Energy expenditure means the calories we spend by way of work, exercise, digestion, metabolism, to maintain body temperature, for cell renewal, in short: the energy we need to function, to live.

Our body converts excessive energy intake into fat, which can be converted into energy at times when our intake is insufficient [i.e. during famine/food shortage/illness/lack of appetite].

Since the aforementioned may (hopefully) not apply to you, there are 3 possibilities to stop gaining weight, or better still to lose weight gained:

1. Increase your energy expenditure, burn more calories

2. Decrease your calorie intake [i.e. cut down on dinner]

3. A combination of both

Since you already do 30 min of exercise daily, it may not be possible to increase your energy output, especially if you are a busy person. Therefore the solution to your problem can only be a weight reducing diet.

[see: LOSERS ARE WINNERS, the comprehensive and effective weight loss guidance book [available at Vijitha Yapa, Odel]