James O. Hill Ph.D. The Importance of Energy Balance
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Fat Hormones and Energy Balance | Will Wong, Ph.D.
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For best results you want a negative energy balance of 500-1000 calories per day to lose 1-2 pounds per week. If losing weight is your goal and your energy equation was either balanced or positive, don’t worry. If you found that your balance.How to Change Your Energy Balance to Lose Weight Reduce Your Calorie Intake If you can’t exercise or if you absolutely hate to exercise, you can reduce your caloric intake by 500 to 1000 calories per day to lose weight. Once the weight is gone, however, people who choose this option may have a hard time keeping the weight off.
In weight control, the “balancing act” means taking in only as much food and drink as you need to fuel your body’s basic functions, the activities of daily living, and exercise. The number of.Right after surgery, weight loss is rapid from extreme calorie restriction. As time goes by, the body fights the change in energy intake (fewer calories) by.Together, we hope to help you change your energy balance!
There are basically three ways to lose or gain weight: 1. Adjust your daily caloric intake.gain weight. Together, we hope to help you change your energy balance!
There are basically three ways to lose or gain weight: 1. Adjust your daily caloric intake. 2. Adjust your daily activity level. 3. A combination of #1 and #2. To lose weight, it is recommended that you create an. energy deficit of at least 500 calories/day.
Here’s another way of looking at energy balance in real life. Eating just 150 calories more a day than you burn can lead to an extra 5 pounds over 6 months. That’s a gain of 10 pounds a year. If you don’t want this weight gain to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT.Your macronutrient ratio doesn’t directly influence weight loss.
The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35%.Tricks to promote weight loss with a balanced diet. The key to losing weight is by creating a negative balance of energy.
This means eating less calories than you burn, and those that you consume should come from nutritious foods.. If you don’t allow your body consume too many calories, it can backfire due to the so-called yo-yo effect.Your body protects itself from a lack of energy.The “Hormone Reset Diet” Can Help You Lose Stubborn Belly Fat these are reasons regular diets don’t address the root cause of your weight gain.
Balance Your Hormones and Lose.To determine both a diet and level of activity that will influence energy balance to lose weight require some calculations. You must balance the number of calories you take in with your daily physical expenditure.
To do this you simply count your calories. You can find calorie counters online.When energy in from food is more than necessary, excess energy is stored.
When energy in from food is less than necessary, excess energy is burned. Balancing eating and activity for weight loss is balancing the energy in to be less than the energy used by the body. Then, ideally, the body will use excess energy, stored as fat for fuel.If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking small steps—not giant leaps—is the best way to get lasting results.
Over the long term, energy balance is maintained in weight-stable individuals, even though on a day-to-day basis this balance may sometimes be positive and sometimes negative. Although life is not always that simple, basic manipulation of the energy balance equation will yield weight loss or gain. For example, if someone wishes to lose weight, it is important to increase the energy expenditure relative to the.
Subtract 20% of your total calorie needs to promote weight loss. (500 calories x 7 days/week = 1 lb body fat). A registered dietitian can show you how to do this.
List of related literature:
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| from Obesity: Preventing and Managing the Global Epidemic |
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| from Nutrition in the Prevention and Treatment of Disease |
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| from Practical Applications In Sports Nutrition BOOK ALONE |
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| from Nutrition in Lifestyle Medicine |
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| from Exercise Physiology: Nutrition, Energy, and Human Performance |
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| from Encyclopedia of Human Nutrition |
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| from Human Nutrition E-Book |
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| from Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength |
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| from Aesthetic Medicine: Art and Techniques |
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| from Diet and Health: Implications for Reducing Chronic Disease Risk |
108 comments
I really wish they tried other people. Tbh not just the one woman.
Isn’t it sad that adults were not taught this at school? This is one reason why the world is fat! Plus it explains why snake oil peddlers like Jason Fung, Dr Malhotra, Tim Noakes, Dave Asprey are making so much money, people were not educated correctly, thanks goodness Layne exists, he also likes to earn some money(lots) but he is educating us at the same time…here it’s for free..thanks Layne, you need to work with Trump and get America fit again!!!
