MetabolizePMD: Weight Loss — 3 Things You Should Know
Weight loss. It's a popular topic. And a good goal to have. Losing weight is one of the best things you can do to improve your health. In this video, Greenville health coach Caiti Nascarella discusses weight loss and offers three things you should know before you get started on any weight loss plan.
1) Set realistic expectations for weight loss.
There are 3,500 calories in one pound. Therefore, to lose one pound each week, you must remove 500 calories from your day, 7 days a week. We often recommend doing this by sticking to a moderate reduction in calories and by expending some calories via exercise. The bulk of the work comes from your nutrition style.
What's a healthy goal to set in the beginning? A half-pound to a pound per week is a healthy, realistic goal.
2) It’s more than just calories in, calories out.
The math doesn’t lie. Calories and macronutrients do matter. However, most people wanting to lose weight aren’t doing so just to change their physical appearance, but to improve their health as well.
If physical appearance is all you want to change, then focusing on the numbers may be fine for you, but if that isn’t the only motivation behind weight loss, I encourage you to think about food choices as well.
If you want to improve your health, nutrient density is so important. This means less processed foods (the stuff that has easy to track numbers) and more whole foods. I encourage the majority of people to obtain a wide array of vitamins and minerals by obtaining a variety of produce, fats, and proteins.
3) You can’t out exercise your nutrition.
Using exercise as a means to justify eating habits will eventually slow or stop progress over time and may cause negative associations with food. Food then becomes either a reward or punishment, which can put you in a difficult position mentally.
Unless you are exercising like an athlete, with high-intensity training for hours, your food “budget” will not change significantly based on your activity.
We often overestimate the amount of calories we burn during exercise. It’s also important to understand that the cardio equipment at the gym is typically not giving you an accurate measurement when it tells you how many calories you’ve burned.
For reference, if a 200-pound man goes for an hour-long walk at 3 miles-per-hour with a relatively flat incline, he’ll only burn 300 calories in that hour. Smaller individuals will burn significantly less. Adding terrain and increasing speed will increase calories burned, but not tremendously.
MetabolizePMD is a new wellness program under development at PartnerMD. By focusing on weight management and the science behind it, MetabolizePMD will help participants pursue and achieve metabolic wellness through the latest in healthy eating. Check out more MetabolizePMD content here. More information coming soon!