Usually we try to balance something in life. Let’s face it, it is not always easy to reconcile our responsibilities, our social lives and our fitness goals. This also includes the right energy balance.
Of course we all have different goals. It is all the more important to know the difference between a positive and a negative energy balance!
Whatever your mission, ladies, buckle up! We tell you everything you need to know.
What is a positive energy balance?
Before we dive into the positive energy balance, let’s touch the energy balance as a whole.
What do we mean by “energy balance”? In short, your energy balance is the numerical difference between your calorie intake (energy intake) and calorie output (or energy output / calorie consumption).
It takes a little … math. But don’t worry, we’re not cracking 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 into play.
How positive and negative energy balance affect weight loss
Trying to find the right energy balance is not always easy. Especially when you’re not sure what your current energy balance is … or how to change it.
But you don’t have to worry because we are here to help! Below we have broken down the positive and negative energy balance and explained what it means to achieve a perfect energy balance.
Perfect energy balance
After you complete the quick calculations above (calorie intake minus your expenditure – energy balance) when you have a zero you will get the perfect energy balance.
But what does that really mean? Well, if you are struggling to lose (or gain) weight, this will be the reason! When you achieve the perfect energy balance, hold your weight. This is where you want to be after you hit your weight goal.
Positive energy balance
In contrast to the “perfect” energy balance, a positive energy balance is positive. This means that you may be consuming more calories than you are burning, resulting in weight gain.
Also Read: 16 Secrets To Losing Weight You Need To Know
This is a great place to go if you want to gain weight, are pregnant, or are a bodybuilder looking to gain mass!
Negative energy balance
So, given the two examples above, what is a negative energy balance? While a positive calorie balance means you are consuming more calories, a negative energy balance means you are consuming less. Yes, a calorie deficit!
To get into a negative energy balance, after working out your equilibrium energy, you may need to reduce your caloric intake by around 500 to 1000 calories a day to lose weight.
Still finding positive and negative energy balance … Confusing?
I totally understand ladies. It looks pretty confusing! But it doesn’t have to be. Allow me to explain briefly.
- Positive energy balance – higher calorie intake = weight gain
- Perfect balance – Exactly the right input / output = weight maintenance
- Negative energy balance – An energy / calorie deficit = weight loss
Energy intake (calorie intake)
When we talk about energy intake, we are referring to the number of calories you consume every day. No matter what you eat (although we recommend a healthy diet!), Your body breaks down the food you eat for fuel.
A nutrient-rich and vitamin-rich supply of your body helps you feel full longer and gives you plenty of energy for training!
Energy output (calorie burning)
So when we talk about energy output we are referring to how many calories you burn. Our bodies naturally burn calories whether you’re vacuuming, shopping, or going to the store. However, we need to maximize calorie consumption! This is where movement comes into play.
In this way you achieve a negative energy balance
After you’ve calculated your current energy balance, it’s much easier to get into a negative energy balance and achieve your weight loss goals!
Also Read: How Much Weight Can You Lose In A Month?
But what is the best way to reduce a positive calorie balance? Here are our top tips.
Cut down on your calorie intake
It all starts with a look at your diet! If you are currently in a positive energy balance, take a moment to review what type of food you are consuming.
If you feel hungry after a meal, you may need to add more protein and fiber to your diet – both of which will keep you feeling full.
Seduced by snacks? We’ve all been through this! Try to cut down on the snacks you eat or replace processed snacks with healthy alternatives. These small changes will make a big difference in the long run.
Exercise regularly (and lift weights!)
If you are unsure how to change your calorie intake, you can start exercising more to maximize your calorie consumption.
While cardio helps you burn calories during your workout, strength training can maximize that afterburn – so you can burn calories long after your fitness session.
Example energy balance
In order to lose weight, you have to achieve this negative energy balance! Not sure what that looks like? Take a look at this example:
Rachel consumes 2000 calories and burns 1750 calories every day. That means it has a positive energy balance of 250 calories.
Also read: Yerba Mate Tea for Weight Loss
So how can she get this down? By reducing your calorie intake and adding lots of exercise!
Small changes, like water instead of soda, can make a big difference. While 250 calories doesn’t sound like much, it adds up over a week!
Let’s crack these goals and find the right energy balance!
Positive and negative energy balance doesn’t have to feel like a minefield. With the tips above, you are well on your way to achieving a negative energy balance and exceeding your fitness goals!
If you need a little assistance to help you achieve your goals outside of the park, give Zotrim a try. Our 100% natural appetite suppressant helps control your hunger and cravings so you can confidently focus on your calorie intake.