Once upon a time in the picturesque town of Willowbrook, a group of friends gathered in the warm and welcoming embrace of the local café. The chatter and laughter filled the air as they shared stories of their daily endeavors. Among them were Emily, a dedicated yoga instructor; Noah, a passionate chef; and Sophia, a hardworking doctor. They were a close group, bound together by their common pursuit of a healthy lifestyle.
On that fateful day, the topic of weight control and its importance came up in their lively conversation. As they sipped their herbal teas, the trio began to discuss their personal experiences and insights on this critical subject.
Noah, with a twinkle in his eye, recounted his journey as a chef. “You know, there was a time when I used to cook without any regard for health. But over time, I’ve learned the significance of creating balanced meals that promote good health while still tantalizing the taste buds. It’s all about balance.”
Emily, her eyes bright with excitement, exclaimed. “I couldn’t agree more, Noah! In my yoga classes, I usually tell my students that maintaining a healthy weight isn’t just about diet. It’s about incorporating physical activity, managing stress, and maintaining a positive mindset. It’s so inspiring to see how these small changes can make a huge difference in their lives!”
Sophia, ever the knowledgeable doctor, nodded her head in agreement. “Absolutely, Emily. You know, I see patients every day who struggle with their weight. And time after time, I am able to see the power of making small changes to someone’s lifestyle. The key is understanding the basics of weight control and applying them consistently.”
Continue reading below…
Maintaining a healthy weight is essential for overall health and well-being. Losing weight can be challenging, but with the right approach and mindset, it is achievable.
We will begin by discussing the basics of weight loss, including how it works and why it is important. From there, we will delve into some common misconceptions about losing weight and provide practical advice for setting achievable goals.
Next up, we’ll take a look at healthy ways to gain weight for those who are underweight or looking to build muscle mass. We’ll cover proper nutrition and exercise routines that can help you reach your desired body composition safely.
Finally, we’ll end with advice for long-term health maintenance and optimization. By following these guidelines consistently over time, you can achieve lasting results in your quest for optimal health.
Regardless of your current level of health and fitness, this article offers something beneficial for everyone. So let’s dive in!
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Understanding Energy Balance
Energy equilibrium is the correlation between calories taken in and those used up by physical exertion. It’s a key factor in maintaining a healthy weight, as consuming more calories than we burn leads to weight gain, while burning more than we consume results in weight loss.
What Are Calories?
Calories are units of energy found in food and drinks that our bodies use for fuel. The energy level of these aliments is determined by their macronutrient makeup; proteins and carbs hold 4 calories/gram, while fat has 9 calories per gram. To ensure a healthy weight, it is essential to monitor the calories consumed daily and balance them with those expended through physical activity. When not enough energy is acquired from nutrition, our bodies resort to utilizing the fat that has been stored as a substitute.
How Does Energy Balance Affect Weight?
The importance of energy balance for controlling bodyweight cannot be overstated; if your calorie intake exceeds your expenditure over time, you will gain weight due to the excess being stored as fat tissue – even if the extra comes from ‘healthy’ sources like fruits or vegetables. Similarly, if your expenditure consistently surpasses your calorie intake then you will lose weight as your body draws upon its stores of fat for energy instead. Knowing the fundamentals of energy balance is essential for making wise choices concerning diet and exercise when aiming to reach our desired body shape objectives.
Realizing energy equilibrium is an essential part of keeping up a solid weight, and setting calorie objectives can help you accomplish your ideal outcomes. Grasping the caloric requirements for good health is an important initial step in developing healthier eating habits.
The Energy Balance
The calories you do not use are stored as body fat. This is true whether these calories came from fats, carbohydrates, proteins, or alcohol.
Lose more calories by increasing physical activity. Manage your weight by balancing what you eat and drink with how active you are. Maintain by balancing. Tip the scale to lose or gain!
|Starting Weight||Daily Calorie Goal|
|Under 200 pounds||1,200 – 1,500 calories/day|
|200 – 225 pounds||1,500 – 1,800 calories/day|
|226 – 250 pounds||1,800 – 2,000 calories/day|
|251 – 300 pounds||2,000 – 2,500 calories/day|
|301 – 350 pounds||2,500 – 3,000 calories/day|
|Over 350 pounds||See a Dietitian!|
How do you lose weight?
- Set your daily calorie goal using the table above.
- Find your current weight in the left column. Your daily calorie goal for that weight range is listed in the right column. These calorie goals are designed to help you lose about 1⁄2 to 2 pounds per week.
- Expect better results if you use the lower number from the daily calorie goal in the table.
- Use a book or online calorie counter to accurately track your calories.
- When you make it to the next weight range (for instance, you start at 280 pounds and you now weigh 245 pounds), you will need to reduce your daily calorie goal to that lower level.
