When it comes to losing weight, there is no shortage of advice, programs, or products to address it. Even though weight is just one measure of overall health, it is one that many people are concerned with. If this happens to be one of your concerns, then this article is for you. Instead of starving to lose weight, I want to focus on eating to lose weight. This is the only sensible approach to long-lasting weight management.
Statistics tell us that overweight and obesity are so common today that two-thirds of adults and one-third of children experience these in the United States right now. That’s hundreds of millions of people. The problem with overweight and obesity is the increased risk for many health problems such as type 2 diabetes, heart disease, and some cancers. Achieving a healthy weight, eating nutritious foods, and being physically active can help improve health and reduce risk factors associated with these chronic diseases.
But as you know, the general advice to eat less and move more only gets you so far. When eating to lose weight, do you know what to eat or how to eat? When exercising, do you know what type of exercise to do and how much? If not, keep reading. I want to share a few tips that anyone can use when trying to lose weight and keep it off.
Contributors to Weight Gain
But first, let’s look at some reasons people gain weight. Preventing excess weight is much easier than losing it. But if we can determine what caused the weight gain, we can develop strategies to reverse it. Losing weight is not easy. And it may be harder for some people than others. There are multiple factors to consider when determining the cause or causes of weight gain.
Our culture in the U.S. does not make losing weight any easier. There are many challenges we must overcome to achieve our weight goal. Here are just a few:
- There is an abundance of food available around most of us 24/7
- Eating isn’t just something we do for sustenance; it’s gratification, a social activity, and sometimes even a reward
- Computers, cars, and other modern conveniences have contributed to a much more sedentary lifestyle — we don’t all have to be farmers or hunters anymore to get our food.
- Reducing calories voluntarily is REALLY hard; it’s a huge challenge to change habits
- Many diets work in the short term, but fail later because they’re simply unsustainable
- After losing weight, maintaining weight loss is extremely difficult especially as we get older and particularly for women after menopause
Metabolism and Weight Loss
Let’s discuss some strategies to overcome the challenges of weight loss. We know our weight is based on several factors. Some are within our control and others are not. Factors we have little or no control over include our genetics, family history, and hormones. Things we do have some control over includes what and how much we eat, medications we take, how we deal with stress, how much sleep we get and the type and amount of physical activity we get.
These factors all matter because they influence our metabolism, and our metabolism affects our weight. The metabolic functions our body handles every day requires a certain amount of energy. There are so many functions our body performs at rest like: breathing, pumping blood, adjusting hormone levels, maintaining body temperature, and growing and repairing cells. The amount of energy (calories) your body uses to perform these essential functions is called your “basal metabolic rate.” Overall, your basal metabolic rate (BMR), or metabolism, accounts for about two-thirds of the calories your body burns every day.
According to the Mayo Clinic, “Metabolism is the process by which your body converts what you eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.”
Your metabolism is influenced mostly by your body size and composition. This means that people who are bigger or have heavier bones and more muscle mass burn more calories at rest. Because men tend to be bigger and have more muscle, they naturally tend to have a higher metabolism than women. This also goes for younger people. Because bone and muscle mass naturally tend to decrease (and fat mass naturally tends to increase) with age, if you don’t take steps to maintain bone and muscle mass, your metabolism will inevitably decrease. This decrease in metabolism can result in increased weight, especially if you don’t reduce calorie intake. Physical activity is also important because it helps you maintain muscle mass.
Factors Affecting Metabolism
Certain medical conditions can affect your metabolism. For example, the hormonal conditions of Cushing’s syndrome, polycystic ovarian syndrome (PCOS), or hypothyroidism (underactive thyroid) can slow your metabolism down. These conditions often come with a range of other symptoms beyond just weight gain. If you suspect that you have an underlying medical condition, don’t hesitate to speak with your doctor or healthcare professional about tests to confirm these diagnoses.
A slow metabolism may be one factor that influences your weight, but it’s not the only one. How your body processes what you eat or drink and how active you are also play roles in your weight. The process of digesting food burns calories. About ten percent of the calories in carbohydrates and protein are used to digest them. Plus, the amount of physical activity you do also accounts for some of the calories you burn every day.