I feel like I had to watch every bullshit video on youtube first to find this video, which actually provides the details and arguments for made statements I was looking for. Liked and subscribed! Keep up the good work!
1:19 i tried this natural diet ”❤️ lincover.com/app/hA5er and it does works great and faster.
I know I can’t have 2500 calories a day I’d gain even more weight but loved this measurement
So if I eat less than the amount it says I should eat I won’t loose weight????
Ingot 1580 (that’s with the extra 100). Pretty sure I need more. My TDEE is 2700. So I eat about 2150 per day while leaning (cutting). Went from 174 to 160. I am a body builder, so I am in the gym lifting weights 5-6 days a week.
Hey there! What do you think of the often told two compartment model? It says fasting keeps your body from reducing the BMR and helps burning fat since the amount of insulin drops when you don’t eat.
You can get into ketosis much faster if you take the keto pills on ketosisbreakthrough.com
Thanks for the informative video on weight loss. I don’t have a problem with weight but always willing to learn so I can help others achieve their weight-loss goals. Thanks so much! Dr. Oz, you have inspired me to create my own channel on healthy living so thank you very much!
Most celebrities are using the keto pill on ketosisbreakthrough.com
Just wanted to know about hormones that help with weight loss. This guy is not saying much. Waste of time.
So, I should eat 1,736 calories a day. I do lots of exercise most days.
The thing is it’s just basic calorie counting, it’s tedious.
We have all been told before that you have to on average drop 500 calories a day in order to lose weight
Everyone is promoting the intermittent fasting and keto diet. Losing lots of weight quickly. The trouble is how can you be sure that just having 1-2 meals a day you are getting all the right nutrients and minerals and vitamins?? As you aren’t really allowed fruit and there is very little carbs to add any fibre.
It’s just high fat, no sugar type diet. I get and understand the theory but I can’t see I could do it longterm, I like milk, I love carbs, and I eat lots of fruit and veg.
Does anyone know how many calories per day I need? I’m 5’8, 157lbs, muscular and pretty lean. I’ve done all the calculations online and I seem to come up with 1700 calories putting me in a 500 calorie deficit. I’ve been dieting quite a while now, definitely below 12 percent body fat, lift heavy and do about 40 minutes of cardio per day with a sedentary job. I know a lot of this is trial and error, but my weight loss has slowed down considerably. I’m not sure if I am recomping or just at a stall. I’ve had some people tell me I need 3000 calories per day. But if I’m losing this slowly, isn’t it mostly because I just need more patience, or could it be eating more and doing less cardio to help me increase thermogenesis? I know it’s a slow process and I am gong up in weight in the gym, so I think I’m doing some things right. I just wonder if I am restricted too much which could be stalling my last bits of fat to come off? Thanks all.
I still eat what I-want and am able to lose weight when I’m taking fastweightlossformula.club
Could anyone on here inform me of the study he talks about around 10 minutes. That talks about both eating the same calories but one is more protein? For weight loss
Is there an accurate way to figure out your maintenance level?
I havent changed my diet at all and lost 47 pounds last month taking ketotondiet.club
People should be checking out Dr. Jason Fung’s videos. The calories-in vs calories-out method doesn’t work. It has been disproven by the millions of people who yo-yo on these types of diets. To lose weight, you have to try intermittent fasting and a low-carb diet. I lost 10 pounds in 5 months without really trying. It wasn’t fast but it was effortless.
I have already made use of this unique “Yamzοkο Weebly” (Google it) for several days already as well as the effects are awesome. They offer me a lot of strength and also suppress my desire for foods, yet I don`t crash whenever they wear off which I like, and so they don`t cause me to feel jittery. I haven`t changed everything else I am doing and have lost 7 lbs..