- If you weigh over 350 pounds or have diet concerns, talk with the dietitian to help set your daily calorie goal.
- Review your Daily Food and Physical Activity Diary. Celebrate successful days. On days when goals were not met, think about what got in the way and consider solutions.
- Remember, you need to have clear, daily calorie and physical activity goals to lose weight.
Setting Calorie Goals
Setting calorie goals is a key factor in successful weight loss. Knowing how many calories you need to consume and how much you should reduce your caloric intake can help you achieve sustainable results.
To determine the number of calories you need, it’s important to consider your age, gender, activity level, height, and current weight. Generally speaking, women need fewer calories than men due to their smaller size and lower muscle mass. It’s also important to remember that as we get older our metabolism slows down and we require fewer calories for maintenance. Once the desired amount of calories for maintenance or weight change has been decided, creating achievable objectives based on personal desires and requirements is key.
Targeting caloric intake is a crucial element of managing weight, and with the correct approaches success can be accomplished. Increasing physical activity levels is another key component of a successful weight control plan – let’s explore how to get started.
Increasing Physical Activity Levels
Achieving long-term weight loss goals requires following the 2018 Physical Activity Guidelines for Americans, which recommends at least 150 minutes of moderate-intensity aerobic exercise and twice weekly muscle-strengthening activities. By engaging in this exercise routine, one can not only reduce their body fat percentage but also increase muscle mass for improved health outcomes over time.
Physical activity can assist in burning calories, augmenting muscle mass, decreasing tension levels, bettering sleep quality and elevating overall health. The benefits of regular exercise are numerous; improved cardiovascular health, increased metabolism and energy levels, reduced stress and anxiety, better sleep quality, enhanced moods and self-confidence as well as a decreased risk of developing chronic diseases such as type 2 diabetes or heart disease. Additionally regular physical activity has been shown to have a positive effect on cognitive performance including memory recall and focus.
For those looking to shed pounds, the objective should be to create a durable active lifestyle. Small yet significant changes made over time can have a lasting impact on one’s health and well-being. It is important to remember that any increase in physical activity level is beneficial; even small amounts of exercise such as walking or gardening can help contribute towards reaching one’s goals.
Set objectives that are achievable and tailored to your current fitness level and capabilities in order to kickstart an increase in physical activity. Start off slowly by incorporating activities into your daily routine such as taking the stairs instead of the elevator or parking further away from stores when running errands. As you become more comfortable with these activities add in more vigorous exercises like jogging or swimming which will help you burn more calories faster than low intensity activities like walking or yoga stretching alone would do . Additionally joining a gym class or hiring a personal trainer can provide extra motivation if needed while helping guide you through proper form for different exercises so that you don’t risk injury due to incorrect technique.
In addition to the amount of exercise we do, it is also important to consider how frequently we are engaging in physical activity throughout our day. Studies have shown that breaking up longer periods of sitting with short bursts of movement every 30 minutes has been linked to reduced risk factors associated with obesity, diabetes, heart disease, cancer, depression and anxiety, among other conditions. Therefore simply making small changes such as standing up during commercial breaks when watching TV or taking frequent stretch breaks at work can make all the difference in helping us reach our desired fitness goals without having drastic effects on our lifestyles.
Engaging in physical activity can bring numerous advantages and help maintain good health over time. Moving forward, let’s explore how functional & integrative medicine approaches address underlying causes rather than just symptoms to create personalized treatment plans tailored to individual needs.
Functional & Integrative Medicine Approach
Functional Medicine is an integrative approach to healthcare that focuses on understanding the root cause of chronic health issues. Functional Medicine practitioners take into account a person’s genetic makeup, lifestyle choices, environment and diet to devise individualized treatment plans that may help bring equilibrium and better overall health. When it comes to weight control, Functional Medicine practitioners use this same approach by identifying underlying factors contributing to excess body fat such as hormonal imbalances or inflammation leading towards chronic diseases.
Hormones and Gut Health
The role hormones and gut health play in weight control are key components to understanding how to maintain a healthy weight. Hormones like insulin, cortisol, leptin, ghrelin, estrogen and testosterone can all influence metabolism to affect body composition. Additionally, gut bacteria also plays a role in regulating energy balance by influencing appetite hormones or absorption of nutrients from food. Eating a balanced diet with adequate fiber can help support optimal hormone levels while promoting good gut health.
The Holistic Approach
Understanding Functional Medicine involves looking at the body holistically and considering how different systems interact with each other rather than treating each symptom separately. By taking a comprehensive view of the patient’s overall health history and current lifestyle habits, practitioners are able to develop tailored treatment plans based on their unique needs. This includes nutrition counseling, stress management techniques, physical activity recommendations, dietary supplements if needed as well as any necessary medications or therapies for specific conditions like diabetes or high blood pressure.
