By: Ellen Glickman, Ph.D.

December 1, 2024

It’s that time of year again—the holidays are just around the corner! As we budget for gifts for family friends – we must make sure that we avoid overspending – while showing that we care. It’s a balancing act for sure but let’s talk about balancing a different kind of checkbook: the caloric one.
 
The caloric checkbook is one where spending (calories burned) needs to outpace deposits (calories consumed). The exact opposite of our holiday shopping.
 
As a baby boomer, I remember the days of balancing a checkbook with a pencil—something I’ve happily let the bank handle in recent years! But when it comes to my health, I know it’s up to me to keep things balanced.
 
Here’s the math: I aim to burn about 500 calories through exercise daily. Over a week, that’s 3,500 calories. If I also reduce my calorie intake by 100 calories a day—say, skipping that sugary soda—that adds up to another 700 calories. Together, that’s 4,200 calories in a week, which is more than the 3,500 calories needed to lose one pound of fat.
 
It’s straightforward math, but the impact can be significant. So, why is it so important to exercise and watch what we eat, especially around the holidays?

Why Balancing Your Caloric Checkbook Matters
 

1. Exercise Preserves Muscle Mass
   Muscle is metabolically active, unlike fat, which is inert. Maintaining lean muscle mass is essential as we age, particularly for upper body strength needed for daily activities.

2. Aerobic Exercise Benefits the Entire Body
   Cardio isn’t just for your heart—it boosts every system in your body, enhances brain function through neuroplasticity, and supports circulation.

3. Smaller Plates, Smarter Choices
   During the holidays, I used to give smaller plates to my kids, and it worked wonders. Try it yourself—use smaller plates or share a meal with someone. It’s a fun way to control portions and save money!

4. Energy Balance is Simple Math
   Just like balancing your financial checkbook, managing energy intake and expenditure is all about numbers.

5. Aging Requires Adjustments
   Our metabolic rate declines about 1% per decade—roughly 10% over 10 years. To counteract this, we need to eat less and stay active. Think of it like maintaining your car—regular care keeps it running smoothly.

6. Active Lifestyles Slow Metabolic Decline
   Research shows that active individuals experience only an 8% metabolic decline over a decade, compared to their sedentary peers.

7. Health is the Best Investment
   No one else can do it for you. Eat a little less, move a little more, and make it a daily habit.