WMS Master Calorie Balance to Take Charge of Everyday Choices for Weight Loss

Calorie Balance

Your body takes in calories from the foods and beverages you consume. Your body uses calories for staying alive and being active.

The balance of calories that you take in affects whether weight is stable or it changes.

• Calorie balance means weight is stable. Calories that you take in are equal to calories that you burn or expend.
• Negative calorie balance means you are losing weight. Calories that you take in are less than the calories you burn or expend.
• Positive calorie balance means that you are gaining weight. Calories that you take in are more than the calories you burn or expend.

To lose weight, you need to:

• Consume fewer calories from food and beverage, 
• Burn or expend more calories by increasing physical activity, OR
• Do both: consume fewer calories AND expend more calories.

Patterns that lead to too many calories and weight gain:

• Eating lots of fast food, fatty foods, and processed foods: burgers, fries, pizza, chips, cookies, fatty steaks, butter…
• Sugar-sweetened beverages: soft drinks, coffee drinks, sweet tea, sports drinks…
• Oversized portions in restaurants and at home: bagels, plates of pasta, double burgers, bowls of ice cream, 20-ounce sodas…

Good news: you can reduce calories and satisfy hunger!

Carbohydrates and Weight

The majority of calories consumed come from carbohydrates. Carbohydrates have 4 calories per gram.

Types of carbohydrates include:

• Sugars (added and natural)
• Starches
• Fiber is a carbohydrate, but it’s a little different

High-carbohydrate foods include both high-nutrient and low-nutrient foods

• Fruits: apples, oranges, bananas, grapes, strawberries, pineapple, melon
• Starchy vegetables: potatoes, yams, corn, peas, butternut squash
• Grains and grain products: bread, pasta, rice, cereal
• Added sugars: white and brown sugar, corn syrup, honey, molasses, agave syrup, maple syrup

Carbs and Your Body

Carbs have calories.

• They fuel the body and are essential for the brain
• They “spare muscles” because your body can use carbohydrates for energy instead of breaking down muscles into protein for energy
• Eating more carbs than you need leads to body fat storage

Carbs raise blood sugar.

• They cause an insulin response
• Too much/too often: increased diabetes risk

Carbs and Weight

Some high-carb foods are low in nutrients. They may have empty calories from sugar, excess or unhealthy fat, and refined starches. They can be high in calories and not very filling, leading to an increased chance of weight gain.

Examples of High-Carb Foods with Extra Calories

• Buttered popcorn - movie theater size
• Apple pie
• Bagel with cream cheese
• Pasta alfredo
• Fried rice
• Caramel iced coffee
• Fries
• Buttermilk pancakes with butter and syrup

Tips for Reducing Calories

Goal: reduce calories while satisfying hunger

1. Reduce portions of high-calorie, low-nutrient foods
2. Swap lower-calorie foods for higher-calorie foods
3. Add low-calorie foods to satisfy hunger

Include lean proteins and vegetables to stay nourished and full.

Ideas for Reducing Calories and Carbohydrates

• Take smaller portions of calorie-dense foods
• Use lower-calorie instead of higher-calorie foods
• Eat only at the table instead of while in the kitchen
• Grill or roast instead of fry
• Use lower-calorie and lower-sugar condiments
• Cook with lower-fat ingredients or less sugar
• Choose vegetables and fruit more often

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