Calories Out > Calories In = Weight Loss

UH OptiWeight Blogger Meghann Featherstun, MS, RD, LD

Meghann Featherstun, MS, RD, LD

October 16th, 2012

As we will discuss this week, Calories Out have to be greater than Calories In for weight loss to occur. In other words, we have to burn more calories than we eat. We have all been diligently recording our Calories In with the help of myfitnesspal for about a week now. Over the next eight weeks, we will discuss at length the optimal Calories In equation for weight loss. So for now, let’s take a closer look at Calories Out.

Calories Out > Calories In = Weight Loss

How can we burn more calories all day long?

  1. Buy a pedometer. Set a goal for 10,000 steps every day. Any pedometer will do. My favorite is the Fitbit, which can be purchased online at or at most Best Buy stores.
  2. Take the stairs. Make your stair climb a little more interesting and climb your way up national landmarks. Download this information sheet to get started.
  3. Walk at lunch! Check out some walking paths near UH facilities. With the impending Cleveland winter upon us, check back and we’ll have indoor walking paths and suggestions for you!
  4. Every hour, move! Get up and get moving. Just for five minutes. It will actually help your productivity at work too.
  5. Eat small, frequent meals and snacks. When we eat a mixed meal (or snack) of protein, carbohydrates and a little fat, our metabolism is increased by about 10% while digesting this food. If we eat small, frequent and well-balanced meals and snacks, we can keep our metabolism pumped up all day long!

Questions? Comments? Share your thoughts here.

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