We have all felt the change of tide: where we once celebrated body positivity, we are now revering thinness. It’s everywhere and in everything. Fad diets and unsafe advice are taking over social media platforms like TikTok. If you’ve been thinking about shedding a few pounds lately, you’re not the only one. However, as you enter this journey, it’s important to consider the needs of your body and its limitations.
When discussing weight loss, the first instinct is to say “Eat less, move more,” but the process of losing weight is slightly more complex than calories in, calories out. In this article, we’re giving you information that goes beyond that! This article will cover:
- The importance of protein, fiber, and carbohydrates
- Exercise for efficient weight loss and longevity
- The best and safest practices for efficient and fast weight loss
These are not medical advice: please always consult your healthcare provider!
Eat Less, Move More: The Truth
“Eat less and move more” seems to be the most common advice on how to lose weight. While it is reasonable advice, eating too little can have devastating effects on your health. Under-eating or eating in a deficit greater than 1,000 calories from your daily recommended intake (down to a minimum of 1,200 calories per day) can cause severe long-term problems.
Eating fewer calories than necessary for your body can:
- Slow down your metabolism and stop you from losing weight
- Make you gain more weight as a result of a slower metabolism
- Disrupt your digestion and increase your risk of gastroparesis
- Put you at risk of developing an eating disorder
- Cause organ failure or even death
Under-eating might seem like a great choice at first, but do not let it become a way of life. Whatever changes you make during your weight loss journey must be sustainable. A super low-calorie diet isn’t. If you want an accurate number of calories to consume to see results, calculate it!
Keep reading to find tips on how to eat for weight loss.
Tips on Nutrition
Are Carbohydrates the Enemy of Weight Loss?
No, they aren’t! When you begin your wellness journey, you might be tempted to stop eating certain things: processed food, fat-heavy foods, etc. While most of these changes are good, some people will advise you to cut out or greatly reduce carbohydrates from your diet.
This is harmful advice, as carbohydrates play an important part in your health! Our brain uses carbohydrates as fuel, and so do our muscles! Eating too few carbs can starve your muscles and your brain.
For reference, the body needs 130 grams of carbohydrates every day to meet energy needs. You should aim for 45% to 65% of your daily calories to come from carbohydrates.
Please be aware that for diets such as keto, while effective at reversing insulin resistance, the overall length of treatment should not exceed six months.
Types of Carbohydrates for Weight Loss
If you are worried about your carb consumption or if you are insulin resistant, it might be beneficial to change the types of carbs you consume.
Carbs are separated into three categories:
- Simple carbs (sugars): Simple carbs include fructose, glucose, and lactose. You can find them in processed grains (white bread, white flour), honey, sugars, and dairy products. They are easily broken down by the body and provide a big surge of energy. As a result, they can cause insulin spikes in people with diabetes, prediabetes, and PCOS.
- Complex carbs: Complex carbs are multiple units of sugar bonded tightly together. They can be found in legumes, starchy vegetables, and grains. Complex carbs are not easily broken down by the digestive system. Instead, they are digested over the course of hours, providing steady energy throughout the day.
- Fiber: Fiber is also a type of carb! It is a complex carb found in fruits, vegetables, and legumes. However, since it is not broken down by the body, it does not influence blood sugar the way complex and simple carbs might.
If you are concerned about your blood sugar or your carbohydrate consumption, opt for complex carbs and fiber over simple carbs! These are less likely to spike your blood sugar and cause adverse effects like insulin resistance.
For Weight Loss, Don’t Remove—Add Instead
Instead of telling yourself to remove certain things from your plate, try reducing the portion and adding something healthier to the side. For example, instead of removing the slice of pizza you were looking forward to, add some fiber on the side! This will increase your satiety so you can eat less while still enjoying the things you love.
If you struggle with portion control, follow the Rule of Fourths: 2/4 of your plate should be fiber, 1/4 protein, and 1/4 carbohydrates. You can find an example of this on the Canadian Food Guide Snapshot.
The Truth About Protein
Yes, protein is indeed very important, especially when you are prioritizing weight loss. Eating lots of protein can help you stay fuller for longer periods, which can support your weight loss goals. Additionally, it can help you preserve your muscles!
Muscles are calorically expensive—they require lots of carbs and protein to maintain. If you are cutting calories, you could inadvertently be losing muscle mass as well.
This can lead to a condition called normal-weight obesity or “skinny fat,” where the body is within normal weight ranges but still considered obese due to higher fat percentages. To avoid thin-fat obesity, make sure to eat enough protein and exercise properly!
What is adequate protein consumption?
- Protein should make up 10% to 35% of your daily calories
- The average adult should aim to eat 0.85 grams of protein per kilogram of body weight
- For older adults, that number jumps to 1 to 1.2 grams of protein per kilogram of body weight
Exercise: But How?
Cardio for Weight Loss and Longevity
Doing cardio such as jogging, swimming, and even walking with an elevated heart rate should be part of everyone’s lifestyle! Cardio is essential for heart health and can also help you maintain a healthy weight.
Adults should aim for 150 to 300 minutes a week of moderate aerobic activity. To assess whether you are doing aerobic activity or simply fat-burning activity, calculate your heart rate zones!
Heart rate zones are the target beats per minute your heart should reach depending on the activity. The zones are:
- Zone 1: Active recovery or warm-up
- Zone 2: Fat burning
- Zone 3: Aerobic
- Zone 4: Anaerobic
- Zone 5: Danger zone
For weight loss, you should aim to stay within zones 2 and 3. Zone 4 is acceptable, but too much can create inflammation in the body. Zone 5 should be avoided, as it utilizes 100% of your heart’s capacity and can only be sustained for a few minutes.
Weightlifting for Weight Loss
Weightlifting is the best route when considering weight loss. Having more muscle increases your overall metabolic rate. By increasing your muscle mass, you increase the number of calories your body burns each day. If you are eating at a calorie deficit but still struggling to lose weight, maybe you lack muscle.
Building muscle has tons of benefits, including:
- Helping you avoid or heal insulin resistance
- Avoiding normal-weight obesity
- Improving longevity
Additionally, muscle mass can predict how you will age, as well as your chances of recovering from deadly diseases like cancer.
To build muscle, prioritize weightlifting, resistance training, and eating adequate amounts of protein.
Wrapping Up
Weight loss is not about starving yourself or following extreme diets. It is about making sustainable, science-backed choices. Prioritizing balanced nutrition, proper exercise, and muscle-building will not only help you lose weight but also improve your overall health and longevity.
Remember, small and consistent changes will always be more effective than drastic, short-term fixes. Instead of focusing on quick results, focus on building a healthier lifestyle that works for you.
Sources
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