Calorie (energy) balance is 100% responsible for changes in weight or body fat regardless of what is affecting it. If you consume more calories than you burn, you gain weight. If you consume less than you burn, you lose weight or at minimum body fat weight. (Athletes that supplement can actually add muscle weight while reducing body fat. This phenomenon can lead to an increase in absolute weight but lower fat stores as body fat is used as an energy source to help build muscle). Consuming the same as you burn maintains weight.
Weight loss calories
As you can see, the equation is easy. Adhering to consuming fewer calories than you burn until you reach your goal is the hard part – i.e. motivation. So here are your 2 best tips to help lower the need for motivation: 1) pay attention regularly, meaning count calories daily (at least until you can do it “automatically”) and weigh at least once a week to make sure you are trending to goal; 2) use portion control to keep calories under control without depriving yourself – i.e. in a sense, “you can eat anything you want, just not EVERYTHING you want.” Below are the undeniable facts on weight control:
- Individual total calorie intake is determined by personal activity, body statistics and goal including desired timeframe. The foods that make up your allowed calories can be structured to improve health & performance.
- One single fact determines the rate of weight/fat loss: the average daily calorie deficit. This is defined as the difference between how many calories you burn and how many calories you consume. Weight loss should proceed at a pace that does not compromise health or performance.
- Exercise is intended to improve your body structure, function/performance, longevity, visual appearance, etc. Exercise also increases daily calorie burn and helps you maintain your desired weight.
Weight loss goal setting, monitoring and adjustments
When using body fat measurements to determine fat loss, measurements should be taken biweekly. Results are quantified in pounds of body fat lost or gained, not total weight changes.
Weekly goal: lose 1-2 pound per week or approximately 1% body fat every two weeks. Your target daily calorie intake will be slightly lower (~20% or 500-1000c less) than your daily burn, allowing you to lose at least one pound per week without compromising health and performance. The more overweight, the greater the allowed weekly loss.
Monitoring: weigh/measure in the same clothing, at the same time and on the same scale. Take care to also use the same method or device for body fat measurements. If necessary (see below) only adjust calories in or out every seven days:
Adjustments: a measurable or visual reduction in body fat and/or weight should take place in a fairly consistent manner such as a decrease in circumference inches, and/or the desired average decrease in weight or body fat per week. If progress stops or slows dramatically, one or a mixture of the following adjustments will be necessary to re-start the process:
- Increase daily activities (e.g. daily steps or other non-athletic/exercise activities)
- Standing and pacing burns 2-3 times more calories than sitting for the same time period
- There are approximately 2000-2500 steps (depending on stride length) in a mile. Walking 2000 steps will burn ~75-150 more calories (depending on individual size) than sitting for the same time and only takes ~20-30min and can be done anywhere, even in the office, while on the phone or watching TV
- Increase workout time or intensity
- Decrease food intake approximately 200 to 300 calories per day or remove a small portion of your largest* meal
Repeat the process any time weight or body fat is stable for at least one week. Always remember if you stop losing weight/fat you need to eat less, move more or a combination of the two regardless of what you read or hear from others. Once you have achieved your body composition goals, increase your calorie intake, decrease activities or a combination of the two in order to maintain desired weight.
Weight Gain calories
The formula for gaining weight is to consume more calories than you burn so the extra calories are stored in the body as lean body mass (LBM) such as muscle (unless for some unusual reason you would need to add body fat). Weight-gainer powdered formulas are very helpful in adding weight because you can mix them with other healthy fluids and foods (e.g. milk, fruits, etc.) and drink them with meals and/or anytime you need more calories in order to keep gaining weight.
Any healthy person can gain weight but it can be harder for some based on appetite, hyperactivity and/or simply not having time to pay attention. Therefore, you must plan your daily eating schedule. Use the dotFIT program to record your food intake, establish your weight goal and daily calorie requirements. Additionally, the program will create examples of meals you should be consuming and an exercise program to help gain weight/muscle.
Males may gain up to one-half pound/wk of LBM and females up to one-quarter pound/wk. Beginning exercisers, children and growing teens may gain more.
Basic weight gain instructions: total daily calorie intake should be moderately above current expenditure. If weight gain does not occur as described, you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories, if after one week weight gain does not occur, repeat the above process. If body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend. Other tips for gaining weight:
- Consume 4-5 complete meals/day and always eat breakfast.
- Plan and record all meals/snacks and read all food labels for total servings & calories.
- Use dotFIT First String or Pre/Post Meal Replacement & Workout Formula.
- Mix as desired and use as often as needed to increase calories.
- Resistance train at least twice weekly.