Tuesday, November 6, 2012

Article # 20. Energy Balance in Real Life

July 21 

Energy Balance in Real Life

Think of it as balancing your "lifestyle budget." For example, if you know you and your family will be going to a party and may eat more high-calorie foods than normal, then you may wish to eat fewer calories for a few days before so that it balances out. Or, you can increase your physical activity level for the few days before or after the party, so that you can burn
off the extra energy.

The same applies to your kids. If they’ll be going to a birthday party and eating cake and ice cream—or other foods high in fat and added sugar—help them balance their calories the day before and/or after by providing ways for them to be more physically active.

Here's another way of looking at energy balance in real life.

Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That’s a gain of 10 pounds a year. If you don't want this weight gain to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best way to achieve and maintain a healthy body weight.

Here are some ways to cut 150 calories (ENERGY IN):

Drink water instead of a 12-ounce regular soda
Order a small serving of French fries instead of a medium , or order a salad with dressing on the side instead
Eat an egg-white omelet (with three eggs), instead of whole eggs
Use tuna canned in water (6-ounce can), instead of oil
Here are some ways to burn 150 calories (ENERGY OUT), in just 30 minutes (for a 150 pound person):
  • Shoot hoops
  • Walk two miles
  • Do yard work (gardening, raking leaves, etc.) 
  • Go for a bike ride
  • Dance with your family or friends


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