Identify the Root Cause of Excess Body Fat
Identifying the underlying factors contributing to excess body fat necessitates a thorough review of medical records as well as an in-depth discussion about prior attempts at dieting and present dietary habits, allowing practitioners to identify potential triggers for weight gain or difficulty losing weight. It is conceivable that a long-term pattern of inadequate nutrition may have caused insufficiencies in nutrients, leading to hormonal instability which could explain why some individuals are unable to reach their desired weight objectives despite serious diets and physical activity.
Sleep Affects Weight
Research suggests that inadequate sleep can lead to increased hunger hormones, such as ghrelin, resulting in difficulty sustaining a diet and influencing appetite regulation. Having an adequate amount of restorative slumber each evening assists in rebooting the brain and body, allowing one to remain concentrated during the day without becoming exhausted, thus preventing overindulgence at meal times.
By focusing on the root cause of weight gain, Functional & Integrative Medicine helps patients develop sustainable lifestyle changes that will enable you to maintain a healthy weight over time.
Functional and integrative treatments may offer a more comprehensive approach to managing long-term illnesses, by taking into consideration the particular requirements of each person. Conversely, for severe obesity cases, medical intervention may be indispensable in order to accomplish optimal health outcomes.
Medical Intervention For Severe Obesity
In cases of serious obesity, medical treatment may be necessary to accomplish lasting weight reduction. This type of intervention typically includes bariatric surgery or medications prescribed by a doctor. Before deciding on any medical intervention, however, it’s important to consider the potential risks and benefits associated with each option.
Bariatric surgery is an effective way for people with severe obesity to lose weight quickly and safely. A surgeon may perform a procedure to reduce the size of your stomach or bypass parts of your digestive tract, allowing you to feel fuller after consuming less food. Common bariatric surgeries include GSR, RYGB, and BPD. While these procedures can be successful in helping patients reach their desired body weight goals, they also come with potential risks such as infection, blood clots, and nutritional deficiencies.
Weight Loss Medications
A doctor may suggest medications if lifestyle modifications are not enough to control weight gain or other health issues like diabetes and heart disease. These drugs may help reduce appetite or hinder fat uptake from meals; however, they can also cause adverse effects such as queasiness, loose bowels, irregularity and migraines that should be carefully weighed before commencing any drug treatment. Additionally certain medications can interact negatively with other drugs you may already be taking so it’s important that all information about current medications is shared when discussing this option with your physician .
When dealing with severe cases of obesity, both bariatric surgery and prescription medications can provide safe options for achieving long term weight loss. Before making a decision on bariatric surgery or prescription medications for severe obesity, it is prudent to seek advice from a healthcare professional who can provide personalized guidance based on individual factors.
Medical treatment for serious obesity is a final measure and should only be contemplated after all other attempts to shed pounds have been unsuccessful. By making small, sustainable lifestyle changes over time, individuals can effectively manage their weight without the need for medical interventions.
Sustainable Lifestyle Changes
Making sustainable lifestyle changes that lead to successful long-term weight management is a process that requires effort and commitment, but it can be empowering. Small yet significant changes over time are the key to achieving lasting results.
The Mayo Clinic Diet is a program that encourages individuals to make healthy lifestyle choices in order to reach their desired weight objectives, emphasizing the consumption of nutrient-dense foods and limiting processed items while engaging in physical activity. This diet focuses on eating more nutrient-dense foods while limiting processed and high calorie items. The program further encourages a boost in physical activity by suggesting regular exercise, like walking or running for 30 minutes each day. It likewise advises abstaining from added sugars and saturated fats which, if taken in abundance, can bring about weight gain. Finally, the diet stresses the importance of having realistic expectations when setting goals for yourself and making sure they are achievable in order for you to stay motivated throughout your journey towards better health.
Adopting these strategies into your daily regimen can help you reach the desired physique without feeling limited or deprived. To reach your ideal body composition without feeling restricted or deprived, it is essential to eat nutritious meals with plenty of fruits and vegetables, exercise regularly, monitor caloric intake, reduce sugar consumption, and set realistic goals. Making small adjustments over time will eventually add up resulting in healthier habits that become second nature rather than something you have to think about every day – allowing you to take control of your own health.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
If you’re like most people, you might think that dietary supplements are a quick and easy way to lose weight. But the truth is, there’s no magic pill when it comes to weight loss. Supplements can help you lose weight by providing your body with the nutrients it needs to function properly, but they won’t work unless you make lifestyle changes as well.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Body Composition/Weight Loss Protocol may provide the extra boost you need.
