Expert Tips: How to Facilitate Sustainable Weight Loss for a Healthier You
By: Michelle Carter, MEd, RDN, LD | mcarter@centerforlifetimehealth.com
Are you struggling to lose weight and maintain a healthy lifestyle? With so much conflicting information, it can be challenging to know what to do. But don't worry, as a registered dietitian; I can offer some expert tips to help you facilitate sustainable weight loss for a healthier you.
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Caloric Intake:
First and foremost, creating a daily caloric deficit is crucial for weight loss. This means burning more calories through metabolism and exercise than you consume from food and beverages. I recommend following the Volumetrics Eating Plan by Barbara Rolls, Ph.D., and the Mediterranean Diet to achieve this. These diets promote a healthy long-term lifestyle consisting of around 45-55% carbohydrate, 25-35% fat, and 20% protein. The Academy of Nutrition and Dietetics recommends no more than a 1-to-2-pound weight loss per week to ensure you are losing fat instead of muscle. You should subtract 500 calories daily from your diet and exercise to achieve this. To ensure you are getting the proper nutrients and the correct portion sizes, it's best to see a registered dietitian who can help you calculate an individualized meal plan tailored to your needs.
Fad Diets:
While fad diets can lead to quick weight loss, they are often highly restrictive in calories and unrealistic for a lifetime. For example, high-protein, low-carbohydrate diets can lead to lost water weight and an increased risk of high cholesterol. Instead, focus on making gradual changes to your eating habits. High-protein animal foods are often high in saturated fat, which can raise blood cholesterol, especially LDL cholesterol, the “bad” cholesterol. Fad diets are so restrictive that they can lead to disordered behavior, such as binge eating.
Food Journals and Behavior Contracts:
Studies show that keeping a daily record of what you eat helps reduce caloric intake. Many of my clients find it especially helpful in the first few weeks of following a weight loss program. Food journals can help you observe behaviors that trigger specific food desires. A second tool is a weekly behavior contract. After following your food records, making weekly specific goals can help you gradually move to healthier eating instead of changing all at once.
Portion/Serving Size:
The super-sized portions of many restaurants today contribute to our escalating obesity. Measuring and weighing portions is essential when starting a weight loss program. When measuring the recommended 3 ounces of lean protein per meal, it surprises many. It seems much smaller than the typical restaurant portion or portions we have become accustomed to eating. Strive for 50% of your plate to be vegetables; the fiber will fill you up without sacrificing less volume.
Supplements:
We spend billions of dollars on unregulated supplements yearly. Most of these supplements can harm us instead of help us. In most circumstances, you do not need to take any supplements to be healthy besides a daily multivitamin, in some cases vitamin D3. It is best to review your supplement needs with a registered dietitian who can recommend reputable brands tested for purity and absorption.
Body Composition:
To measure your progress, it's essential to have your body composition measurements taken approximately every 3-4 months. Scale weight is inadequate for measuring body fat loss due to shifts in water retention. The ideal weight loss is to lose fat while sparing muscle mass, which can be measured by the Dexa Scan, Bodpod, and Hydrostatic tests.
Seek Support The Fun Way!
Joining a group of others with similar goals can be motivating and fun. Support from others can help us stick to daily exercise routines while swapping new recipe ideas. Check your local YMCA or ask your health providers about different ways you can find support.
In The Meantime, Be Happy:
Finally, be happy and think healthy instead of stressing about weight loss. Studies have shown that when individuals have less stress in their lives, they are better able to control their weight. Stress can stimulate a hormone called cortisol, which can cause increased appetite and abdominal fat storage. So, be kind to yourself and focus on making healthy choices for a happier, healthier you.
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In conclusion, weight loss can be challenging, but with the right mindset, support, and expert tips, you can achieve your goals and maintain a healthy lifestyle. Remember to create a daily caloric deficit, avoid fad diets, keep a food journal, and seek support. Additionally, it's essential to measure portion sizes, review your supplement needs with a registered dietitian, and be happy and stress-free. Here's to a healthier you!
For additional information and tailored nutritional services, book directly with Michelle by email or by phone:
mcarter@centerforlifetimehealth.com | 208.995.1723
