Caloric balance is a key concept to understand in relation to fat loss (often incorrectly referred to as weight loss).
Quite simply, caloric balance is determined by comparing energy input to energy output.
Energy input consists of all the energy we take into a body in the form of food and drink. This can be measured in joules, kilojoules, calories, or kilocalories.
Energy output is a combination of basal metabolic rate, (the amount of energy would require to maintain normal body functions), and the amount of energy we expend through movement, including exercise.
When energy input exceeds energy output, (that is we have an excess of energy as compared to our needs), it is referred to as a positive caloric balance.
Whilst some of this excess energy may be excreted from the body, much of it is stored as either glycogen in the liver as hepatic glycogen, in the muscles as muscular glycogen, or as blood glucose.
When the reserves of glycogen or glucose have been topped up, much of the excess energy available may be stored in various forms of fat.
Conversely, when energy output exceeds energy import, that is we are using more energy than which we are taking into our body, it is referred to as a negative caloric balance.
According to laws of thermodynamics, (which state essentially that energy can neither be created nor destroyed) this energy needs to come from somewhere. As such, the body uses energy it has previously stored for this purpose-both glycogen and stored fat.
A person who has maintained a positive caloric balance over a period of time will have stored a considerable amount of fat, which often equates to a significant mass of fat. This may manifest through both increases in both girths and weight.
In order to reduce body fat (which in turn would reduce girths and/or weight) one would need to maintain a negative caloric balance over a period of time. The extent of this negative caloric balance will determine the amount of fat loss over any period of time.
A negative caloric balance may be achieved through a reduction in caloric input (food and drink) and/or an increase in caloric expenditure (exercise).
Whilst it is tempting to do either or both to extremes (as noticed in certain diets and exercise plans) the body’s capacity to tolerate these extreme variations often renders them ineffective, and in fact often counter-productive.
A more sensible and effective strategy is to make more gradual changes to both intake and expenditure, which are both safer and more maintainable, resulting in manageable lifestyle changes that produce greater and more permanent results. See post fat loss and the power of multiplication
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Regards Kym
