Calories Counting
07 Feb
Beach body, Diet, Fat loss, Nutrition, weight loss

Calories Counting: Looking beyond numbers

In the realm of dieting and weight management, calorie counting has long been used as a go to strategy. The concept seems straightforward: consume fewer calories than you burn, and you’ll shed those unwanted pounds. However, as many of us have come to realize that the reality is far more complex. Is calorie counting truly an effective method for achieving sustainable weight loss, or is it merely a numbers game that overlooks the crucial role of nutrients? In this blog, we delve into the debate surrounding calorie counting, exploring its limitations and advocating for a more holistic approach to nutrition. 

Calorie Counting

The Pitfalls of Calorie Counting:

One of the primary pitfalls of calorie counting is its disregard for nutrient density. Not all calories are created equal; a 100-calorie serving of broccoli provides vastly different nutritional benefits than a 100-calorie serving of soda. Focusing solely on calorie intake can lead to a diet devoid of essential vitamins, minerals, and phytonutrients, ultimately compromising overall health.

Moreover, calorie counting can foster an unhealthy relationship with food, promoting a mindset of restriction and deprivation. Individuals may become fixated on arbitrary calorie targets, ignoring hunger cues and denying themselves the nourishment their bodies truly need. This restrictive approach often leads to feelings of guilt and failure when calorie goals are inevitably exceeded, perpetuating a cycle of yo-yo dieting and disordered eating behaviors.

The Role of Nutrient Rich Foods:

In contrast to calorie counting, which emphasizes quantity over quality, prioritizing nutrient-rich foods offers a more sustainable path to health and wellness. Nutrient density refers to the concentration of vitamins, minerals, and other essential nutrients in a given food relative to its calorie content. Foods that are high in nutrient density provide a wealth of health benefits without excess calories, making them ideal choices for promoting overall well-being.

Nutrient Dense Foods

Fruits and vegetables are prime examples of nutrient-rich foods that should form the foundation of a healthy diet. These plant-based foods are packed with vitamins, minerals, antioxidants, and fiber, all of which play key roles in supporting immune function, preventing chronic disease, and promoting digestive health. Incorporating a variety of colorful fruits and vegetables into meals and snacks can help ensure a diverse array of nutrients and maximize health benefits.

Whole grains, lean proteins, and healthy fats are also essential components of a nutrient-rich diet. Whole grains such as quinoa, brown rice, and oats provide complex carbohydrates for sustained energy, along with fiber to support digestive health. Lean proteins, including poultry, fish, tofu, and legumes, are rich in essential amino acids necessary for muscle repair and growth. Healthy fats found in avocados, nuts, seeds, and olive oil are vital for brain function, hormone production, and the absorption of fat-soluble vitamins.

Beware of Empty Calories

In contrast to nutrient-rich foods, empty calories offer little to no nutritional value and can contribute to weight gain and poor health outcomes. Common sources of empty calories include sugary beverages, refined carbohydrates, processed snacks, and fried foods. These calorie-dense but nutrient-poor foods provide quick energy spikes followed by crashes, leading to fluctuations in blood sugar levels and increased cravings.

Empty Calories

Furthermore, consuming a diet high in empty calories can displace nutrient-rich foods, leaving individuals deficient in essential vitamins and minerals. This nutritional imbalance can contribute to a host of health issues, including obesity, cardiovascular disease, diabetes, and weakened immune function. By prioritizing nutrient-dense choices over empty calories, individuals can optimize their health and well-being while maintaining a healthy weight.

 

For more guidance on successful weight loss, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Weight loss
02 Aug
Beach body, Diet, Fat loss, Successful Weight Loss, weight loss

5 Strategies for Successful Weight Loss

Weight loss

If you’ve dieted before, you’re more than likely familiar with the yo-yo dieting cycle of losing 10 pounds, gaining 15, losing 10 then gaining another 10. It can be a vicious cycle and it’s hard to know how to lose the weight and keep it off.  Weight loss journeys are not easy and no two are alike. However, the methods to successfully lose weight are all very similar. These five strategies for successful weight loss are the most important tips you can implement to get you to your goal. 

Tip 1: Plan Ahead 

If you fail to plan, you’re planning to fail. A very popular saying that is so true. If you leave your food choices up to the moment when you’re very hungry or even emotional, you’re not always going to make the best choices. It is hard to choose the right foods when you’re extremely hungry or tired. You’ll just grab something quick, even if it doesn’t fit into your weight loss plan. 

