Understanding Energy Balance is simple, it’s not rocket science, let me explain it in it’s simplest form.
Basically, if you eat more than your physically expending your either going to maintain where you are at with your current weight or body composition or you are going to put on weight. Now if you are in a constant caloric deficit meaning your exercising and your calories are still the same you are going to lose fat over time because you are in a deficit.
Your ENERGY IN and OUT doesn’t have to balance exactly every day. It’s the balance over time that determines whether you can maintain a healthy weight in the long run.
If you indulge one day and the scale numbers don’t return to normal after a week or so back at your normal healthy eating routine, you will need to re-evaluate your eating habits. Weight that is continuously creeping up is a sign that you are consistently eating more calories than you burning and you know this by how you look in the mirror, how your clothes start to feel etc.
Here’s another way of looking at energy balance. Eating just 150 calories more a day than you burn in activity can lead to a gain of 4 pounds of fat in a month or more over time. It roughly takes an excess of 3500 calories to gain a pound of fat. If you don’t want this to happen, or you want to lose the extra weight, you can either reduce your ENERGY IN or increase your ENERGY OUT. Doing both is the best idea