Energy balance and weight management

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.

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.