Basics of weight loss (Part 1)

          When people look for information related to weight loss, their searches typically involve common topics such as types of diets, exercise, and supplements.  In this article we’ll define some terms you have probably heard and look briefly into the main topic areas. "Part 1" will look at Common diet types and calorie counting. "Part 2" will look at popular types of exercise, weight loss tips, and supplements.  There are a Zillion books, experts, and programs available to you ranging from free to thousands of Dollars. This is intended to answer some of your questions about the basics and help you decide what path is best for you. Weight loss and overall fitness is not a part-time hobby, but rather a lifestyle.  Embrace it !

Common types of diets (NOTE: A list of the top five diet and health-conscious cooking resources is included at the end of this page.)

1.    Keto Diet (Ketogenic Diet): The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. Ketosis occurs when the body burns

fat for fuel instead of carbohydrates, leading to weight loss. In a typical keto diet, carbohydrates are severely restricted, usually to around 20-50 grams per day, while fat intake is increased to provide the majority of daily calories. Moderate protein consumption is also included. Foods commonly consumed on a keto diet include meats, fish, eggs, cheese, nuts, seeds, and non-starchy vegetables, while high-carb foods like grains, sugars, and most fruits are limited or avoided.

2.    Paleo Diet (Paleolithic Diet): The paleo diet is based on the premise of eating foods that were available to our hunter-gatherer ancestors during the Paleolithic era. It typically includes lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding processed foods, grains, dairy products, and legumes. The goal is to mimic the dietary patterns of early humans, which proponents believe may lead to improved health and weight loss by eliminating modern processed foods and potential allergens.

3.    Intermittent Fasting: Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. There are several methods of intermittent fasting, but the most common include the 16/8 method (fasting for 16 hours and eating within an 8-hour window each day), the 5:2 method (eating normally for five days and restricting calorie intake to 500-600 calories on two non-consecutive days), and alternate-day fasting (alternating between fasting days and regular eating days). Intermittent fasting may help with weight loss by reducing calorie intake and improving metabolic health.

4.    Low-Carb Diet: A low-carb diet is characterized by a reduced intake of carbohydrates, typically to less than 20-150 grams per day, depending on the specific plan. By limiting carbohydrates, the body is forced to use fat for fuel instead of glucose, which can lead to weight loss. Foods commonly restricted on a low-carb diet include sugary foods, grains, starchy vegetables, and many processed foods, while foods high in protein and healthy fats are emphasized. Examples of low-carb diets include the Atkins Diet and the South Beach Diet.

5.    Calorie Counting: Calorie counting is a method used to track the number of calories consumed through food and beverages each day. It involves monitoring the calorie content of everything you eat and drink and keeping a tally of your total daily calorie intake. This practice can help individuals gain awareness of their eating habits, manage portion sizes, and make informed choices about their diet. Calorie counting is often used as a tool for weight management, whether the goal is to lose, maintain, or gain weight.

Calorie Intake versus Expenditure:

·       Calorie Intake: This refers to the total number of calories consumed through food and beverages in a given day. It includes the calories from all macronutrients (carbohydrates, proteins, and fats) as well as any additional calories from alcohol or other sources.

·       Calorie Expenditure: This refers to the total number of calories burned by the body through various activities, including basal metabolic rate (the calories burned at rest to maintain basic bodily functions), physical activity, and the thermic effect of food (calories burned during digestion and metabolism of food).

Creating a Calorie Deficit for Weight Loss:

·       Calorie Deficit: A calorie deficit occurs when the number of calories burned exceeds the number of calories consumed. This deficit forces the body to tap into its stored energy reserves (primarily fat) to make up for the shortfall, resulting in weight loss over time.

·       How to Create a Calorie Deficit:

1.    Calculate your Total Daily Energy Expenditure* (TDEE): This is an estimate of the number of calories your body needs to maintain its current weight based on factors such as age, gender, weight, height, and activity level.

2.    Set a Target Caloric Intake: To create a calorie deficit, you'll need to consume fewer calories than your TDEE. A common approach is to aim for a moderate deficit, typically 500-750 calories per day, which can lead to a sustainable rate of weight loss of about 1-2 pounds per week.

