When we think about weight loss, we think about calories. Here are some important numbers to be aware of:

1 pound is equivalent to 3500 calories.

If there is a deficit of calories, energy is taken from fat stores.

Exercise and daily activities can increase this deficit and allow for weight loss (if it is significant). 

Smaller portions and choosing lower calorie foods can also increases this deficit.

If there is a deficit, energy is taken from fat stores   Exercise and daily activities increase deficit   Smaller portions, choosing lower calorie foods increases deficit

Calories In vs Calories Out

But not everyone has weight loss with decreased calories and increased physical activity. We need to remember the environmental, societal and genetic factors on weight. There needs to be a balance of change considering physiology and lifestyle factors along with environmental factors.

Balance of: Weight promoting medication Nutrition Metabolic rate Physical activity Stress & lifestyle Life cycle

 

Partner with a Registered Dietitian

Consider including a registered dietitian on your team to help patients with their weight loss goals. Studies show that working with a registered dietitian increases weight loss and supports weight maintenance over time. A registered dietitian will provide individual nutrition therapy for patients and help to set realistic goals.

Studies show that working with a registered dietitian increases weight loss and supports weight maintenance over time Individualize Medical Nutrition Therapy Set realistic goals Personalize for preferences and cultural influences regarding diet

 

Individualized Meal Planning for Weight Loss

Fuel up the right way with a balance of quality carbohydrates, plenty of protein and healthy fats. Keep in mind where calories come from in the diet:

Carbohydrates (4 cal/g)   Proteins (4 cal/g)   Fats (9 cal/g)

Healthy Choices Make a Difference

Fiber is found in plant-based foods like fruits and vegetables and whole grains. Fiber is an important part of managing weight and blood sugars as it increases feelings of satiety and does not raise blood sugars. A diet high in fiber also promotes a healthy gut microbiome that is important for weight management as well. High fiber carbohydrates have more than 5 grams or more per serving.  The goal for men is 28-35 grams a day and for women is 25-28 grams a day. Most Americans get less than 15 grams a day.

 

Protein and fats also increase feeling of fullness and reduces cravings for sugary carbohydrates. Protein and fat have less impact on blood sugars for people with diabetes and needs to be included as part of healthy meal planning.

Carbohydrates High in fiber Little “added sugar" Natural, whole foods   Protein Lean Meats Egg, dairy, meat substitutes   Fat Heart healthy fats Helps with satiety