While some people may gain or lose weight easier than others, in general, the balance of your “energy equation” counts for your weight. That is, the amount of energy (calories) you take in minus the amount of energy (calories) you burn can determine whether you gain or lose weight.
How to Eat for Weight Loss
Before you start a weight-loss program, be sure to speak with your healthcare provider. Many weight-loss products or programs can be harmful depending on your current state of health. Be particularly wary of products or programs that promise quick, long-lasting, or effortless weight loss. Some weight loss supplements can cause side effects and be dangerous if taken long-term or in combination with other medications. If you have a medical condition or take medication, it is best to be under the supervision of a healthcare provider when trying to lose weight.
For any weight loss program to be effective, it must include calorie restriction. This can be achieved by eating less, choosing lower calorie foods, fasting (long term or intermittently), reducing stomach size through surgery or banding, or using medications to decrease appetite or block absorption of calories from food. Nothing will help you lose weight unless calorie restriction is a part of the plan. You can exercise more to burn calories, but it is very difficult to exercise enough to make up for a high-calorie diet. Unless you are extremely fit and work out for hours a day, exercise alone will not compensate for excess calories.
The one thing you have control over is your behaviors and habits. This is the area experts agree have the most influence on your weight. Being aware of your daily habits and routines, can help you discover ways to change those things under your control. Finding ways to reduce your caloric intake by about 500 calories per day, can help you design your own calorie-restricted diet plan. By incorporating some additional strategies (including increasing physical activity) you may be able to reach your weight-loss goals even faster.
Creating Your Weight Loss Plan
Here are my top seven strategies for weight loss and weight maintenance:
1 – Set specific, realistic, forgiving goals
- Instead of a goal to “lose weight,” try smaller and more specific goals that you can attain.
- Daily or weekly goals can be, for example, to cook a vegetable-rich meal, decrease food temptations (hide cookies out of sight or ignore food ads), or walk at least 30 minutes a day for at least 5 days a week.
- Try to stick with a new habit for at least a week or two to start making it routine. Then when one habit becomes consistent, add another one.
- Remember, it’s not uncommon to take 6 months to lose 5% of your body weight, so that may be a more realistic goal to aim for.
2 – Ditch the “diet” mentality and focus on making lasting improvements for sustainable health
- Focus on improving your food choices for overall health, rather than “dieting” for weight loss.
- Enjoy lots of fruits, vegetables, and lean proteins.
- Replace saturated and trans fats with healthier choices such as olive oil, nut butters, and avocadoes.
3 – Try eating a different way and see what works for you
- Ideally, each meal should take at least 20 minutes to eat, so eat slower. Enjoy your food more and listen for fullness cues that subtly signal when you’re getting satisfied and it’s time to stop eating.
- Eat more mindfully by focusing on and enjoying what you’re eating while you’re eating it. Pay attention to your food’s smell, taste, and texture as you’re eating it.
- Try putting your fork down or sipping water between bites and thoroughly chewing before swallowing.
- If you have a habit of snacking in front of the TV or computer screen, try replacing that with a glass of water or unsweetened beverage instead.
4 – Be more physically active. Exercise helps burn fat and calories faster.
- Boost your activity; move for at least 30 minutes per day (just three 10-minute sessions can help). More movement can yield greater health and weight loss benefits.
- Aerobic activity (e.g., walking, bicycling, etc.) is the most efficient way to burn calories.
- Weight training (e.g., using weights or pushing your body against gravity) builds your muscles which increases your metabolic rate. Include at least two weight training sessions per week.
- Don’t forget you don’t have to “do exercise” to be physically active, you can take the stairs more often, park further away, walk a bit faster, or do housework or gardening—they all count toward your physical activity.
- Fidgeting counts, too. Your non-exercise activity thermogenesis (NEAT), like shaking a leg, tapping a foot, or even twirling a pen, also burns some calories.
- Remember that any physical activity is better for your health (and weight loss goals) than none.
5 – Reward your successes
- According to the National Institutes of Health, “frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.”
- Each time you reach a goal, however small, reward your success with a non-food activity or item. For example, you may want to buy yourself that book, movie, music, or game that you’ve wanted for a while. Or re-read, re-watch, or re-listen to an old favorite.
