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  • Writer's pictureScott McCarthy

Body Fat Loss Through Calorie/Energy Balance: The Best Strategies

Updated: Apr 3, 2023

In today's world, losing body fat and maintaining a healthy weight has become a top priority for many people. With an abundance of information available online, it can be challenging to determine which strategies are the most effective for achieving your fitness goals. One of the most fundamental principles of weight loss is calorie/energy balance. In this blog post, we will discuss the concept of calorie/ energy balance and three of the best strategies for achieving your weight loss goals through diet and exercise.

Calorie/Energy Balance

A calorie is the measurement of the energy in food. Calorie/energy balance is the concept of balancing the number of calories consumed with the number of calories burned through physical activity and daily living. If an individual consumes more calories than they burn, they are in a positive energy balance. In this state, the body stores the excess calories as body fat, leading to weight gain over time. On the other hand, if an individual consumes fewer calories than they burn, they are in a negative energy balance or calorie deficit, which results in weight loss. Lastly, if an individual consumes an equal number of calories to what they burn, they are in an equal calorie balance, and their weight will be maintained.

Understanding this concept is crucial for effective weight management. The key to losing body fat is, to create a calorie deficit by consuming fewer calories than you burn and increasing your physical activity.

1. Start with a Plan

When it comes to losing body fat, exercise and nutrition go hand in hand. You cannot out-train a poor diet, and you cannot out-diet a lack of exercise. Therefore, the first step towards achieving body fat loss through calorie/energy balance is to start with an exercise and nutrition plan.

A well-designed exercise program should consist of a combination of resistance training and cardiovascular exercise. Resistance training lowers your risk for joint injuries and builds lean muscle mass, which helps to improve body composition. Cardiovascular exercise, on the other hand, helps to burn calories and improve your overall cardiovascular health and aerobic capacity. The American College of Sports Medicine recommends 150-300 minutes of moderate-intensity exercise or 75-150 minutes of vigorous-intensity exercise per week, combined with 2-3 days of resistance training, for weight loss and weight maintenance.

Losing body fat through nutrition requires creating a calorie deficit by consuming fewer calories than you burn. To do this, you need to determine your daily caloric needs and then adjust your diet accordingly. This can be achieved by reducing your portion sizes, eliminating high-calorie foods and drinks, and increasing your intake of nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains.

2. Keep a Diet Log and Track Your Calorie Consumption

Keeping a diet log and tracking your calorie consumption is a proven method for achieving body fat loss through calorie/energy balance. By tracking your food intake, you can identify areas where you may be consuming too many calories or not enough of the right nutrients.

One effective way to track your calorie consumption is by using a food diary or mobile app. A food diary allows you to record everything you eat and drink throughout the day, including portion sizes and nutritional information. This information can then be used to calculate your daily caloric intake and adjust your diet accordingly.

There are many mobile apps available that can help you track your calorie consumption and macronutrient intake. One such app is the BSF Gym Mobile App. This app provides custom training and nutrition programs, coaching from experienced professional trainers, a diet log/calorie and macro tracker, weekly check-ins, and many more features.

3. Hire a Professional Coach

Hiring a qualified Personal Trainer or Nutrition Coach is another effective strategy for achieving body fat loss through calorie/energy balance. A qualified personal trainer can help you create an exercise and nutrition plan that is tailored to your individual needs and goals. They can also provide you with the motivation and accountability you need to stay on track, as well as coach you through any potential obstacles. The team of trainers at Balance Strength & Fitness Center offer professional coaching services that can develop and coach you through a custom program designed to help you achieve your weight management goals.

In conclusion, understanding calorie/energy balance is crucial in achieving one's body weight management goals. The strategies of starting with an exercise and diet plan, keeping a diet and training log, and hiring a personal trainer have proven to be effective ways to achieve weight loss or gain. It's essential to recognize that there is no one-size-fits-all solution when it comes to fitness goals. By hiring one of the personal trainers at Balance, either in person or through the BSF mobile app, you can set yourself up for success in the long run. Make a commitment to your health and fitness, you'll not only achieve your body weight goals, but also improve your overall quality of life.

Want to lose body fat, get healthier, strong, fit, and improve your quality of life?

Get started on your custom plan with one of the expert trainers at Balance Strength & Fitness. Go to and check out the available plans and choose the one that best suits your goals and budget. Download the app, and get effective strategies and coaching in the fight for your health, independence, and confidence.

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1 Comment

Mar 22, 2023

Great info!

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