The Real Way to Lose Weight

[Adapted from http://www.cityslim.com]

By now, we’ve all seen the “Diets don’t work,” campaign by Weight Watchers or have heard this mantra uttered at some point during this year. So what does work? Is Weight Watchers really the answer? Why do these types of programs work for some people, but not others? The answer is that they encourage active planning and strategizing! Want to know the secret? CitySlim will show you how to lose weight and keep it off!

Here’s the good news: the science of weight loss is simple! “To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended,” states the USDA Dietary Guidelines for Americans in their 2005 Weight Management Recommendation. Basically, what goes in (in terms of food and calories) must come out (in terms of physical activity and energy expenditure). In order to lose weight and prevent gradual weight gain over time, “make small decreases in food and beverage calories and increase physical activity.” You can look at weight management as different equations.

To maintain weight: calories in = calories expended (or calories burned during physical activity)

To lose weight: calories burned > calories consumed

You will gain weight if: calories consumed > calories burned

The key component of “dietary therapy for weight loss in overweight patients is a low calorie diet (LCD) with 800-1500 kilocalories/day.”[i] LCDs can reduce body weight by 8% over six months accompanied by significant reductions in waist circumference.[ii] To achieve a weight loss of 1-2 lbs per week, the National Institute of Health (NIH) recommends a 500-1000 calorie deficit. Here’s how to start planning your way to weight loss.

15% of your calories should be from protein (0.8-1.5 g/day of protein of high biological value, such as from animal foods, which also promote satiety).

30% of your calories may come from fat.

55% or more of your calories should be from carbohydrate.

Remember though: weight is only lost when either caloric intake is decreased, when energy output is increased, or both are simultaneously altered to produce a net energy deficit (Dwyer).[iii] “If the energy deficit lasts long enough, body fat and weight are lost in a linear manner. The slope of the decline is determined by the size of the calorie deficit.”[iv]

CitySlim also recommends: consuming lots of fiber from plant foods, as they are low in calories but will make you feel fuller. Also, avoid high sodium intake because you will retain fluid and temporarily increase body weight.

To achieve reasonable weight loss, it is helpful to modify the LCD to your own personal calorie needs using a calculation invented by Dwyer. First, calculate your resting metabolic rate (RMR) using the following equation (adapted from Dwyer, 1994).

Male RMR = 900 + [10 x Weight in kg]

Female RMR = 700 + [7 x Weight in kg]

Now, take your RMR (an approximation of fasting energy needs at rest) and then multiply by the appropriate activity factor to estimate your Total Energy Expenditure (TEE). Activity factors are: 1.2 for very sedentary, 1.4 for moderately active, and 1.8 for very active. Finally, subtract 500 calories a day from your TEE, aiming for 1 pound of weight loss per week. For larger individuals, the deficit could be greater than 500 calories, but do not rush into making yourself too uncomfortable because maintaining this calorie deficit is more important that rapid initial weight loss. Also, when weight loss is too large, your metabolism will slow down and so will rate of weight loss.

As an example: I am a female weighing 115 lbs. To convert pounds to kilograms, multiply pounds by 0.45 kilograms. 115 (0.45) = 51.75 kg. My RMR is 700 + [7 x 51.75 kg] = 700 + 362.25 = 1062.25 calories I need at rest. I am moderately active, so multiplying 1062.25 x 1.4, I get my TEE: approximately 1487. To lose weight, I subtract 500 calories from 1487, and my daily caloric intake should be: approximately 987 calories.

Once your desired weight loss is attained, it is important to balance your caloric intake with physical activity. Use the TEE equation to determine your approximate energy expenditure and design a balanced diet that does not exceed that number in calories.

When comparing the various popular diets of today, no single diet stands out with weight loss as the major consideration. The National Weight Control Registry finds low fat, calorie restricted diets to be the most common among successful weight loss maintainers. With healthy intake as the standard, Weight Watchers, the Ornish Diet, and the Glucose Revolution are all acceptable. Weight Watchers social support and group weigh-ins are powerful tools for weight loss and maintenance, but instead of calories, the “points” system is used. Be careful though; Weight Watchers assigns 0 points to most vegetables so they may be consumed in unlimited quantities, but in reality, they DO have calories and, in excess consumption, can impair weight loss. The Ornish Diet and Glucose Revolution are helpful to follow because they provide sample menus that may be followed that incorporate balanced macronutrients, such as protein, carbohydrate, and fat.

Stick to a plan that works for you. Take sample meals from one or more diets and make sure you burn more calories than you consume!*

*Before altering your dietary habits or embarking on a specific weight loss regimen, it is always best to consult with your physician.

READ MORE ON http://www.cityslim.com!

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[i] Wolper C, “Nutritional Aspects of Weight Loss;” Lecture at Institute of Human Nutrition: January 29, 2008.

[ii] Wolper C, “Nutritional Aspects of Weight Loss;” Lecture at Institute of Human Nutrition: January 29, 2008.

[iii] Dwyer JT. Dietary and nutritional assessment of the individual. Shils M.E. Olson J.A. Shike M. eds. Modern Nutrition in Health and Disease (8th Ed):842-860 Lea & Febiger Philadelphia, Penn, 1994.

[iv] Wolper C, “Nutritional Aspects of Weight Loss;” Lecture at Institute of Human Nutrition: January 29, 2008.