How to change your energy balance to lose weight

We’re usually trying to balance something in life. Let’s face it, it’s not always easy to juggle our responsibilities, social life and fitness goals. And that includes striking the right energy balance.

Of course, we all have different goals. Which makes knowing the difference between a positive and negative energy balance even more important!

No matter what mission you’re on, ladies, buckle up! We’re about to tell you everything you need to know.

What is positive energy balance?

Before we dive into positive energy balance, let’s touch upon energy balance as a whole.

So, what do we mean by ‘energy balance’? In short, your energy balance is the number difference between your calorie input (energy input) and calorie output (or energy output/calorie burn).

In order to calculate your energy balance, it requires a little… Maths. But don’t worry, we’re not about to crack out the algebra! It goes something like this:

Calorie input – output = Your energy balance

So in order to lose weight, where do you need to be? Well, this is where understanding how positive and negative energy balance comes in.

How positive and negative energy balance impact weight loss

Trying to hit the right balance energy isn’t always easy. Especially when you’re unsure what your current energy balance is… Or how to change it.

But you needn’t fret, as we’re here to help! We’ve broken down positive and negative energy balance below, as well as what it means to strike perfect energy balance.

Perfect energy balance

After completing the quick maths above (calorie input minus your output – energy balance), if you’re left with a zero, you’ll be hitting the perfect energy balance.

But what does that really mean? Well, if you find yourself struggling to lose weight (or gain it), this will be why! When you hit the perfect energy balance, you’ll maintain your weight. This is where you want to be after hitting your weight goal.

Positive energy balance

Unlike the ‘perfect’ energy balance, working in a positive energy balance means that you’re working in the plus. This means that you may be consuming more calories than you are burning, leading to weight gain.

Also Read: 16 weight loss secrets you need to know

This is a great place to be if you’re looking to gain weight, you’re pregnant or a bodybuilder looking to bulk up!

Negative energy balance

So, in light of the two examples above, what is a negative energy balance? Where a positive caloric balance means you’re consuming more calories, a negative energy balance is an act of consuming less. Yep, a calorie deficit!

After working out your balance energy, to get into a negative energy balance you may need to reduce your calorie intake by around 500 to 1000 calories each day in order to lose weight.

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Still finding positive and negative energy balance… Confusing?

I totally get it, ladies. It does seem quite confusing! But it doesn’t have to be. Allow me to explain in short.

  • Positive energy balance – Higher calorie intake = weight gain
  • Perfect balance – Just the right input/output = weight maintenance
  • Negative energy balance – An energy/calorie deficit = weight loss

Energy input (calorie intake)

When we speak about energy input, we’re referring to the number of calories you consume each daily. No matter what you eat (although we do recommend healthy eating!), your body breaks down the food you consume for fuel.

Giving your body nutritious, vitamin-dense will help you feel full for a longer period of time, and give you plenty of energy for exercise!

Energy output (calorie burn)

And so, when we talk about energy output… We’re referring to how many calories you burn. Our bodies naturally burn calories, whether you’re vacuuming, shopping or walking to the store. However, we need to maximize calorie burn! Which is where exercise comes in.

How to strike a negative energy balance

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After calculating your current energy balance, it is far easier to get into a negative energy balance and hit your weight loss goals!

Also Read: How much weight can you lose in a month?

But what’s the best way to reduce a positive caloric balance? Here are our top tips.

Reduce your calorie intake

It all starts with taking a look at your diet! If you’re currently in a positive energy balance, take a moment to review what type of food you’re eating.

If you find yourself feeling hungry after a meal, it could be that you need to add more protein and fiber into your diet – both of which will keep you feeling full.

Tempted by snacks? We’ve all been there! Try to reduce the snacks you eat, or switch out processed snacks for healthy alternatives. These small changes will make a big difference in the long run.

Exercise regularly (and lift weights!)

If you’re not sure how to change your calorie intake, you can start to introduce more exercise to maximize your calorie burn.

While cardio will help you burn calories during your workout, strength training can maximize that afterburn – so you can continue burning calories long after your gym session.

Energy balance example

In order to lose weight, you need to be hitting that negative energy balance! Not sure how that looks? Take a look at this example:

Rachel consumes 2000 calories daily, burning 1750 calories. This means she is in a positive energy balance of 250 calories.

Also Read: Yerba Mate Tea for Weight Loss

So, how can she get that down? By reducing her calorie intake and adding in plenty of exercise!

Small changes, such as water instead of soda, can make a huge difference. While 250 calories may not sound like much, across a week it adds up!

Let’s smash those goals and hit the right energy balance!

Positive and negative energy balance doesn’t have to feel like a minefield. With the tips above, you’ll be well on your way to hitting a negative energy balance and smashing your fitness goals!

If you need a little support in hitting your goals out of the park, why not try Zotrim? Our 100% natural appetite suppressant helps control your hunger and cravings, so you can focus on your calorie intake with confidence.

Ready to start losing weight?

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Jane is our resident health, diet and wellness expert. She loves putting together articles packed full of the latest facts, science and advice from reputable sources within the health and wellness industry. If you have any questions please get in touch via our contact page.

Want to lose weight? Check out Zotrim

Why Zotrim?

Free delivery icon

Free Delivery

Natural herbal ingredients icon

Natural Herbal Ingredients

Vegan Friendly icon

Vegan Friendly

Money back guarantee icon

100% Money Back Guarantee​

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