In this new BOXROX series “How to Lose Weight”, you will learn how to transform your body and improve your performance, recovery and health. The first article on learning how to lose weight will discuss the important principle of calorie balance.
HOW TO LOSE WEIGHT: CALORIE BALANCE
Calorie balance is the ratio between calories taken in and calories expended in any one individual at any given time.
There are 3 states of calorie balance:
- Negative calorie balance (hypocaloric diet)
- Calorie balance (eucaloric diet)
- Positive Calorie balance (hypercaloric diet)
It is impossible to be in more than one of these states at any one time.
- A negative calorie balance will always result in weight loss. “Even though body water alterations may occasionally mask this loss of tissue, it is always going to occur, with ZERO exceptions so far discovered.”
- A eucalorie balance means that the athlete will not gain or lose weight because they expend as many calories as they consume.
- A positive calorie balance means that the individual is consuming more calories than they are using.
In order to maximize your chances for muscle gain or fat loss, you must know when and how to enter a hypo, hyper, or eucaloric state.
If a diet is truly hypocaloric, it will ALWAYS result in weight loss over the medium and long term. This links back to the primary principle of weight loss that we outlined above.
To put it simply, if your weight is steadily rising, you’re hypercaloric. If your weight is stable, you’re eucaloric, and if your weight is steadily falling, you’re in a hypocaloric state.
It is a good idea to measure this out over the course of a week to cancel out most fluctuations, such as drinking more water.
TIP: When measuring fat loss (or muscle gain) over time, weigh yourself first thing in the morning, before you eat or drink anything. Measure your weight 2-3 times per week and record all results. This will give you a clear and consistent record of your progress.