach to a calorie surplus or calorie deficit it is usually harder to maintain that over time and can often result in giving up on your goals.
Aim for slow progress over time and be consistent for long term results!