ENERGY BALANCE AND BODY WEIGHT STABILITY
● Body weight stability occurs when daily caloric intake equals total daily energy expenditure.
● Energy expenditure includes basal metabolic rate, physical activity, and thermogenesis from food intake.
● A stable value of 83.5 kilograms indicates a sustained balance between intake and expenditure ⚖️.
● Altering this equilibrium requires a consistent and sustained change in either intake or expenditure.
● Sudden changes without maintenance often result in a return to the original weight range.
● The human body adapts metabolism and appetite to defend a familiar weight range 🧠.
CALCULATION OF ENERGY EXPENDITURE
● Basal metabolic rate in males can be calculated using the Mifflin–St Jeor equation.
● This equation multiplies weight and height values, subtracts age factors, and adds a constant.
● The result estimates the calories burned at complete rest 📊.
● Applying an activity multiplier adjusts this figure to represent total daily energy expenditure.
● At 83.5 kilograms, an average height, and moderate activity, total daily expenditure is approximately 2427 kilocalories.
● At 72 kilograms under the same conditions, this expenditure decreases to approximately 2266 kilocalories 🏃.
WEIGHT REDUCTION TIME ESTIMATES
● A caloric deficit of approximately 500 kilocalories per day produces about 0.5 kilograms of fat loss per week.
● Each kilogram of fat contains approximately 7700 kilocalories.
● Reducing from 83.5 kilograms to 72 kilograms at this rate takes around 25 weeks 📅.
● A smaller deficit of 150 kilocalories per day extends the process to approximately 19 months.
● The smaller deficit approach minimizes metabolic slowdown.
● Gradual loss increases the probability of sustaining the new weight over time 🌱.
POTENTIAL SUPPLEMENTATION SUPPORT
● Supplements can support appetite control, metabolic rate, or muscle preservation.
● Protein sources such as whey protein or casein increase satiety and protect lean mass.
● Fiber supplements like psyllium or glucomannan expand in the stomach and reduce hunger 🥥.
● EGCG from green tea and caffeine can slightly increase energy expenditure.
● Capsaicin from chili peppers produces a mild thermogenic effect.
● Creatine monohydrate and BCAA support muscle performance and preservation during calorie deficits 🏋️.
SINGLE MEAL DAILY STRUCTURE (OMAD)
● OMAD refers to the practice of consuming all daily calories in one meal.
● Maintaining weight reduction with OMAD requires controlling the caloric content of that single meal.
● An optimal range for loss toward 72 kilograms is 1800 to 1900 kilocalories 🍽️.
● The meal should include a primary protein source such as chicken breast, salmon, or fish.
● Vegetables such as broccoli, zucchini, spinach, or carrots provide fiber and micronutrients.
● Complex carbohydrates like quinoa, rice, or potatoes contribute sustainable energy 🥦.
MACRONUTRIENT DISTRIBUTION FOR OMAD
● Protein intake of approximately 50 grams in the meal preserves muscle tissue.
● Moderate fat sources such as olive oil, nuts, or avocado provide essential fatty acids.
● Controlled carbohydrate portions stabilize energy without exceeding the target caloric limit 🥑.
● Hydration before and during the meal assists satiety signals.
● Chewing slowly allows appetite-regulating hormones to function effectively.
● The order of consumption from protein to vegetables to carbohydrates optimizes fullness levels 💧.
BED-BASED PHYSICAL ACTIVATION
● Bed-based exercises can contribute to caloric expenditure without leaving the resting surface.
● Leg raises engage abdominal and hip flexor muscles.
● Glute bridges strengthen the posterior chain and core 🛏️.
● Elbow planks on the bed engage the entire core musculature.
● Air cycling movements stimulate abdominal rotation and hip flexion.
● Frog kicks provide additional abdominal and hip activation 🦵.
PHYSIOLOGICAL EFFECTS OF WEIGHT CHANGE ON PHYSICAL PERFORMANCE
● Reduced body mass lowers cardiovascular strain during physical effort.
● Lower joint load improves comfort during various positions or movements.
● Body composition changes can influence hormonal balance and physical desire ❤️.
● Increased muscular endurance supports prolonged physical activity.
● Improved flexibility facilitates a wider range of movement.
● Enhanced self-perception can positively affect interpersonal interactions 💪.
CENTRAL LEARNING OBJECTIVE
● The central technical knowledge from this content is the understanding of how caloric balance, metabolic adaptation, and gradual habit changes interact to regulate body weight.
● Knowledge of precise caloric needs at different body masses allows structured adjustment toward a target weight.
● Awareness of supportive strategies including supplementation, single-meal structuring, and minimal-effort exercises enables sustainable and controlled body weight reduction 🎯.
My Diary - Leonardo Cardillo 