Energy balance, also known as calorie balance is a key concept
when it comes to understanding how weight loss works. When calories in
equal calories out, body weight remains the same. However, in many cases
energy intake exceeds energy expenditure. When that happens the weight
gain that occurs may lead to obesity. Thus, in order to achieve weight
loss, we need to have a lifestyle where energy expenditure actually
exceeds energy intake. If one desires to reduce excess fat, the way to
do that is to increase energy expenditure, which most likely is through
physical activity or dieting. The concept of energy balance seems
straight-forward. However, if it is so simple, why is it so difficult
for people to lose the weight they yearn and to maintain it?
One possibility is that we view energy balance in a static model. In a static model when we increase energy expenditure either by physical activity or dieting, we make the assumption that energy intake remains intact and vise verse; we make the grave mistake of treating energy expenditure and nutrition as two separate behaviors. This way of thinking may cause problems when trying to identify more effective ways to lose weight. A dynamic model of energy balance seems to be more appropriate and realistic.
For instance, when we increase or decrease energy expenditure, what happens to energy intake? In some cases energy intake might remain the same, in other cases it may go up or down. It is dynamic in the sense that when one side of the energy equation is altered, the other one might be affected as well even thought that was not originally intended. The same holds true for the other side of the equation as well. Intended changes in one side of the energy balance cause unintended changes on the other side.
Does energy intake affect energy expenditure?
If calories increase, there might be a raise in calories out. For example, if one eats more, this will cause weight gain. As weight raises there is an increase in energy expenditure. There is a linear correlation between the two values. The same situation occurs if one is trying to lose weight. One consumes decreased amounts of calories, which leads to weight loss, which in turn causes a subsequent reduction in the amount of calories needed to sustain basic bodily functions.
Does energy expenditure increase energy intake?
As energy expenditure raises, there are three possible outcomes - energy intake might increase, remain the same or decrease. To determine the probable outcome, we have to consider all the factors that might play a role in the equation. If one increases physical activity, it should lead to intensified fat burning. However, energy expenditure might also affect other factors that influence body weight such as metabolic parameters, hunger and satiety mechanisms or energy intake directly. To determine the possible outcome of this scenario, we need to consider the combination of all factors and the possible interaction between them.
As energy expenditure goes up, it may lead to changes in metabolic mechanisms, hunger and satiety, which will ultimately cause the individual to eat more. In this scenario eating counterbalances the calorie shortage created by physical activity and weight remains stable. In other individuals the same level of physical activity may evoke the opposite metabolic response from the body, mitigating the feeling of hunger. In this case not only physical activity is contributing to weight loss, so is its indirect effect on satiety. If we look at the two cases mentioned above, we can see that in the latter case the potential for fat reduction is far greater than in the former.
This dynamic process can vary by person and it is not going to be the same as we look across individuals. This is why when some individuals become more physically active they feel more hungry, while others feel less hungry. These factors are important for understanding the variability in the effectiveness of interventions that change these behaviors. For better understanding and strategies to tackle with predisposition to weight problems, follow the links below.
One possibility is that we view energy balance in a static model. In a static model when we increase energy expenditure either by physical activity or dieting, we make the assumption that energy intake remains intact and vise verse; we make the grave mistake of treating energy expenditure and nutrition as two separate behaviors. This way of thinking may cause problems when trying to identify more effective ways to lose weight. A dynamic model of energy balance seems to be more appropriate and realistic.
For instance, when we increase or decrease energy expenditure, what happens to energy intake? In some cases energy intake might remain the same, in other cases it may go up or down. It is dynamic in the sense that when one side of the energy equation is altered, the other one might be affected as well even thought that was not originally intended. The same holds true for the other side of the equation as well. Intended changes in one side of the energy balance cause unintended changes on the other side.
Does energy intake affect energy expenditure?
If calories increase, there might be a raise in calories out. For example, if one eats more, this will cause weight gain. As weight raises there is an increase in energy expenditure. There is a linear correlation between the two values. The same situation occurs if one is trying to lose weight. One consumes decreased amounts of calories, which leads to weight loss, which in turn causes a subsequent reduction in the amount of calories needed to sustain basic bodily functions.
Does energy expenditure increase energy intake?
As energy expenditure raises, there are three possible outcomes - energy intake might increase, remain the same or decrease. To determine the probable outcome, we have to consider all the factors that might play a role in the equation. If one increases physical activity, it should lead to intensified fat burning. However, energy expenditure might also affect other factors that influence body weight such as metabolic parameters, hunger and satiety mechanisms or energy intake directly. To determine the possible outcome of this scenario, we need to consider the combination of all factors and the possible interaction between them.
As energy expenditure goes up, it may lead to changes in metabolic mechanisms, hunger and satiety, which will ultimately cause the individual to eat more. In this scenario eating counterbalances the calorie shortage created by physical activity and weight remains stable. In other individuals the same level of physical activity may evoke the opposite metabolic response from the body, mitigating the feeling of hunger. In this case not only physical activity is contributing to weight loss, so is its indirect effect on satiety. If we look at the two cases mentioned above, we can see that in the latter case the potential for fat reduction is far greater than in the former.
This dynamic process can vary by person and it is not going to be the same as we look across individuals. This is why when some individuals become more physically active they feel more hungry, while others feel less hungry. These factors are important for understanding the variability in the effectiveness of interventions that change these behaviors. For better understanding and strategies to tackle with predisposition to weight problems, follow the links below.
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