Welcome to Caloric Balance.com:

The is the companion website to:

Caloric Balance: Achieve and Maintain Your Ideal Body Weight By Making Small Changes To Your Diet and Lifestyle . . .

An e-Book Scheduled for Publication in September, 2023:

Cover

 

Latest Addition: Top 10 Steps to Achieve Your Ideal Body Weight

 

Six Key Caloric Balance Factors That Affect Your Body Weight:

Caloric Balance Basics
1.
 Every Single Weight Loss Program Ultimately Comes Down To The Issue of Calories In vs. Calories Out: Achieving and maintaining your ideal body weight can be accomplished only by modifying your caloric balance—calories ingested minus calories expended. Both sides of the caloric equation are equally important to achieving and maintaining your ideal body weight. This principle applies regardless of the specific diet and/or exercise regimen chosen: high carb diet, low carb diet, Boot Camp program, Extreme Fitness program, or no program at all. Your objectives will be most easily realized by addressing both sides of the caloric equation concurrently.
2.
 Make Small, Permanent Incremental Changes: The simple fact is that excess body weight results from a very small caloric surplus sustained over a very long period of time--as few as 50 to 100 calories per day (less than the caloric content of a regular soft drink). Reversing the condition can be accomplished by sustaining a similar offsetting caloric deficit over an equivalent period of time. Such a small change is obviously doable. To be successful you want to set a very reasonable goal and have very reasonable expectations about both the degree of change and the time frame over which you wish to accomplish the change. Don't set yourself up for failure. Success will come by avoiding extremes on both sides of the caloric equation, by starting easy, then adopting small, incremental changes as you progress and permanently integrating those changes into your habits and lifestyle. 
3.

Be Honest With Yourself, Take Action: It is all too easy to underestimate your caloric intake and to overestimate your caloric expenditure, resulting in a belief that no matter what you do, you cannot lose weight. Remember however, that your body acts as its own thermodynamic scale, adding or losing weight in proportion to the energy that it ingests and expends. Energy can be neither created or destroyed--it can only be converted from one form to another. If your intake exceeds your expenditure, your body will store the excess energy in the form of adipose tissue (fat). You can't fool your body. It reacts according to what you do, not to what you think or to what you believe. Change in body weight results from the choices that you make and the resulting changes you make in your behavior. To effect change, you must do some things differently. The good news is that you can initiate a number of very small, incremental, permanent changes in your habits that will allow you to achieve and maintain the realistic results that you desire.
4.
 Some Choices Have a Disproportionate Effect: Not all caloric choices and actions have equal effect.  Some choices will provide magnified benefits. Economists refer to this concept as "the 80-20 Rule:" 20% of your actions can account for 80% of your results. You can use this principle to great effect, by making a number of very small, incremental changes to both your caloric intake and to your caloric expenditure that will have a magnified impact on your caloric balance, resulting in a constant gradual loss of excess weight.
5.
 Think Lifestyle, Not Diet or Exercise: Face it, the failure rate of thousands of diet and exercise programs is abysmal. Roughly 95% of those who lose 5% to 10% of their body weight wind up gaining the weight back again, or more, within a few months. Your focus and objective should therefore be to make small, permanent changes to your lifestyle that will allow you to achieve and maintain your ideal body weight. This means that you will have to overcome the difficult task of replacing entrenched habits with new, permanent behaviors. Therein lies the key factor that will separate you from the 95% who relapse. The suggestions published here will help you do that.
6.

Nurture a Support System: We humans are social animals. We don't live in a vacuum. Expect that a change in your lifestyle will impact the lifestyle of those around you, probably in ways that you can't yet fully appreciate. It likely won't be easy for others to quickly adapt to your changes. Expect opposition, proceed slowly. A major component of your successful change strategy must be the nourishment and maintenance of a strong support system that allows you to stay the course, especially until the beneficial effects to you become readily apparent to others.

 

 

Two Key Benefits From Losing Weight (and Reducing Your Body Mass Index to Normal):

Caloric Balance Benefits
1.
 Improved Appearance: Once you have reduced your weight into the "normal" range (Body Mass Index (BMI) of 18 to 25), you will look and feel great, you will have more energy and you will gain self-esteem as well as the envy of your family and friends.
2.
 Substantially Improved Health Profile: Probably the single most important thing that you can do to improve your health profile is to reduce your weight into the normal range. Recent studies have shown that for every unit that your BMI is over 25, you increase your risk of high blood pressure, coronary heart disease, stroke, Type II diabetes and cancer by approximately 20%. Awesome.

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LineWhy Caloric Balance?

The majority of weight management programs, diets or exercise regimens, tend to focus on either diet or exercise in isolation. However,changes in body weight occur exclusively through the arithmetic sum of caloric ingestion and caloric expenditure. All diets and all exercise programs that are oriented towards changing and/or managing body weight are successful only to the extent that they achieve and maintain the desired caloric balance. It is essential to manage both sides of the caloric balance equation in order achieve your ideal body weight.





What Does This Site Offer?

 First, excerpts from the soon-to-be-published book, including:

  • the basics of the caloric balance model;
  • implications of the caloric balance principle;
  • a review of environmental factors on both sides of the caloric balance equation that are causing a dramatic adverse shift in caloric balance, and leading to an world-wide epidemic of overweight and obesity;
  • an analysis of the factors needed to bring the caloric balance back into a healthy position;
  • a series of action steps that can be taken on both sides of the caloric balance equation, ingestion and expenditure, to favourably shift one's balance towards weight loss and healthy weight management;
  • a series of "bonuses," or "easy substitutes" that accumulate to provide significant positive impact on one's caloric balance, and hence on one's total body weight; and


Second, links to a myriad of resources that provide key supplemental information regarding almost every aspect of caloric balance, including statistics, research studies, guidelines, and organizations that have tools to enable one to totally manage one's balance.

 
 
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