Balance or Burn: A Common Sense Approach to Weight Loss

Data show that obesity is fast becoming a serious health problem and for those who are overweight, weight loss is of utmost importance. There are many weight-loss formulas which make tall promises to people desperate to lose weight. But basically there is only one recipe for weight loss, which is to Balance or to Burn. 

Weight loss is based on a simple formula of calories taken in and calories burned. Weight increases when we consume more calories than we burn. Similarly, it decreases when we burn more calories than we consume. It's really that simple. Some 3,500 extra calories increases your body weight by 0.6 Kg. 

What can you do to keep a check on your weight? Here are some useful pointers. 

1. "Portion distortion" blinds people, and makes them consume more calories than they actually need. It shows how typical food portions have increased in size and calorie count through the years. Although the causes of obesity are many, the incidence of obesity has increased in parallel with increasing portion sizes.
2. Regular physical activity burns calories. It is a key component of any weight loss program and is equally important for maintaining your weight. But the conveniences available to us have remarkably cut down physical activity and calories burned.
3. Watching TV, using the computer, or playing video games (Screen-Time) cuts down whatever opportunity for physical activity remains in today's life.
4. If you want to lose weight, all you have to do is consume fewer calories or burn more. If you consistently consume 100 calories less every day, or if you regularly burn 100 calories more every day, your weight loss for the year will be 4.5 kgs. Do the math: 100 calories less x 365 days or 1 year = a 36,500 calorie deficit = 4.5 kgs. If you overeat on a particular day, burn it with more exercise the next day.