These are my favorite Weight Loss Supplements to use! This Body Composition/Weight Management Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight, naturally.
For best results make sure you use my weight loss supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Still Can’t Lose Weight?
Losing weight is hard work. You’ve changed your diet, started working out, but you still can’t seem to lose the last few pounds. Have you ever thought that something else could be going on? It’s time to dig deeper and look at the root cause. It could be that your hormones are out of balance or that you have micronutrient deficiencies. Let’s take a look at why these factors may be playing a role in your weight loss journey and how to fix them.
Micronutrients Activate Genes That Regulate Hormones
Our bodies need micronutrients to look and feel their best. Micronutrients—vitamins, minerals, and other trace elements—activate genes that regulate hormones and help our bodies function properly. If those vitamins and minerals are lacking in your body, it can cause hormone imbalances which can affect a wide range of body functions including mood, metabolism, appetite, and stress levels. Hormonal imbalances can also lead to cravings for unhealthy foods or eating when you’re not actually hungry.
Blood Sugar Imbalance & Food Sensitivities
What we eat impacts our blood sugar levels; if our blood sugar isn’t balanced we may feel tired or weak throughout the day or experience food cravings later in the evening. We might also have food sensitivities—ingredients we eat all the time may suddenly become problematic for us without us even knowing it. Food sensitivities contribute to inflammation which robs our body of energy and vitality necessary to stay healthy and active.
The Vibrant Weight Loss Package
If you suspect there is more going on than just diet and exercise changes impacting your weight loss journey then The Vibrant Weight Loss Package might be right for you! This package provides insight into micronutrient deficiencies as well as hormone imbalances that could be contributing factors to why you aren’t losing weight despite making lifestyle changes. The package includes tests such as a comprehensive metabolic profile plus vitamin D level test, complete thyroid panel with TSH reflex testing, nutritional hormone panel with estrogen metabolites testing, an adrenal stress index test plus a cortisol saliva test monitor kit (for home use). With this package you will get the insight needed to start losing weight for good!
In A Nutshell…
Unbalanced hormones, micronutrient deficiencies, blood sugar imbalance and food sensitivities are all factors that could be impacting your weight loss journey if diet and exercise alone aren’t working for you. If this sounds familiar then it may be time to dig deeper into potential underlying causes by getting tested with The Vibrant Weight Loss Package! This comprehensive package will provide answers so you know exactly what needs to change in order to start seeing results from your diet & lifestyle changes once again!
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight.
The Basics of Weight Control FAQs
Maintaining a caloric equilibrium between what’s ingested in sustenance and drink, and the amount of energy burned off through physical exertion is an intricate procedure. To achieve this balance, individuals must focus on both diet modification (reducing calorie intake) as well as increasing their level of physical activity. Other lifestyle modifications such as reducing stress levels, getting adequate sleep, avoiding smoking/alcohol use may also help in weight management efforts. Combining the right components can enable one to sustain a healthy body weight in the long run.
1. Healthy Diet:
Eating a balanced diet with plenty of fruits, vegetables, lean proteins and whole grains is key to controlling weight. These healthy foods help supply the body with necessary nourishment while helping to manage calorie intake. It’s important to limit processed foods and sugar-laden drinks as these can lead to unhealthy weight gain over time.
Regular physical activity helps burn calories and builds muscle mass which leads to increased metabolism for long-term weight control. Try to get in at least thirty minutes of moderate exercise per day or an hour three times weekly if feasible.
3. Reduce Stress:
Stress has been linked to unhealthy eating habits that often lead to excess weight gain or difficulty losing unwanted pounds. This can be due to hormonal imbalances caused by elevated cortisol levels from chronic stressors like work deadlines, family issues etc.
Reducing stress through relaxation techniques such as yoga, meditation or deep breathing exercises can help reduce cravings for unhealthy food choices associated with emotional eating behaviors.
Food For Thought
By understanding the basics of weight control, setting realistic goals, changing eating habits and engaging in regular exercise, you can take back control of your health. Integrative Medicine offers a holistic approach to weight management that focuses on addressing underlying causes such as hormonal imbalances or digestive issues while also providing lifestyle guidance for sustained results. With this combination of knowledge and tools at your disposal you can achieve lasting success with your weight loss journey.
Take control of your health today with Dr. Nicolle MD‘s weight control solutions, utilizing integrative therapies and lifestyle changes to maximize wellness without the use of medications. Start now for a healthier tomorrow!
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Last updated on May 9th, 2023 at 09:08 pm
Are you super busy but need to take control of your health? Are you tired of being tired? Subscribe to my “Minimize Medications, Maximize Health Blog” and I’ll give you 7 Tips to Get Healthy in No Time absolutely FREE.