Instead, plan out your food so you’re making sound decisions while you’re not hungry. If you’re going out to dinner with friends, look at the menu ahead of time so you’re prepared to order something that fits within your plan. Another great tip is to order first! That way, there’s no peer pressure to order the delicious fried entree everyone else is getting. Who knows, by ordering first, you may influence others to make a healthy choice as well. 

Tip 2: Eat Filling Foods

Like I talked about in my blog about aggressive fat loss, the type of food you choose matters. If you are constantly trying to fit in high-sugar, processed foods, you’re going to be left feeling hungry and lethargic. Both of which can cause cravings and binges. To prevent a restrict-binge cycle, work on choosing foods that are going to keep you satisfied for hours. 

Foods for Weight Loss

A nutritionally balanced diet will do just that. Focusing on putting a right amount of  protein source at your main meals along side high-fiber carbs as well as fruits & vegetables will help with satiety. 

Tip 3: Get More Sleep

When you’re tired, willpower is way down. Sleep is the closest thing we have to a “magic weight loss pill”. Sleep is when the body recovers. If your body recovers well, it will easily burn more calories throughout the day and you’ll be able to think more clearly. 

Quality sleep regulates our hunger hormones. The hormone Leptin reduces the feelings of hunger and the hormone Ghrelin increases appetite and fat production. Both hormones are important for the body to have, but they don’t work well when the body doesn’t get its needed sleep. You’ll find yourself extra hungry if you don’t get sleep, making it harder to stay in a calorie deficit to lose weight. Lack of sleep will also make you chronically tired and less active. And we all know activity is important for weight loss. It all starts with a good night’s sleep! 

Tip 4: Increase Your NEAT 

As stated above, activity is crucial for weight loss. We have to burn calories right?! NEAT is non-exercise activity thermogenesis. Fancy words just meaning any activity you do in your daily life that is outside of the gym or a workout. This includes things like walking, hiking, or even heading up the stairs. NEAT is important because a workout is maybe 60 minutes of your day, 2-3 times a week. Calories burned during that workout are such a small portion compared to the calories burned daily from walking or just moving around. 

Weight loss

By increasing your NEAT, you can easily burn more calories throughout the day, which helps keep you in a calorie deficit for your weight loss journey. You can increase NEAT by taking a walk after dinner every day or by getting a treadmill with a desk so you can walk while you work. Things like taking the stairs instead of the elevator, or parking in the very back of the parking lot to walk into the store are small changes that can add up quickly. Other ideas for increasing NEAT are pacing the sidelines at a kid’s game, pacing while talking on the phone, or walking to a co-worker’s desk instead of emailing them. Whatever you choose, increasing NEAT is an easy way (that doesn’t take up extra time) to burn more calories and increase your fat loss. 

Tip 5: Be Flexible With Food 

If you focus on just one tip, make it this one. Flexibility within your diet is crucial for long-term success with weight loss. If all you do is restrict all foods, it won’t last. There has to be a balance of healthy foods and fun foods that you enjoy. There are a few different ways to make sure you’re following the 80/20 rule. 

For 5–6 days out of the week, make sure you’re eating well-rounded, healthy meals for your daily eats. Then, that 7th day can be the fun, intuitive eating day. Go out with friends and have fun but remember the healthy habits you’ve been instilling throughout the week. Choose an appetizer, drink, OR dessert at a restaurant. Having all three plus an entree quickly adds up in calories. But choosing to have one of the three will allow you to enjoy fun food without completely dismissing your weight loss goals. 

Another way to enjoy the 80/20 rule is to have the 20% of fun food be lightened-up versions of your favorite dishes. There are a plethora of low-calorie dessert options that taste great if you search Pinterest. Having a nightly dessert can help you stay on track mentally. And making that nightly dessert a little bit healthier for you keeps you on track physically. 

 

Start with one of these tips, and work on instilling it into your daily habits. Then add a tip every 1-2 weeks, until all 5 are easy and part of your healthy lifestyle. 

 

For more guidance on successful weight loss, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Fat Loss
16 Jun
Beach body, Diet, Fat loss, Fitness, Nutrition, Summer, weight loss

Aggressive Fat Loss: The Power of Quality Food and Daily Movements

Fat Loss

If you’re entering a fat loss phase – also known as a diet or a cut – you may be tempted to take some drastic measures. We tend to slash calories to the bare minimum, avoid whole food groups, or even take supplements or medications to speed up the process. Unfortunately, quick fixes are never the answer. They leave you in a place where you never feel satisfied, get easily irritated at the scale, and quickly give into “cheat days”. 