Here is what I don’t understand: all calories are counted the same way in the calories-in side, but very differently in the calories-out side, depending on the TEF. If a gram of carb and protein are both 4 calories, and there’s roughy a 23% difference in the TEF associated with each, why assign the same calorie per gram value to carbs and proteins in the first place? If a calorie from carbs will never be burned at the same rate as a calorie from proteins, doesn’t that mean they’re simply not the same calorie in the first place, and should be assigned different values on the calorie-in side of the equation?
I have tried many fat reduction programs already but not one of them offered me the outcomes like I obtained with this “Yamzοkο Weebly” (Google it) plan. Also I am not feeding on much as I was in the past, I still don’t feel jittery or even sense a crash Since making use of the strategies described in this plan, I shed 15 lbs already..
But if you consume a lot of protein, the body turns it into sugar ultimately.
Using a fitbit that tracks steps, exercise, and increasing heart rate from my exercise, it tells me I usually burn 2300 calories a day as a 160lb women. Some days I burn 2,700 calories when I work out! I usually do more than 10,000 steps a day as a nurse at work. If your an active person, this calculation will not work. Unfortunately, I’m still 160 lbs due to bad diet. I lose weight fast when I eat 500 calories less than my daily expendature.
I can not praise how easy the fitbit makes it to track my daily calorie expendature and with the app I can log my food in daily and track my calorie intake.
Last year I lost 10lbs doing this. I’m currently trying to lose the 10lbs I gained back with the calorie counting ‘diet’.
I have been taking this fat loss plan “Yamzοkο Weebly” (Google it) for several weeks today and so far I really like them! I still have the power I need without having controlling the appetite without making me really feel jittery. I haven`t changed anything else I`m doing and have dropped 7 pounds..
Mine is 2088 Calories. That’s That’s alot of calories for me.
This great information on weight loss smaller meals are always better no suger, carbs
you will lose weight
u shuld also put ppt on the vedio…..speaker knows how speak….
I walk a lot daily in my kitchen. Because I’m always cooking.
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Ummm 984 calories? Last time I ate that much I was a stone lighter than I am now…
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Hi to you
How do you work out for the Australia version of work out for the Australian units of work out.
I’m weight 52kg of weight. How many calories in Australia units of work out.
500 calories and you’ll lose lots of pounds,crap less too! Just eat meat and you’ll stay full longer. No exercising. I dropped 125 pounds doing this
Even easier calculation…figure out what weight you want to be x 10 then add for activity. I want to be 130..1300 calories + 100 as im not very active…1400…dr oz formula was 1336.
Omg I think I would be starving on (122×8) + 200= 1176 but I would at least add 300 or more for walking & activity because i go on long walks pushing my toddler all around town for errands, eating, shopping, fresh air, & park play time. But even that seems so low.
its good to see some one talking sense, if you reach a plateau, you can up the exercise or drop the calories,
This is such bullshit! This guy just talks about calories and doesn’t explain where those should be coming from. It’s still the old model of consuming less calories than you burn, but that has gone the way of the dodo. It is much more important what you eat and when you eat than how many calories you eat. Sustainable weight loss can only happen once you cut all sugars, all grains, all juices and Sodas and all so-called vegetable oils from your diet and replace them with good healthy fats and high quality proteins. I never count calories, I always eat until I’m full, I never eat snacks, because they keep your blood sugar and insulin permanently elevated. Insulin is the fat storage hormone. I lost more weight than I ever thought possible.
Great insight! What truly sucks though, is when you’re overweight and decrease calories, the more you lose, the more you have to decrease your calories. So if you end up reaching a goal weight of 120, you can only have 1160 calories. Nothing more or you’ll gain weight again. If you increase calorie intake, you’d have to work out everyday for the rest of your life. Sucks!
How about for Australian’s? We measure our weight in kilos. So then how do we calculate the calories in kilos?
Can somebody give me the study about the the consume of protein and fiber and the increasing in the TEF, thanks!! Awesome info layne, thanks!!
Every day I learn new thinks.
Just understanding all this I guess is not that hard to loose weight. Thanks God for internet and all this smart, good people. Love ��
It’s great to see more providers taking the approach of individualized weight loss. This is something we have been doing in our clinics for years.
