The term calorie is just a word we use to describe an amount of fuel or energy. You need a certain amount of body fuel to get you through the day and night (called your basic metabolic rate). A simple formula can estimate of your basic metabolic rate, first multiply your body weight (Kg) by 1 if you are male, or by 0.9 if female. Multiply the result by 24 to calculate your basic metabolic rate in calories. When considering modifying body composition it is useful to know that one pound of body fat contains stored energy in the amount of 3,500 calories (kcals). Therefore an energy deficit of 3,500 calories is considered necessary to lose one pound of fat and consuming more calories will result in weigh gain. Below are some top tip’s on how to create a negative calorie balance by dieting and exercise. Of course, reducing and modifying food intake and exercising more is the preferred combination for weight loss.  

Diet Alone

1. Losing more than 1-2 pounds of fat mass per week is not recommended, as it may lead to decreased lean body mass and a lower resting metabolic rate
2. Switch to diet alternatives (i.e. Coke to Diet Coke)
3. Switch to low fat alternatives
4. Emphasis on fruit, vegetable and low fat dairy
5. Select lean cuts of meat and trim visible fat
6. For added flavour, use herbs and spices in place of high-fat flavourings or sauces
7. Chill stews and soups and skim off the fat that collects

Exercise Alone

1. To create a sufficient energy deficit, longer duration aerobic activities are usually emphasised (e.g. long walks, biking and swimming)
2. The metabolic rate remains elevated in pest-exercise period, particularly after high intensity exercise.
3. Classic resistance training exercises does not contribute significantly to exercise caloric expenditure, however, it does help to maintain or increase lean body mass (e.g. curl-ups, push-ups and weight lifting)
4. Maintenance of lean body mass preserves basic metabolic rate and may be important for weight management.
5. Try to take more steps in your day
6. Walk the dog
7. Take the stairs rather than the elevator
8. Park your car further away and walk
9. Sit sparingly (i.e. watching TV and playing computer games)

Diet Plus Exercise

1. Reasonable energy deficits using a combination of diet and exercise may lead to a weight loss of  1 pound (0.5kg) per week.  For example, decreasing caloric intake by 250 calories/day and increasing caloric expenditure by 250 calories/day results  in a total weekly deficit of 3,500 calories (i.e. 500 calories x 7 = 3,500 calories)
2. Through exercise, lean body mass can be maintained or increased, especially with resistance training exercise.
3. Maintenance of health eating habits combined with exercise leads to better outcomes for long-term weight management.