Keep Weight for Healthcare

Dietary Guidlines advice: To maintain weight in healthy range, balance calories from foods and beverages with calories axpended. In other words, let calories in equal calories out.

The amount of calories you can consume to match your body's energy (calorie) expenditure is your energy allowance. Think of it as a calorie budget. How do you want to "spend" those calories? If you need to lose or gain, tip the energy balance:

• for weight loss: consume fewer calories than you burn each day. Either cut back in calories in, or move more. Better yet, do both!
• for weight gain: tip the balance the other way. Take in more calories than your body uses. Still keep moving!

Your body stores most excess calories consumed as body fat. Just 100 extra calories a day adds up to about I pound a month, or gain of about 10 pounds in a year. Are your calories in balance? To reach energy balance, most people need to move more-and perhaps trim calories in their food choices, too!