Last month, I hinted at the “secret” to losing weight, and this month we’ll go into more detail. As you may remember, when we talk about weight loss, we are really striving for fat loss. It is the stored fat that causes your body to release certain, hormones, peptides, and inflammatory proteins that lead to many of the diseases we associate with obesity. So, to lose fat and keep it off, you need to do several things.
REDUCE YOUR CALORIC INTAKE|
If you expend more calories in energy than you eat, you will tend to lose weight. To determine a calorie level at which you can start losing weight, you need to know your basal metabolic rate (BMR). This is the number of calories you burn on a typical day before you factor in activity and exercise. Therefore, if you consume a number of calories at or below your BMR, you will typically lose weight. To determine your BMR you can have it measured exactly by an indirect calorimeter, or a body composition analyzer. Otherwise, you can roughly estimate it by taking your weight in pounds, and multiplying it by 10 (180 lbs x 10 ->BMR = 1800 calories). This is a rough estimate and works pretty well for most people. So, once you have your estimated BMR, try to eat 300-
500 calories per day less than that number.
EAT SMART|
It is crucial to recognize that fat storage, and fat loss is controlled in our bodies by the hormone insulin. Insulin rises when we eat carbohydrates (sugar, high-fructose corn syrup, grains, potatoes, corn, etc.). In addition, to managing your caloric intake, it is
vital to manage your intake of carbohydrates; to lower your insulin levels and promote fat loss. Every person’s tolerance for carbohydrates as it relates to weight control is different; and an individual’s tolerance for carbohydrates can vary with aging. So, a
person who could eat all the french fries they wanted when they were younger may now put on fat with even a small serving of fries. Simply put, many people’s insulin response to carbs increases with age, so their tendency to store fat increases as they get older. This simple diet allows one to reduce caloric intake, and decrease carbohydrate intake—thus promoting fat loss:
EAT 4 – 6 TIMES A DAY|
Consume each time combining 1 serving of protein (4-5 oz. of meat, fish, poultry, eggs, cheese, tofu) with 1 cup of vegetables (spinach, kale, broccoli, cauliflower, and salad greens are best but others are acceptable). Two tablespoons of salad dressing is OK with a salad serving.
DRINK LOTS OF WATER|
Non-calorie beverages are OK, but water is the best. In fact, to lose weight faster, try drinking 16 oz water before each meal!
LIMIT BEVERAGES|
Limit beverages and caffeine to two a day where the only additives are non-calorie sweeteners and skim milk. Limit alcohol to no more than 1 beverage a day if at all. That’s it, clear and simple. No 300 page diet book. Recognize that eating this way requires some planning and tupperware, but it can be highly effective, without making you hungry. Notice what I do not want you to eat: bread, pasta, potatoes, rice, corn, sugar, or HFCS. Can whole grains and fruit be included? Possibly, but try to avoid them while you are trying to lose weight. I recommend adding those food groups back when you are trying to maintain weight. While diet is crucial for fat loss, there are other factors such as exercise, managing eating behaviors, and medications that can help with your weight loss efforts, which we will discuss in future articles.
Dr. Martin Passen i s the founder and medical director of The Center for Medical Weight Loss in Owings Mills 410-356-THIN (8446) www.weightlossinbaltimore.com