3.    Monitor and Adjust Caloric Intake: Keep track of your daily calorie intake using food journals, smartphone apps, or other tracking tools. Be mindful of portion sizes and food choices to stay within your target calorie range. If you're not seeing the desired rate of weight loss, you may need to adjust your calorie intake or increase physical activity to create a larger deficit.

4.    Incorporate Exercise: In addition to reducing calorie intake, increasing physical activity can help create a calorie deficit and accelerate weight loss. Incorporate a mix of cardiovascular exercise, strength training, and other activities to burn more calories and improve overall fitness.

“Okay, Great.  So how do I calculate my Total Daily Energy Expenditure (TDEE)?”  (WARNING: SCIENTIFIC STUFF COMING-UP ! 😊 ) * Calculating your Total Daily Energy Expenditure (TDEE) involves estimating the total number of calories your body needs to maintain its current weight based on various factors such as age, gender, weight, height, and activity level. There are several methods to estimate TDEE, with two of the most common being the Harris-Benedict Equation and the Mifflin-St Jeor Equation. (Don’t worry; there is not a test at the end of this article.)   IF YOU WANT TO CALCULATE YOUR TDEE MANUALLY (or if you’re just into math), here's how to calculate TDEE using each method. (If you want this done for you, just skip to the next paragraph.)

1.    Harris-Benedict Equation:

For men: TDEE=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age in years)

For women: TDEE=447.593+(9.247×weight in kg)+(3.098×height in cm)−(4.330×age in years)

Once you have calculated the TDEE using the appropriate equation above, you then multiply it by an activity factor to account for your level of physical activity:

·       Sedentary (little to no exercise): TDEE x 1.2

·       Lightly active (light exercise/sports 1-3 days/week): TDEE x 1.375

·       Moderately active (moderate exercise/sports 3-5 days/week): TDEE x 1.55

·       Very active (hard exercise/sports 6-7 days a week): TDEE x 1.725

·       Extra active (very hard exercise/sports & physical job or 2x training): TDEE x 1.9

This final calculation will give you an estimate of your total daily calorie needs to maintain your current weight, including your level of physical activity.

2.    Mifflin-St Jeor Equation:

For men: TDEE=(10×weight in kg)+(6.25×height in cm)−(5×age in years)+5

For women: TDEE=(10×weight in kg)+(6.25×height in cm)−(5×age in years)−161

Similar to the Harris-Benedict Equation, once you have calculated the TDEE using the appropriate Mifflin-St Jeor Equation, you multiply it by an activity factor to adjust for your level of physical activity.

IF YOU WOULD LIKE TO HAVE YOUR TDEE CALCULATED FOR YOU, There are several great sites online that provide that service.  In addition, these sites often provide other useful information such as your Body-Mass Index that you and your healthcare provider may find useful.  Three of the best such sites I found are (Click on highlighted link):

TDEE Calculator: Learn Your Total Daily Energy Expenditure

Online TDEE calculator

or

Best TDEE calculator: Calculate Your Total Daily Energy Expenditure

It's important to remember that these equations provide estimates, and individual calorie needs may vary based on factors such as metabolism, body composition, and hormonal fluctuations. Adjustments to your calorie intake may be necessary based on your specific goals and how your body responds over time. Consulting with a healthcare professional or registered dietitian can provide personalized guidance for determining your calorie needs and achieving your health and fitness goals.

It's important to note that while calorie counting can be an effective strategy for weight loss, it's not the only factor to consider. Prioritizing nutrient-dense foods, maintaining a balanced diet, staying hydrated, and getting adequate sleep and stress management are also important for overall health and well-being. Consulting with a healthcare professional or registered dietitian can provide personalized guidance and support for achieving your weight loss goals safely and effectively. These diets have gained popularity for their potential effectiveness in promoting weight loss and improving overall health, but it's important to consult with a healthcare professional before making significant changes to your diet, especially if you have any underlying health conditions.

If you and your healthcare provider feel you would benefit from the use of weight loss supplements, CLICK HERE !

Health-conscious Cooking

For a list of the top five diet and health-conscious cooking resources, CLICK HERE !

Remember, weight loss is a gradual process, and everyone's journey is unique. Be patient with yourself, celebrate your progress along the way, and focus on building sustainable habits for long-term success. 😊