Calorie balance for healthy weight

It has been stated that summer bodies are made in winter months. However, not much emphasis is on the logistics or terminology of losing, maintaining and/or gaining weight. Therefore, I would like to share information on a finding a balance as it relates to a healthy weight.

The Center for Disease Control and Prevention (CDC) reports an important message that calories count in weight management. A calorie is defined as a unit of energy supplied by food and drink. “A calorie is a calorie regardless of its source” (Center for Disease Control and Prevention, 2016).

Once the body does not use those calories, they are then stored as fat. In hopes of balancing calories one should think of it as a scale. If someone is trying to balance/maintain their body weight, the calories taken in must be equal to calories used in normal body functions.

On the other hand, if an individual is trying to gain weight, their calorie intake should exceed calories needed to conduct normal body functions. Likewise, if an individual is trying to lose weight he or she may consider eating fewer calories than required by bodily functions. Research shows that it takes about 3,500 calories to lose one pound of fat.

Adults are encouraged to engage in 2 hours and 30 minutes of moderate-intensity aerobic activity every week. Whereas the CDC also recommends adults participate in muscle- strengthen exercises two or more days a week. Children and teenagers are encouraged to participate in 60 minutes of physical activity each day.

Everyone’s body is different, and may require different calorie intake and different levels of physical activity. Therefore, individuals are encouraged work with their healthcare team, and possibly keep a food and physical activity journal, if feasible.

Visit www.extension.purdue.edu/putnam or contact the local Purdue Extension Office by calling 653-8411 for more information regarding this week’s column topic or to RSVP for upcoming events. It is always best to call first to assure items are ready when you arrive and to RSVP for programs. While many publications are free, some do have a fee.

Upcoming events

Feb. 20 -- Indiana Extension Homemakers Association Leader Lesson, 11:30 a.m.

Feb. 20 – Farmers’ Market Vendor Workshop – Local Networking Night, Extension Office, 6:30 p.m.

Feb. 21 – Youth Quality Care Animal Workshops signup livestock page Putnam Extension website.

Feb. 22 -- Be Heart Smart: Cardiovascular Program, DePauw indoor track 10 a.m.

Feb. 23 – Food Pantry Coalition meeting, Extension Office, 10 a.m.

Feb. 24 – 4-H Grows Knowledge Clinic at Cloverdale, contact office to RSVP or flyer on website.

March 7 – Exploring 4-H meeting, Community Building, Fairgrounds, 6 p.m.