WEIGHT MANAGEMENT
Weight management is complex interaction between food consumption, macronutrients, metabolic rates, and exercise. Some might suggest that it is merely calories in versus calories out. If only it were that simple.
Calorie is a nutritional word that means energy. Caloric energy is made up of three components, or macronutrients — proteins, fats, and carbohydrates. One (1) gram of protein or carbohydrates generate four (4) calories, each, while one gram (1) of fat generates nine (9) calories. Each of these macronutrients have a place in a diet, but they must be properly balanced, based on the goals of a tailored weight management plan. The generally accepted ratio for weight loss is:
Carbohydrates
Protein
Fats
50%
35%
15%
YES! ALL THOSE CARBS!
BUT ALL THOSE CARBS?!?
Carbohydrates are our most pure energy sources. It is important that we do not overload with simple carbs. Rather, find foods that have high fiber content; fiber is a carbohydrate. If you really want to get into the weeds on carbohydrates, read more about Glycemic Load and the Glycemic Index. Those are invaluable resources for selecting good carbs to include in your diet.
Once you have picked your food and eaten it, the next step in the weight management process is metabolism. Metabolism is the complex process where the body breaks down the food it consumes and converts it into useable energy. Our bodies need caloric energy to function. We have 79 different organs that need fuel to operate, including our brain, heart, and lungs. That is why crash diets make us feel so miserable. Huge caloric deficits force our bodies to ration its energy stores. Basically, the body is preparing for the apocalypse, storing everything away so that it can survive as long as possible. Calories that previously were used to operate some of our secondary functions (mood regulation or primary immune functions) are reappropriated to cover vital bodily functions (breathing and maintaining cardiovascular function). That is why it is imperative for all weight management plans to include healthy caloric deficits, tailored to your caloric needs and expenditures.
​
When attempting to manage weight, there are two measures of metabolism that you can use to tailor your caloric needs — basal metabolic rate and resting metabolic rate. Your basal metabolic rate is the minimum number of calories that it takes to keep your body functioning at its current size. Your resting metabolic rate measures that same minimum need, but it factors your activity level into its calculation. Metabolic calculators are available online to give you an estimate of your minimum caloric needs at your current size and age. They are not individualized, but they provide decent starting points that can be tweaked throughout your weight management program.
​
The general rule of thumb is that 3,500 calories equal to one pound. By cutting 500 calories per day, through diet and exercise, you should lose one pound per week. However, if you try to lose too fast, and you cut too many calories, your body will go into survival mode. That will prevent weight loss, and you will feel miserable. That is why consistency is key. You need a plan that you can maintain, and we will work with you to develop and implement this plan.
Exercise is imperative, not only for weight management, but for a healthy life. Two of the biggest benefactors of exercise are the central nervous system and the cardiovascular system. While exercise is immensely important, you cannot exercise your way to skinny. A 40-year old woman, weighing 165 pounds and standing at 5-feet, 2-inches would burn approximately 320 calories by running a 5k at a steady 5 mph. A 12-ounce iced caramel latte delivers a cool 340 calories. Would you make that trade? Would you run an entire 5k to cover your favorite breakfast drink?
While weight management starts and ends in the kitchen and the dinner table, it is important to recognize the importance of anaerobic exercise, colloquially known as lifting weights. Resistance training builds muscle. Muscle consumes more calories than fat. Therefore, if you are following a healthy caloric deficit, you will lose weight quicker with more muscle mass.
When it comes to weight management, every aspect of the process is important. That is why we offer services that will help you implement the necessary lifestyle changes to meet your weight management goals. If you struggle with your appetite, we offer medication that will help suppress
your appetite, thus allowing you to follow a health diet tailored to your nutritional needs. If you struggle with meal planning and preparation, we have included meal ideas that you can use as you embark on your weight management journey. Lastly, if you need that extra spark to jumpstart your metabolism, we offer Lipo-B Plus Injections that are full of vitamins and lypotropics.
​
