TM

Real Appeal ®

Week 11
The ‘Energy Balance Equation’
Your body burns
Energy Balance calories 24 hours a day
Calories IN Calories OUT
VS
Calories eaten Calories burned

30%
from NEAT
and exercise 70%
from body
functions

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 Energy balance and weight loss

To lose weight, you need to burn more calories than you take in.

Weight Gain Maintenance Weight Loss

Positive balance Equal balance Negative balance

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Are my weight fluctuations normal?
Healthy and doable weight loss is up to 2 pounds per week.

Reasons the scale can fluctuate:

● Too much sodium/carbohydrates
● Weight of food/drinks you eat
● Regularity of bowel movements
● Sleep, hormones, and menstrual cycle
● Lack of water/dehydration
● Alcohol intake
● Medications and illness

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Tip the Scale

Nutrition Exercise Motivation Mindset

● Track your food ● Focus on activity ● Form new
● Revisit your “why”
● Check your healthy habits
● Increase intensity ● Feel your feelings
calorie goal ● Take charge
● Add strength ● Ask for more
● Use portion training ● Celebrate all
support
control strategies victories

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