The growing obesity epidemic in the U.S. and around the world is a stark reminder that that our calorie balance is out of whack.  The fact that most people who lose weight gain it back indicates that it is extremely difficult for people to sustain major changes to their calorie (food) intake or energy expenditure (i.e, physical activity). 

So maybe the solution is not in helping those who are already overweight to lose weight but helping everyone – lean and overweight – prevent further weight gain.  And that, according to one prominent obesity researcher, would only require small changes in diet and physical activity1.

How small?

A calorie deficit – or “gap” – of about 50 to 100 calories per day.

On average, adults in the U.S. gain about 0.5 to 1.0 pounds a year.  According to numerous studies, this gradual weight gain could be halted by eating 100 calories less each day, increasing daily energy expenditure by 100 calories, or some combination of reduced energy intake and increased energy expenditure. 

What do 100 calories look like?

Calories In 

  • 8  ounces of regular soda, beer or fruit juice
  • 1/3 of a small order of French fries
  • 1 tablespoon of butter
  • ½ of a glazed doughtnut
  • 1.5 tablespoons of ranch salad dressing

Calories Out*

  • 13 minutes of lawn mowing with a walking mower
  • 24 minutes of Frisbee throwing
  • 22 minutes of brisk walking
  • 2,000 steps
  • 17 minutes of golf – without a cart

What are ways you could prevent weight gain by cutting your calories slightly or increasing your physical activity a little?

 


* Based on a 175 pound person. If you weigh less than this, you would need to increase the number of minutes slightly.  If you weigh more than this, you would decrease the minutes slightly.

1 Hill JO.  Can a small changes approach help address the obesity epidemic?  American Journal of Clinical Nutrition.  2009;89;477-84.