Balance: How Do You Weigh In?

Gaining or losing weight is a simple mathematical equation. We gain weight when we take in more energy (calories) than we spend, and conversely we lose weight when we take in fewer calories than we burn. No matter what foods we eat, the total caloric intake is what matters.

Whether you try the latest fad diets, such as food combinations, low-carb, liquid protein, or even the grapefruit diet, you will lose weight only because you are taking in fewer calories than usual. And it is very likely that you will quickly gain back the weight you’ve lost.

Losing weight the smart way

To lose weight in a healthy way and keep it off, it is essential to focus on variety, and choose nutritious foods. It is also recommended that you lose a maximum of 1 to 2 pounds (0.5 to 1 kg) per week.

Move to lose

Engaging in moderate physical activities, ideally for 30 to 60 minutes a day, will increase your calorie expenditure (e.g.: brisk walking, cycling, dancing, and swimming). This means you won't have to reduce the calorie content of your diet as much. And that's a good reason to make physical activities that you enjoy a regular part of your day!

Do the math

How much physical activity is necessary to burn the treats you eat? The chart below offers a few examples^* of how many minutes of physical activity it takes to burn off the calories taken in when you eat certain less nutritious foods. It’s something to think about!

^* Values taken from the Heart and Stroke Foundation’s food and fitness calculator.
^** These values are based on a person who weighs approximately 65 kg (145 lb).