Energy balance explained - get the balance right! — Transcript

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1. 0:01[Music]
2. 0:05today's video topic is energy balance
3. 0:08which simply put is when the energy we
4. 0:10get from foods and drinks equals the
5. 0:13energy our bodies use energy is what
6. 0:16keeps us going the fuel of life we
7. 0:18needed for growth development and for
8. 0:20the functioning of all our body
9. 0:22processes including our internal organs
10. 0:25in fact the normal functioning of our
11. 0:27vital organs accounts for 60 to 7 % of
12. 0:30our daily energy requirement this is
13. 0:33called the basil metabolic rate around
14. 0:3510% of energy goes into digesting
15. 0:38absorbing and storing food and the
16. 0:40remaining energy goes into moving our
17. 0:42bodies being Physically Active does not
18. 0:44only mean doing sports but any activity
19. 0:47walking gardening doing household chores
20. 0:50even fidgeting counts so if you don't
21. 0:52refuel regularly your body will slow
22. 0:55down and you'll begin to feel lifeless
23. 0:58you get your energy from all foods and
24. 1:00drinks that contain calories the unit in
25. 1:02which energy is expressed it is the
26. 1:04macronutrients the carbohydrates fats
27. 1:07and proteins that deliver calories as
28. 1:09well as fiber and alcohol the nutrition
29. 1:12label tells you how much energy a food
30. 1:14or drink contains usually the
31. 1:16information is provided per 100 G but
32. 1:19sometimes energy proportion is given as
33. 1:22well the average daily energy need is
34. 1:252,000 kilo calories for women and 2,500
35. 1:29for men but obviously these numbers are
36. 1:31just indications the real energy your
37. 1:33body needs depends on a number of
38. 1:35factors including your genes gender age
39. 1:39lifestyle and the level and frequency of
40. 1:41your physical activity these factors
41. 1:43together determine your body composition
42. 1:46which refers to the amount of body fat
43. 1:48in comparison with other body components
44. 1:50including bones muscles and organs but
45. 1:53beyond all the individual variations
46. 1:55what is true for everyone is that if the
47. 1:58energy that we take in is equal to the
48. 2:00energy we use then the two sides will be
49. 2:02in balance and we will maintain our body
50. 2:04weight if you live very actively and
51. 2:07burn more calories than you consume you
52. 2:09will lose weight on the other hand if
53. 2:11you lead a sedentary life and eat too
54. 2:13many calories for that style of living
55. 2:15you are likely to gain weight over time
56. 2:18of course we're not talking about those
57. 2:20occasional dinner feasts or Couch Potato
58. 2:22Sundays it's the balance over the long
59. 2:25term that matters being overweight or
60. 2:27obese can lead to physical disability
61. 2:30ities and psychological problems it also
62. 2:32drastically increases your risk of
63. 2:34developing a number of non-communicable
64. 2:36diseases including cardiovascular
65. 2:38disease such as a heart attack or stroke
66. 2:41diabetes and cancer looks can be
67. 2:44deceiving you can be thin on the outside
68. 2:47but fat on the inside storing fat around
69. 2:50the organs as opposed to Under the Skin
70. 2:52increases your risk of health problems
71. 2:55how much fat you have and where it's
72. 2:56located in your body is therefore a
73. 2:59better marker for how healthy you are
74. 3:01than just your body weight the energy
75. 3:03balance concept seems simple eat less
76. 3:06move more lose weight but actually it's
77. 3:08a bit more complex as the components of
78. 3:11the energy balance energy in energy out
79. 3:13are interrelated change one and the
80. 3:15other is likely to change too for
81. 3:17example when following a weight loss
82. 3:19diet you significantly reduce your
83. 3:21energy intake which will likely reduce
84. 3:24your body weight but then also your
85. 3:26energy needs in other words the energy
86. 3:28balance reestablish itself but at a
87. 3:31lower level this is because your basil
88. 3:33metabolic rate decreases or because you
89. 3:36unconsciously compensate for a sudden
90. 3:38shortage of energy by being less active
91. 3:41or both in such a situation when the
92. 3:43energy balance is at a lower level it's
93. 3:46very easy to eat more than required and
94. 3:49your body is likely to go back to its
95. 3:51initial weight or even gain more which
96. 3:54explains the so-called yo-yo dieting
97. 3:56effect the best way to bring back and
98. 3:58keep the energy back balance at a
99. 4:00healthy level is by moving physical
100. 4:03activity not only has positive effects
101. 4:05on reducing the risks of diseases it
102. 4:07also improves mental well-being and
103. 4:09increases opportunities for social
104. 4:11interactions as it raises your energy
105. 4:14needs you can eat more as well and enjoy
106. 4:16a variety of foods and therefore get all
107. 4:19the nutrients you need but you don't
108. 4:21have to practice extreme sports every
109. 4:23day to keep the weight off big changes
110. 4:25are hard to sustain and non-achievement
111. 4:27causes frustration in incorporating
112. 4:30small but feasible steps into your
113. 4:32everyday life is more likely to result
114. 4:34in positive effects over time small
115. 4:37steps such as getting off the bus a stop
116. 4:39earlier to go by foot a bit longer or
117. 4:41taking the stairs instead of the
118. 4:43elevator foodwise you can use smaller
119. 4:46plates to reduce the portion size and
120. 4:48make sure oneir of your plate is filled
121. 4:50with veggies or snack on fruits or
122. 4:53yogurt each one of us can choose the
123. 4:55small steps that fit with our likes and
124. 4:58Lifestyles and each every one of us can
125. 5:01consciously make a change with each
126. 5:03small step leading to a healthier life
127. 5:06[Music]