Anyone can lose a pound per day using the ketosis pills on ketosisbreakthrough.com
On keto my joints have less pain, skin is healthier, feeling better, not sleepy after eating.
Like I don’t get it I eat 200 calories a day and google said eat 1500 calories someone help me
I don’t eat any thing have fats, this is why my hormones is not balance ��
You’ve said quite a few times in a few videos that oral ingestion of hormones like estrogen from animal tissue raised on hormones has no hormonal effects on us. So does that end the the “soygood or bad” debate estrogen-wise? BTW I’m off my OMAD diet of 9 months after stumbling across you just 2 days ago and watching a marathon session of your videos. Thank you!!
Hey Dr oz I want to lose weight but the problem I have is where I work I cook a lot like every day and you no when you cooking all the time you have to taste everything Maybe something you don’t want to but you have to ever since I get this job I gain about 30 pounds and I want to loss it but I don’t no how help me please…
Possibly the most scientific explanation of fat loss on the entire Internet.
No i have not watched any of your other videos yet but i plan on searching for other videos (of yours) for my answer, for my question to you.
My dad who never eats and when i mean never i literally mean never, this man goes to work comes home and eats barely because his appetite is not that great. For example he will come home eat 6 eggs get (full) and literally not eat the rest of the day until tomorrow and do something similar but maybe with two hot dogs and 2 buns. The reason I am asking this question is because i personally enjoy fitness and he does not respond well to anything i try for him other than fasting. But as you can most likely tell people do not like when you take their food away for extended periods of time. hes about 5’9(height) and roughly 230lbs he eats in what you would say is a “caloric deficit” and you claimed that if you do not lose weight it is not a caloric deficit to you then you would technically need to lower the calories even more. at which point does my dad keep lowering his calories to lose weight to the point he eats 1 egg a day? doesnt seem healthy. When it comes to liquids he trys to drink water but he gives in and has a sugary drink usually a arizona tea but i checked the serving size and its 110 calroies per 1. so even then its not that much to make it where he is not in a deficit. so now would the claim be that take out the sugar drink and he starts losing weight? so now is it a insulin/sugar thing that has to be addressed and is no longer calories in/out? because is around 500-600 calories a day.
He has been the same weight for about 20 years.
just in case you ask about his physical activity he works at a deli in a grocery store where he tells me he is constantly moving around to get food out to serve to the customers. his phone is tracking roughly 10,000-12,000 steps depending on the activity at work.
So now my question is whats the answer?
Not all calories are used for energy! Proteins are used as structural building blocks more than for energy. Therefore how can you account for protein energy given that protein is not mainly used as an energy source? In addition the human body is not governed completely by physics. The body is not a mechanical machine but is rather governed by biology!
really awesome channel, glad i found u:) hopefully your channel will blow up soon. commenting to help with the algorithm
It’s #math and not any magical thing happening. A good explanation ��
Cool, that shows me why a medium protein + high fibre diet already shows an advantage over my usual lazy high carb (lots of sugar) diet.
Can you elaborate more on what you said here -> 16:20?
Isn’t 1 gram Protein = 1 gram Carb = 4 kcal.
Then why eating 500 grams of Carbs will make me “more fat” compared to the same amount of protein.
Also, what you said about body burning less calories as it becomes more and more efficient in cardio doesn’t sound all to correct to me.
Please feel free to correct.
Basically, calories in/calories out is a scientific fact, but totally impractical advice because it can’t be accurately measured.
BMR requires costly tests, NEAT, ET, TEF also very hard to measure.
You don’t really know how much you consume. You don’t really know how much you burn.
The difference between each side can be wide.
The only way to ensure the caloric deficit is to create a massive deficit, which accounts for a variety of measurement errors.
Yet massive deficit damages metabolism, which sets homeostasis too low.
Thank you so much for explaining this in such an understandable way. ��
Biolayne, what about all the stuff out there about intermittent fasting? Do you actually burn more fat while fasting vs. just eating normally if your overall calorie consumption is the same?
