Weight loss as the New Year’s Resolution
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New Year’s resolutions and weight loss seem to go hand to hand. It’s a common theme this time of year following the holiday festivities, and I’d like to share a weight loss strategy that seems to have helped many of my patients. However, prior to making any dietary modifications, it’s my suggestion that you seek assistance from the clinician who knows you best since many conditions may impact dietary approaches. To begin, let’s talk about metabolism-the rate to which one burns energy. Some people have higher metabolic rates and burn energy more efficiently than others. The goal is to increase the metabolic rate so the weight stays off. Many people are under the misconception that skipping meals or going on a crash diet is the best or only way to lose weight. In actuality, these approaches are short term solutions, and they only lower the metabolic rate making weight return at a faster rate than before. Hence, it is more difficult to lose again later down the road.
Recommendations to achieving a higher metabolic rate and losing weight begin with making breakfast the largest meal of the day. One should eat small frequent meals. The body does not understand it will receive food/fuel and will start reserving and storing energy if long time periods lapse in between meals. This drives the metabolic rate down. Small frequent meals consist of a 60-carbohydrate breakfast followed by a 15-carb snack, then a 45-60 carbohydrate lunch then another 15-carb snack, ending with a 45-carb supper. By constantly adding fuel, the body is told to burn energy rather than store energy hence increasing the rate. Physical activity also plays an important role in increasing the metabolic rate. In meeting the aforementioned carbohydrate limits, one should avoid simple carbs found in corn, rice, potatoes, bread, pasta, soda, or sweets. If you don’t avoid simple carbs and still want to meet your carb goals for the 5 meals, it will be difficult to do so and still feel satisfied or full since one can only have small amounts of those simple carb foods before exceeding the carbohydrate limits.
One should incorporate more water into the diet and drink a glass of water prior to each meal. Three liters each day is a common recommendation for most people in order to achieve the sensation of feeling full. Other recommendations are to increase fiber in one’s diet or supplement with a fiber supplement. A goal of losing 2 pounds per week is recommended as larger amounts of weight loss will drive down the metabolic rate, making it less likely to have a lasting weight management solution. To end, prior to making any changes in diet, one should consult with their primary care provider. Some people may be on water restrictions whereas other people may have carb limits driven by diabetes management.
Happy New Year! Let’s start by making 2023 healthier by adopting a lasting dietary solution to promote a higher metabolic rate.
