Body weight follows the balance between “energy in” and “energy out”. Once you understand this, it is easier to choose an approach that suits you.
↑
Eat more than you useWeight goes up
=
Eat about what you useWeight stays the same
↓
Eat slightly less than you useWeight goes down
Where energy in and out comes from
Energy in
🍲All food and drink
🥤Sweet drinks, sauces, dips
🍪Snacks between meals
Energy out
❤️Basic body functions, about 60–70%
🔥Digesting food, about 10%
🚶♀️Movement and exercise (the rest)
Figures are approximate and differ from person to person.
Why weight creeps up without you noticing
🥤Hidden energy in sweet drinks, sauces and small snacks
🪑Moving less and sitting longer
🌙Poor sleep and stress raise hunger and sweet cravings
Why the scale changes every day
💧 Weight includes water and food still being digested, and salty meals can make you hold water. One kilogram of body fat is roughly 7,700 kcal (an estimate), so fat does not change overnight. Weigh at the same time of day and look at the weekly trend for a truer picture.
Losing weight sustainably
🥤Trim small chunks that don’t feel like a sacrificesuch as sweet drinks and fried food
🥬Add protein and vegetables to every mealto stay full and protect muscle
🚶♀️Move moreand sleep enough
Crash dieting can leave you tired and very hungry, and the weight often returns quickly.
In short: weight follows energy balance. A small, steady gap beats a hard push that only lasts a few days.
General information for healthy adults. If you have a medical condition, talk to your doctor or a dietitian.