Just because drastic measures usually backfire, it doesn’t mean you can’t be aggressive with your fat loss phase. In this blog, we’ll discuss two ways you can be aggressive with your fat loss without setting yourself up for failure. By focusing on these two things, you can take care of your overall health and stay consistent on your weight loss journey. 

The Power of Quality Food Choices to Enhance Body Fat Loss

The food we consume plays a vital role in our overall health and body composition. When it comes to aggressive fat loss, the quality of your diet becomes even more important. In a fat-loss phase, you do need to cut calories so that you’re not taking in more than you burn. However, choosing nutrient-dense foods can help in several ways. Being satisfied with your meals is a game-changer. 

When you cut calories, but still eat processed food or fast food, this is going to do two things. It will leave you hungry and craving more – which in turn can lead to bingeing. It’s also going to leave you feeling tired and sluggish. Focusing on the quality of your food will allow you to get the nutrients your body needs to function well. If you’re still getting in healthy fats, you’re going to be much less tempted by chocolate or other sweets. High protein choices will keep you satiated. And high fiber carbs keep the gut healthy and give you energy. You’ll sleep better and wake up energized. You’ll feel good about your food and your body.

Three Ways to Choose Quality Food for your weight loss journey

1. Prioritize Whole, Nutrient-Dense Foods:

To get aggressive with your fat loss, focus on nutrient-dense foods for your three main meals. Choose lean meats for ⅓ of your plate – this can be anything like tofu, chicken breast, ground turkey, pork loin, or sirloin. A high-fiber carb also needs to be about ⅓ of your plate. Sweet potatoes, potatoes, quinoa, beans, and rice are all very nutrient dense for the amount of calories they provide. You’ll get essential vitamins and minerals through these foods. Fill the rest of your plate with vegetables to help increase the volume without adding a ton of calories. You also need a fat – oil or nut butter – about the size of your thumb to finish off a well-rounded meal. 

2. Mindful Eating and Portion Control:

Portion control is huge when it comes to aggressive fat loss because calories matter. If you’re constantly overeating, even by just a little, your weight isn’t going to drop like you want it. Take time to measure your food and use smaller plates. Definitely avoid mindless snacking by having your meals and snacks planned out for the day. Slow down while eating and start paying attention to hunger cues. 

3. Hydration:

Don’t underestimate the power of staying hydrated. Drinking an adequate amount of water not only helps maintain proper bodily functions but can also aid in fat loss. Water boosts metabolism, reduces appetite, and promotes better digestion. Aim to drink at least half your body weight in ounces of water per day. Stop drinking liquid calories – they will give you a sugar crash and leave you hungry. Opt for water every time instead and watch the pounds just come right off. 

Exercise for Fat lossThe Power of Exercise Routine

Our bodies were made to move. A sedentary lifestyle does nothing for us except help the body decay faster. Getting in daily movement- not even a full workout each day – can greatly increase your chances of fat loss. It is true that you do need rest days- an intense workout every single day will just burn you out and cause inflammation. But you can still stay active on rest days by going on walks or playing in the yard with your kids. Daily movement is crucial to dropping fat and keeping it off. 

Three Ways to Make Exercise as a Healthy Part of Your Life during your fat loss journey

  1. Combine Cardiovascular and Resistance Training:

To maximize fat loss, it’s crucial to engage in a well-rounded exercise program that combines cardiovascular activities with strength training. Cardio exercises like running, cycling, or swimming elevate your heart rate and burn calories, while resistance training, such as weightlifting helps build lean muscle mass. Muscle is metabolically active, meaning it burns more calories even at rest. By increasing your muscle mass, you won’t have to cut so many calories to lose body fat. And remember, muscle is lean, and fat is bulky. So you don’t have to worry about “bulking up” when strength training. It will do the opposite- make you lean and toned. Incorporate both types of exercises into your routine for optimal results.

2. High-Intensity Interval Training (HIIT):

When it comes to fat loss, high-intensity interval training (HIIT) can be highly effective. HIIT involves short bursts of intense exercise followed by brief recovery periods. This type of workout elevates your heart rate, burns a significant number of calories, and stimulates your metabolism even after the workout. These are most fun with a fitness class, so find one you like and work it in two times a week. You’ll find community this way too, and support and accountability can drastically help a fat loss journey. 

  1. Stay Consistent:

Consistency for months is key to achieving aggressive fat loss goals. So you need to make sure you find something you like- otherwise, you won’t be consistent with it. Prioritize it in your schedule. Make it a non-negotiable meeting with yourself. But book yourself for different classes until you find what you really like. Try new activities, and challenge your body in different ways. This not only keeps your workouts enjoyable but also helps prevent burnout. 

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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