Losing weight can often feel overwhelming and confusing because successful weight loss requires not only knowledge and understanding of nutrition, exercise, and metabolism, but it also often involves shifting habits to successfully apply that knowledge, a task that’s easier said than done. However, by gaining a science-based understanding of the basics of weight loss and nutrition, you can put yourself on the path to success.
When most people think of weight loss strategies, they think of restricting calories, giving up their favorite foods, and spending hours at the gym. While those strategies could work for fast weight loss, what most people are looking for is sustainable weight loss. Most people don’t want to lose 20 pounds, just to gain it back plus some within a year. So what is the trick to sustainable weight loss? The solution that has worked for so many of my clients is following a 4 pillar plan to weight management while creating slow consistent change that feels doable. Any change you make during a weight loss phase should be maintainable long term. For example, if you don’t see yourself working out for 2 hours every day for the long term, then a two hour workout shouldn’t be part of your weight loss strategy, or if you don’t see yourself giving up sugar forever, then eliminating all sugar from your diet shouldn’t be part of your strategy either. That doesn’t mean you shouldn’t modify your current exercise or eating habits at all, just ensure the changes you make are sustainable.
Pillar 1: Nutrition - Calories, Balance, Nutrient Density and The Three M's
Calories In Vs. Calories Out
We’ve all heard weight loss happens when you burn more calories than you take in, so if that’s really true, why do you restrict calories and then not lose weight? To lose weight you do have to burn more calories than you consume, but the thermodynamics of our bodies’ energy is not that straightforward and simple. We all operate with evolutionary machinery that allows us to maintain weight despite increases or decreases in caloric intake, so when we restrict calories in an attempt to lose weight, our metabolism automatically decreases and we burn fewer calories for the same amount of effort. Severe calorie restriction always tanks our metabolism because the human bodies’ metabolic machinery is designed to give us a chance to survive famine, and it does so by drastically slowing metabolic rate and conserving calories and fat for times when calories are scarce- our body doesn’t know the difference between famine and intentional restriction, so as soon as it detects a decrease in caloric intake, it quickly slows metabolism as a protective mechanism. That’s the first complication of the energy balance equation. . . when we reduce calories in, we inadvertently reduce calories out as well.
Another complication of the energy balance equation is our own complex psychology. If you’re attempting a super low calorie diet or restricting certain foods as I means to take in fewer calories, you’re more likely to become infatuated with thoughts of food and eating, ultimately leading to a binge or overeating that results in taking in way more calories than had you just eaten that food in moderation all along. One of the most famous studies on the physical and psychological effects of calorie restriction is the Minnesota Starvation Study of the 1940’s. In this research study, healthy men were recruited as test subjects to help researches investigate the effects of semi-starvation (extreme dieting) on physical and psychological health in an effort to help doctors and relief workers understand how to re-feed people impacted by famine during and after World War II. They were put on a calorie-restricted diet that reflected about half their normal caloric intake; for these men, half their normal intake averaged between 1500 and 1600 calories per day during the semi-starvation phase. This ultra low calorie diet successfully induced dramatic weight loss. The results also verified that not only did they have massive reductions in metabolism, but their mental health also suffered tremendously. Among many mental health concerns like increased anxiety and depression, the participants were also completely preoccupied with thoughts of food and when the re-feeding portion of the study occurred, their appetites were insatiable. They displayed binge eating behavior and maintained an infatuation with food. They overate to the point of causing physical discomfort and this behavior persisted for months after re-feeding. If you’re interested in the details of this landmark study, you can read more about it here: https://jn.nutrition.org/article/S0022-3166(22)10249-X/fulltext or here: https://www.apa.org/monitor/2013/10/hunger While a dieter might severely restrict caloric intake with the best of intentions, that strategy almost always backfires for a few reasons:
- Low calorie diets are not maintainable.
- Low calorie diets ultimately lead to eating even more calories in the long-run through an unintended obsession with food and binge eating tendencies created by restrictive dieting.
