Ever hear a friend or family member say “I can’t lose weight,” “my body is different, even when I don’t eat I still don’t lose weight,” or “I have really slow metabolism.” These are common sayings people use to explain why they have not met a goal or achieved weight loss. This sheet is going to breakdown the weight loss process, suggest some tips, and help you meet your weight goal.
First, in order to lose weight your body has to have a calorie deficit. A calorie is a unit of energy. 3,500 calories equals one pound, so in order to lose 1 pound, you would need to have a calorie deficit of 3,500calories.
We can decrease calories by consuming fewer (eating) or by burning more (exercise).
EVERYONE’S body works this way!
Second, don’t drink your calories-soda, juice, Gatorade, alcohol all add up towards that 3500 calories. Get your calories from food, they fill you up and add fiber.
Third, DO NOT SKIP MEALS, research shows having breakfast and small meals throughout the day leads to greater weight loss success
Resting Metabolic Rate
The best way to start you weight loss journey is to discover how many calories your body needs everyday to maintain health and life, this is called resting metabolic rate. Discovering your metabolic rate allows you to know your daily calorie needs without including your work, exercise, or daily activities. This is your metabolism.
Determining your caloric needs tells you how much to eat and exercise to lose weight, maintain weight, or to increase weight. By conducting this test you will understand your body and its needs, shattering any ideas of having a “slow or fast” metabolism. Robin Barrie provides this test at her practice.
Tips for Gaining Weight
The first step in increasing body size and weight is to make sure you are consuming enough calories. Instead of having a calorie deficit to lose weight, you must have a surplus of calories to gain weight. By testing your RMR and adding in your daily exercise you will discover the minimum calories you need to maintain weight and how many to take in to gain weight. The only way to increase size and weight is by ingesting more calories.
¨ Plan your meals- eating meals throughout the day can help to balance your calorie intake and keep your blood sugar and hunger levels even. Skipping a meal can put your body in ‘starvation’ mode leading it to store calories preventing weight loss.
¨ Eat Breakfast– People who eat breakfast are more likely to maintain a healthy weight . Skipping meals leads to overeating later in the day. Some experts believe eating breakfast keeps your metabolism running, kick starting it in the morning.
¨ Choose Calorie Dense Foods– Increase the amount of healthy fats, nuts, avocado, olive oil, in your diet. Fat has more calories per gram than any other nutrient. Put slices of avocado on your sandwich.
Choose the Healthier Food- increase your intake of high fiber, nutrient dense foods. These foods will provide you more nutrients, keep you full longer, and help you stay regular. Always choose fresh food when possible!
- Heart-healthy nuts: Almonds, walnuts, or pecans (10 nuts is roughly 100 calories, so watch out!)
- Whole Grains: Bread, bagels, pasta, brown rice, quinoa (provide more fiber)
- Vegetables: Fill your fridge with non starchy vegetables, they are low in calorie, filled with nutrients and fiber. Filling half your plate with vegetables is a great way to decrease calorie intake and keep you satisfied: Bell peppers, broccoli, Bok Choi, Brussels’s Sprouts, carrots.
- Fruit and Dairy: For a low calorie healthy choice, mix fresh fruit with non-fat yogurt, for a sweet healthy nutrient packed snack.