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Skip to 0 minutes and 7 seconds When more food energy is consumed than is needed, excess fat enters the fat cells in the body’s adipose tissue for storage. Restriction of energy intake is the primary method of producing a negative energy balance leading to weight loss. A life-long eating plan for good health, which includes nutritionally adequate eating, reasonable expectations, regular physical activity, and permanent lifestyle changes, is best for achieving permanent weight loss. Weight loss of 1-2 pounds per week or 10% of body weight in six months is safe. Be Realistic about energy intake 300-500 kcalories/day reduction for BMI between 24 and 27. 500-1000 kcalories/day reduction for BMI over 27. Dietary Guidelines should be followed. Diet should be nutritionally adequate while avoiding excessive consumption.

Skip to 1 minute and 45 seconds Smaller portions are recommended to feel satisfied, not stuffed. Eat foods of lower energy density, that are high in fiber, high in water, and low in fat. Water is important to increase fullness and reduce hunger. A fiber-rich diet decreases energy density and kcalorie intake. Choose fats sensibly and reduce the quantity of fat. Artificial sweeteners will not lower energy intake if high-kcalorie foods are consumed. Watch for empty kcalories from sugar and alcohol.

Energy balance and weight management

In the last video, Prof. Hsieh has talked about the energy balance. What if the energy is imbalance? In the developed countries, energy imbalance is the main cause of obesity. Thus, effective weight management should begin with the energy balancing.

If you have you ever taken our previous course: Nutrition and Food Safety, Prof. Chien had talked about the guidelines of keeping your energy balanced. Let us review it again.

You are welcome to leave your thoughts in the comments.

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This video is from the free online course:

Nutrition and Disease Prevention

Taipei Medical University