And to make the calories in calories out equation even more complex, not all calories are created equal. To clarify, a calorie is a calorie is a calorie- they’re all the same unit of measurement but different foods have different effects on your body. Let’s say that for breakfast you eat a low calorie meal of only 140 calories. Lets investigate two different 140 calorie options:
- Option 1 = two Oreo cookies. So, what happens when you eat 140 calories from 2 cookies for breakfasts? If you eat them on an empty stomach, they’ll cause a blood sugar spike, which, among other negative consequences, sets you up for cravings and energy crashes later on. High blood sugar levels trigger an increase in insulin, a hormone that promotes fat storage. Oreos, and similar processed snacks are engineered to make your brain want more, hence increasing caloric intake unless you are prepared to use willpower or exert conscious effort to stop a at a reasonable serving. If we’re being honest here, 2 Oreos is just a warm up for 4, 5 , 7 or even more Oreos for most people. Because Oreos lack satiating protein or fiber, you’ll be hungry within the hour even if you ate more than two Oreos, and your mid-morning snack will add to your caloric total. I’m not suggesting that there is never a time or place to eat Oreos and similar snacks. I am just stating facts about eating Oreos. An Oreo breakfast may seem like an exaggerated example b/c most people know that Oreos are not the healthiest breakfast option. But check out the nutrition label on your favorite box of cereal or your favorite drink at Starbucks and you’ll see some similarities between those items and an Oreo breakfast.
- Option 2 = 140 calories of egg whites + a side of sauteed veggies + half a piece of whole grain toast. This breakfast won’t spike your blood sugar, so it’s not setting you up for cravings later on. It’s loaded with protein and fiber to keep you satiated, so you don’t feel hungry again within an hour. It’s packed with other important nutrients that nourish your body. It won’t trigger intense cravings for more egg whites and veggies, yet it’s still deliciously satisfying.
The calorie value is the same in both options, 140 calories. But how the food providing those calories impacts your body is vastly different. Is 140 calories enough for breakfast? Probably not. The optimal number of calories at breakfast is dependent on your preferences and your overall caloric need for the day. Breakfast should supply about 1⁄3 of your total calorie needs for the day, so based on the typical 2,000 calorie diet, that’s about 600 -700 calories. If you’re not a big breakfast person, you might eat less than that and opt for a bigger lunch or dinner. There’s no right or wrong answer, there’s only what works for you. But this article isn’t about how much to eat for breakfast, it’s about the fact that calories from different foods impact your body differently, further complicating the oversimplification that weight loss occurs when you eat fewer calories than you burn.
The quality of your calories matter, not just for weight loss but for overall health and wellness. Most people don’t just want to lose weight, what they really want is all the things they are associating with weight loss- vibrant health, abundant energy, no joint pain, ability to play with kids and grandkids, ease of travel, fitting comfortably into your jeans. So, unless your goal is to be thin, malnourished or ill, or to lose weight quickly just to gain it all back, focusing on beating the energy balance equation by eating as few calories as possible, is a losing strategy. So what should you do instead when you have a weight loss goal? There are 5 pieces to the nutrition puzzle that are essential for healthy weight loss and weight management.
1. Eat at a Slight Caloric Deficit.
First determine how many calories you need to maintain your weight and then create a slight deficit from there. For more information on calculating your caloric need, check out this article Decoding The Weight Loss Mystery.
2. Balance Your Plate.
Calories are not the only consideration when it comes to weight loss. Eating meals and snacks that are balanced will limit major blood sugar fluctuations which are associated with weight gain and fat storage. Balanced meals also prevent deficiencies in nutrients, keep you satiated, reduce cravings, and leave you feeling energized. A balanced meal consists of a combination of non-starchy veggies, protein, starchy food, and fat. For more on a balanced plate check out this article BALANCED PLATE.
3. Focus on Protein and Fiber.
The importance of protein in weight loss is often overlooked because most people believe they are eating enough protein already. If you eat meat, odds are you are getting enough protein to prevent a deficiency. But, there’s a difference between enough protein to prevent deficiency and optimal protein to aid in weight loss and support gaining and maintaining muscle mass. Curious how much protein you need? Current recommendations are to eat between 10 – 35% of your daily calories from protein, and that’s a wide range. If you’re looking for a specific number, the equation to calculate your minimum protein requirement is .8g per kg of body weight, and to support weight loss, a larger portion of protein is recommended beyond your minimum needs. To make it simple, you can try this protein calculator: https://www.calculator.net/protein-calculator.html or make an appointment with a dietitian, nutritionist or healthcare professional who can give you tailor-made recommendations. Click here to request a free consultation with a dietitian at Pure Nutrition and Wellness.
Fiber keeps you satiated, feeds the beneficial bacteria living in your GI tract and is found in foods that provide a wealth of other nutrients. Most people do not meet the current recommendation of 25 grams per day for women and 38 grams per day for men. If you currently eat less fiber than that, don’t try to increase it quickly. Instead gradually increase your daily fiber intake and make sure that you drink water as you increase fiber to avoid gastrointestinal discomfort.
4. Eat Nutrient Dense Foods .
Focus on a variety of whole or minimally processed foods including fresh or frozen fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, etc. Try to limit processed foods to one serving or less per day most of the time. Of course, there may be occasions where you eat more processed foods than normal and that’s ok. What you eat most of the time is much more important to sustainable weight loss than what you eat occasionally.
