The science behind gaining and losing weight: the energy balance

The Bank Account

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You can easily compare this process with your bank account. You 'deposit' money, or calories, by eating and drinking (your calorie intake). Then “withdraw your money” through exercise and through all the daily, essential processes in your body, such as breathing and digestion (your calorie consumption).

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Each body is unique and has a specific calorie requirement per day, determined by your age, height, weight and gender, as well as the amount of exercise you get in a day.

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The relationship between calorie intake and consumption determines whether you gain or lose weight. When you consume more calories than you consume, there is a surplus. Your body gets more energy than it needs and will store it. So this is how you gain weight, mainly in the form of fat, but if you do your best in the gym, you will also gain some muscle mass.

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Conversely, when your calorie consumption exceeds your calorie intake, you create a deficit. This forces your body to extract energy from already stored reserves. By consuming these reserves (mainly body fat), you will lose weight.

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Curious about your exact calorie needs? You can do this here calculate!

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3 tips for healthy weight gain

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1. See your calorie surplus as the chance to get stronger. With that extra energy, you can give that little bit extra at the gym, which is essential for building muscle mass.
2. Keep your extra calories around 500 above your maintenance, but never higher. This is the “sweet spot” where you grow optimally, but prevents you from storing too much fat. This way, you can stay fit and strong while achieving your goals!
3. Try to get 80% of your food from healthy sources. You can fill in the other 20% with less healthy choices, as long as the basis remains strong. Especially when you want to gain weight, this distribution helps you stay fit and vital.

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3 tips for healthy weight loss

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1. Not only do you have to create a calorie deficit by eating less, you can also exercise more! An hour of walking, for example, can quickly burn 300 calories. Do you do this every day? Then you will achieve results without immediately adjusting your diet. In addition, it is a wonderful boost for your mental rest, heart and sleep.
2. To measure is to know. To be sure of your calorie deficit, it's super useful to use an app. In practice, it appears that we often estimate our portions just a little lower than they really are. By keeping track of it, you get a grip on your process and you can be sure that you are on the right track to your goal.
3. Give yourself a good night's sleep! After a short night, your body automatically asks for fast energy in the form of sugars. Your hunger and satiety hormones also get out of balance for a while, so eating healthy suddenly requires much more willpower. With enough sleep, you help your body make those choices a lot easier during the day.

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While we're at it, I have an extra tip for you! Whether you want to gain or lose weight, your body is constantly moving. It is therefore smart to check your calorie needs every two weeks and to sharpen your goal accordingly. By continuing to stimulate your body and moving along with your progress, you will ensure the very best results!