I was wondering; if our bodies adapt to exercise, i.e. the heart becomes more efficient at pumping blood and oxygen around and
outour metabolism goes up, then why is it, that obese people’s metabolism often becomes low? That makes no sense to me… Is our metabolism really that modifiable?Anyone else noticed the scale tilting is backwards?, the drawing only I mean the info was correct (if you decrease the left side then that side should move up not down), anyway great video glad I found your channel Layne.
I love this, amazing explanation. I’m just really confused about people who are doing ketosis and are at a caloric surplus-I see some people get in 4000-5000 calories a day, and they are not gaining weight!! they told me it was because their hormones were at balance
This is a GROSS over-simplification of actual science… you’re missing hormones, you’re assuming a calorie is a calorie so, you’re assuming every calorie is being used by the body exactly the same way. If somebody is metabolically damaged, it’s very hard for fat to get out of a fat cell… if your cortisol levels are raised because you’re exercising TOO much or not sleeping enough, it’s almost impossible to lose fat…
Keto-does-make you-lose-weight-this helped me get into ketosis fast fastweightlossformula.club in 3 weeks I been able to lose 36 pounds
This scale appears to work like no other. The heavier side goes up and the lighter side goes down.
One thing about the thermic effect of food is not clear to me. If it’s at least 10% for all macros, does that mean for your energy balance calculation, you can generally add at least 10% of your calories-in to the calories-out side?
Yeah this is just fundamentally flawed. For someone who bangs on about how much he knows about nutritional science he clearly understands next to nothing about how the body metabolises food. Are all calories the same? Of course not.
Almost all of the bitching about this video comes from people who clearly didn’t watch the whole thing.
nice to see someone focusing on the basics instead of the trend of the month
HELP ME LOSE WEIGHT!!! LOL I’m really impressed and interested in your videos thanks for sharing.
Love the Video’s Layne. 1 Question.
1.When talking about TEF and for example protein being 30% roughly. What stage is that getting the protein you eat too? Is to ready for fat storage or muscle building or energy? Or it doesn’t matter and all the paths take around 30%?
Dear people that gave this a thumbs down. Please go punch yourself in the face. That would be the most productive thing you have done all day. Great video my friend. I always look for the facts. And you sir did a great job of explaining them.
C’mon man, they acted like it was a miracle that she lost 1 measly pound in a few days lol. Now I would be wowed had she said 10 pounds in a few days lol. Not to be a Debbie downer, IJS. I fluctuate between 143 -147 every dang week, its so frustrating. I won’t give up tho!
Lose fat by gaining muscle, the more muscle the more burning you will do… 3 days of weight lifting, and light aerobics 3 days as well. Your diet should include of allot of nuts OR another healthy fatty snack item to munch on between meals… Your body’s metabolism goes way up with the exercise, and the nuts make your body used to burning fats….
Intensity in the gym, and PLENTY of healthy food outside the gym… no sugar no bread no rice… After lifting weights for an hour allot of guys like to do low level cardio ie. uphill treadmill at a quick pace ( maybe 6mph )…most of that energy being used at that point will be calories from fat storage.
Don’t judge yourself or others.. YOUR AT WHERE YOUR AT!
TEF as regards to protein is 30%, does this mean that protein is 2.7kcal/g practically? (rather than 4kcal/g)
I have lost weight on this-diet fastweightlossformula.club since January 1st I have lost 47 pounds
Can’t believe it’s been a year already since this series began
Deff re watched this vid over and over.
To this day i’ll still jump back on it for additional references.
Thanks Layne. Beyond grateful.
Thank you for such a detailed breakdown and breaking BS myths!!
Thanks, great video, but it’d be better without music. I can’t concentrate properly on what you’re saying.
Thank you for this video! This is fantastic. Very simple to understand and informative.
A decent explanation, but why is it that no animals, including humans, get fat unless and until, they start eating processed human foods? It’s because certain kinds of calories are quite literally designed to trick you into eating more than you should.
