Strategies for Maintaining Energy Balance

It’s important to remind clients and patients that even modest decreases in caloric intake and increases in calorie expenditure make a difference!

Reduced-calorie foods and beverages made with Stevia In The Raw cut excess calories one teaspoon at a time and can dramatically impact overall calorie intake when regularly substituted for sugar. Substituting just 4 teaspoons of sugar a day with Stevia In The Raw cuts more than 400 calories per week, which can result in roughly a 6-pound weight loss over a year’s time.

Similarly, beginning an exercise program after years of sedentary behavior can be intimidating. Breaking up daily physical activity into several 15-20 minute segments throughout the day is a great strategy to help patients and clients gain confidence. When discussing physical activity goals, start slow and gradually increase activity. See guidelines below for target ranges for physical activity for different populations:

The Physical Activity Guidelines for Americans

Source: U.S. Health and Human Services Department

Key guidelines by group*:

• Children and Adolescents (6-17 years of age): One hour or more of moderate or vigorous aerobic physical activity a day, including vigorous intensity physical activity at least three days a week. Examples of moderate intensity aerobic activities include hiking, skateboarding, bicycle riding and brisk walking. Vigorous intensity aerobic activities include bicycle riding, jumping rope, running and sports such as soccer, basketball and ice or field hockey. Children and adolescents should incorporate muscle-strengthening activities, such as rope climbing, sit-ups, and tug-of war, three days a week. Bone-strengthening activities, such as jumping rope, running and skipping, are recommended three days a week.
• Adults: Adults gain substantial health benefits from two and one half hours a week of moderate intensity aerobic physical activity, or one hour and 15 minutes of vigorous physical activity. Walking briskly, water aerobics, ballroom dancing and general gardening are examples of moderate intensity aerobic activities. Vigorous intensity aerobic activities include race walking, jogging or running, swimming laps, jumping rope and hiking uphill or with a heavy backpack. Aerobic activity should be performed in episodes of at least 10 minutes. For more extensive health benefits, adults should increase their aerobic physical activity to five hours a week moderate-intensity or two and one half-hours a week of vigorous-intensity aerobic physical activity. Adults should incorporate muscle strengthening activities, such as weight training, push-ups, sit-ups and carrying heavy loads or heavy gardening, at least two days a week.
• Older adults: Older adults should follow the guidelines for other adults when it is within their physical capacity. If a chronic condition prohibits their ability to follow those guidelines, they should be as physically active as their abilities and conditions allow. If they are at risk of falling, they should also do exercises that maintain or improve balance.
• Women during pregnancy: Healthy women should get at least two and one half hours of moderate-intensity aerobic activity a week during pregnancy and the time after delivery, preferably spread through the week. Women who wish to continue exercise throughout their pregnancy should first discuss with their healthcare provider.
• Adults with disabilities: Those who are able should get at least two and one half hours of moderate aerobic activity a week, or one hour and 15 minutes of vigorous aerobic activity a week. They should incorporate muscle-strengthening activities involving all major muscle groups two or more days a week. When they are not able to meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity.
• People with chronic medical conditions: Adults with chronic conditions get important health benefits from regular physical activity. They should do so with the guidance of a health care provider.