- Perhaps you can put a small amount of money away to save up for a larger reward.
- Rewards don’t have to be monetary. You can take some time for yourself like have a bath, do your nails, or enjoy a craft or hobby you love (or try a new one).
- Maybe you’d prefer some time to watch comedy skits or funny animal videos online.
6 – Be Persistent
- Losing weight is hard and most people must keep trying before they find a way that works for them.
- Every day is a new day. If you go off track, get back on track and try again.
- Don’t give up. A study published in September 2020 found that trying to lose weight over and over again (also known as “weight cycling”) can significantly reduce your risk of dying. According to the National Institutes of Health, “repeatedly losing and regaining weight was better than giving up after one or two attempts or, worse still, never trying to lose weight at all.”
7 – Put Food in its Proper Place
- If you seek food for comfort or out of boredom, loneliness, or to feel better; seek other ways to fill your needs.
- Try talking to a trusted friend, a counselor, or a spiritual leader if something is bothering you.
- Ask yourself if you are physically hungry before eating or if you are eating for some other reason.
- Try to find other activities, hobbies, or distractions to replace food when you feel the desire to eat without being hungry. This can be a hard habit to break but for some, it may be what makes the difference in losing the unwanted weight.
Final Thoughts About Eating for Weight Loss
While weight is just one measure of health, it is a big concern for many people. Losing weight is not easy. Your metabolism is influenced by many different factors—some you can’t control (e.g., your genes) and others you can (e.g., what and how you eat).
The fundamentals of weight loss include enjoying healthier, nutritious foods more often and being more physically active, but there are so many approaches that help you make this happen. The way you approach food and eating, the way you set goals and reward yourself, and the way you persevere are all totally customizable so you can try and see what works for you.
For a nutritious approach to metabolism and controlling your weight, consult a registered dietitian who can work with your concerns and dietary restrictions. If you would like to speak with a dietitian to see if nutrition counseling is right for you, click here to schedule a call. A registered dietitian can work with you to ensure your nutritional needs are met. If you need help with dietary modifications for additional concerns such as food allergies/sensitivities or health issues, a registered dietitian can assist with that too.
Do you feel your metabolism is causing weight issues? Need help to lose weight or maintain weight loss? Looking for ways to lose weight beyond “eat less, move more”? Book an appointment with me to see if my program “A Better Weigh to Better Health” can help you.
References
Harvard Health. (2018, May). Burning calories without exercise. https://www.health.harvard.edu/staying-healthy/burning-calories-without-exercise
Harvard Health. (2018, July). Small tricks to help you shed pounds and keep them off. Retrieved from https://www.health.harvard.edu/staying-healthy/small-tricks-to-help-you-shed-pounds-and-keep-them-off
Harvard Health. (2019, March 19). The lowdown on thyroid slowdown. Retrieved from https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-thyroid-slowdown
Harvard Health. (2019, November 20). Building simple habits for healthy weight loss. Retrieved from https://www.health.harvard.edu/staying-healthy/building-simple-habits-for-healthy-weight-loss
Mayo Clinic Healthy Lifestyle. (2019, February 21). Is a slow metabolism the reason I’m overweight? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/slow-metabolism/faq-20058480
Mayo Clinic Healthy Lifestyle. (2019, February 21). Can I boost my metabolism to lose weight? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/metabolism/faq-20058346
Mayo Clinic Healthy Lifestyle. (2020, November 10). Metabolism and weight loss: How you burn calories. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508
NIH Intramural Research Program. (2020, Dec 8). Attempting Weight Loss Linked to Reduced Risk of Death. Retrieved from https://irp.nih.gov/blog/post/2020/12/attempting-weight-loss-linked-to-reduced-risk-of-death
NIH National Center for Complementary and Integrative Healthy. (2017, September). Weight Control. Retrieved from https://www.nccih.nih.gov/health/weight-control
NIH National Heart, Lung, and Blood Institute. (n.d.). Aim for a healthy weight. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/index.htm
NIH National Heart, Lung, and Blood Institute. (n.d.). Guide to Behavior Change. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/behavior.htm