5. Practice the Three M’s: Meal Planning; Mindful Eating, and Mitigating Emotional Eating.
Most people already have a fairly good idea of what they should eat to lose weight or improve health. The bigger problem is applying the knowledge they already have. . . you might “know” you should eat a balanced diet, yet as you’re scrambling to put dinner on the table you notice you’re are lacking vegetables or you have an amazingly nourishing meal planned, yet you binge on ALL the cookies before dinner and completely overshoot your calorie goal. There are three essential tools to help with these situations: meal planning/prepping, mindful eating and mitigating emotional eating. Learn how to master meal planning here how to become a meal prepping ninja here.
Pillar 2: Movement and Exercise
We all know that an important part of keeping the energy balance equation tilted in favor of weight loss includes moving more and exercising at least 3 to 4 times per week. But how much is enough? How many steps should you strive for in a day? How many days per week and in what capacity should you be exercising? There isn’t a right or wrong answer here. The key is to consider what you are currently doing and decide if it’s working for you. Ask yourself some questions like:
- Do I want to or need to lose weight?
- Is my waist circumference in a healthy range?
- Do I have metabolic markers I want to improve (do I need to lower glucose or insulin levels? Is my cholesterol or triglycerides elevated? Do I have high blood pressure? etc.)
- Am I losing muscle mass? As I age, do I want to preserve muscle mass?
If you find your current habits aren’t working for you, meet yourself where you’re at and start looking for easy ways you can increase your movement. Consider. . .
-parking farther away at work or the grocery store
-standing instead of sitting when possible
-instead of asking your child to go upstairs to get something for you, go yourself
-take the stairs instead of the elevator
-walk during your work meetings if possible
-save the last 10 minutes of your lunch break to take a walk or walk for 5 to 10 minutes after each meal and/or snack
-set a timer and take a quick lap around your house or work building every couple hours when possible
-walk when you’re waiting on something (as you wait for you coffee to brew, walk around the table; if you’re waiting on copies to finish or a file to load, walk around your desk, if you’re waiting for you child’s practice to end, walk down the sidewalk and back)
You don’t have to make massive changes to your daily life; instead, look for the simple ways you can increase your daily movement.
Along with increasing daily movement, incorporate exercise into your routine at least 3 to 4 days per week. Aim for an exercise program that includes both cardio and strength training so that you can improve cardiovascular health and maintain muscle mass. Check out this article for considerations and simple tips related to developing and exercise routine.
Pillar 3: Sleep
An often overlooked element of any weight loss program is getting adequate sleep. There are a multitude of negative outcomes associated with poor sleep quality or duration, but pertaining to weight loss a lack of sleep interferes with your body’s hunger and satiety hormones. When you’re sleep deprived, your hunger hormone is revved up and your satiety hormone is diminished. This presents challenges to eating appropriate portions.
One of the best ways to set yourself up for a good night’s sleep is to simply provide yourself with at least 8 hours of sleep opportunity. Sleep opportunity means that you are in bed with the lights and technology off at least 8 hours before you plan to wake up. 8 hours seems to be the gold standard, but you are the expert of your own body and you likely have a good idea of how many hours of sleep you need to feel well-rested. Of course, there are other strategies you can employ to get the best night’s sleep possible, like creating a peaceful sleeping environment and creating a nightly routine to get your body ready for sleep. Read more about how to improve your sleep here.
Pillar 4: Stress Management
Managing stress is a seemingly elusive target for so many, yet honing in on stress management techniques is a worthwhile endeavor, especially if you have weight loss goals. There are three primary reasons why stress impacts weight loss.
- Stress often impacts sleep, thereby interfering with your hunger hormones and promoting increased feelings of hunger with decreased satiety.
- Stress can trigger emotional eating. In times of stress, your brain needs relief from the negative emotion, and food is a well-loved although temporary means of providing relief. Through emotional eating, you can take in hundreds of extra calories and if it’s your only coping mechanism, over time this can lead to weight gain.
- One of the stress hormones, cortisol, promotes fat storage. Obviously, chronic stress is not conducive to weight loss.
It’s important to find healthy ways to release your stress. Some common strategies include slow deep breaths, walking or exercising, meditating, and connecting with friends or family. A licensed mental health therapist can help you find strategies to deal with chronic stress.
These four pillars are a great place to focus as you begin or progress along your wellness journey. You don’t need to change everything at once. Decide which areas hold you back the most and begin making small, positive changes. If you need help creating an effective wellness plan that you can stick to, consider reaching out to Pure Nutrition and Wellness or a local dietitian for the added support you need.