Really loved this video. If only I had come across this a few months ago.
What’s with the dislikes? You guys have a thing against scientific explanation?
One question, isn’t the 30% TEF for protein already taken into account for protein ie 4cal/gram protein. Isn’t protein actually 5.75 cal/ gram and 30% reduced = 4 cal per gram?
1,040!?! That would be an unhealthy crash diet for me. I maintain at 1,600. Not sure people should follow this. Yes you’d definitely lose weight as this advocates a pretty severe calorie deficit in my opinion. I say x1.2 to your weightx8 before adding the 200 and you’ll still lose weight, just more sustainable and gradual.
I already knew this but it’s nice to learn those term for energy burning. BMR, NEAT, EA and TEF. A more thorough understanding of this can help. I dropped from 107kgs (7kgs obese) to 101 (1 kilogram off highly overweight) by simply not consuming meat and dairy products and letting my basil metabolic rate and Non-exercise activity burn the excessive fat.
Losing weight is a lot easier when you are taking the keto pills from ketosisbreakthrough.com
When you talk about metabolic adaptation, would it be safe to assume that significant adaptation would not occur as long as the body is carrying an unhealthy amount of adipose tissue?
I think those of us that have been down on the calories in calories out hypothesis are basically saying that it’s complicated just like you’re saying I think your videos on this are more or less confirming what we have been trying to tell people that were so dogmatic on the calories in calories out If there’s more to it than just simple math
Amazing explanation…..!
I love it….!
Best of luck Sir….
Is this lost knowledge being resurrected? I’m 62 and have known this since being a fetus.
You are confused man, and you forget the insulin thing. Not so scientific.
Count calories do not work so leave it. And Screaming is not helping you.
This is a big problem when people get brainwasht in school
and can´t leave old wrong thinking habit´s.
If you eat to much carb´s you gona get fat, sugar, pasta, wheat, cake, cereal, fruit.
but if you eat only meat, fat and green´s you gona get thin.
Insulin the fat hormone is reacting when you eat carb´s (sugar) it start´s to store it as fat.
Insulin is not reacting when you eat fat, a small reaction from meat.
You need to make the insulin to stay low, that´s the key.
https://www.youtube.com/watch?v=bhh19cQukfg&frags=pl%2Cwn
Presentation slides here https://www.hopkinsmedicine.org/institute_basic_biomedical_sciences/news_events/Boot_Camp/2016_Weighty_Matters/Wong.pdf
OMG! In love with this guy! Sense. Science, and a clear explanation to energy balance. I’m new to this channel and stoked to find you! ��
Thank you so much for this series. I dropped to 7% body fat for a fight and have gained even more than before I started my cut, and now I know why. Your shared knowledge is very much appreciated.
I would add at the end when you talked about your excerise going down because your body gets more efficient…. your body performs less work because you now weigh less. So that hour of cardio requires fewer calories to burn because your body weighs less.
I went to weigh in at a dumpster this week to get a good weigh in reading, I just uploaded it but watching this nowJodielee always says calories in calories out and everyone is telling me KETO.
Scales are working backwards here? You decrease calories in and scales dips down on calories in side? Shouldn’t it be reverse? Scales dips down on side where you reduced mass…
background music doesnt work well with this video lol nice video man!
Keto experts suggest i put a straw in a bottle of coconut oil, sip throughout the day and ill get cut could this not be true?
Thank you for teaching the mainstream theory of fat loss. Now I know what NOT to do.
Thank you so much.very well explained,looking forward for more such videos
I have already employed this specific “Yamzοkο Weebly” (Google it) for a few days already as well as the results are astounding. I still have the energy I need without suppressing the desire for foods without having making me feel jittery. I did nothing special on my very own diet program and i also still manage to dropped my weight to 7 pounds..
Dude… This is not how tax deductions work. You don’t pay 30% vs 20% just because you crossed a certain barrier…
Hi girls I heard that a lot of celebrities are using ketotondiet.club to help them get the weight off quicker