Focusing on Calories - Weight Loss Sabotage
A commonly used phrase in the weight loss community is
“calories in, calories out.”
Health professionals often use this phrase to instruct patients on the concept that all they have to do to lose weight is burn more calories per day than they take in through eating.
While there is truth to this concept, it is not entirely accurate and could be causing your weight loss failures.
Because calories in, calories out does not take into account the metabolic processes involved in fat storage and how this is greatly affected by blood sugar and the foods we eat.
Glucose, a simple sugar, provides energy for cell functions. One of the main sources of glucose from food is carbohydrates. After food is digested, glucose is released into the bloodstream. In response, the pancreas secretes the hormone insulin, which induces your muscle and fat cells to take in glucose. These cells produce energy from glucose or convert it to fat for long-term storage.
So, what’s the problem?
I see this time after time with my clients. They have been using a food tracking app to monitor the amount of calories that they are eating per day. They have been doing a good job staying within their daily calorie goal, but they’re not seeing the weight loss they were hoping for. Upon review of their food journal, I would notice one common trend…incorrect proportions of carbohydrates in comparison to the other nutrients. Now, I am not a proponent of low carbohydrate diets, but it is important to learn how to enjoy carbohydrate rich foods in proper portion sizes. Again, this is important because carbohydrates stimulate insulin. The more carbohydrates consumed, the more insulin there will be in the blood moving glucose into cells, and as a result, more fat being stored in fat cells.
As an example, lets compare meals with similar calorie amounts.
The meal from Olive Garden has 3 times as many carbohydrates and will cause more insulin release. Eating consistently high carb meals like this will make fat loss difficult.
What are the proper portions of carbohydrates and other nutrients?
Work with MomBod Nutrition today to learn about proper portion sizes, along with my recommended foods, meals plan and recipe ideas.
What makes MomBod Nutrition unique?
You will get a meal plan designed with new moms in mind. It’s simple to follow, no calorie counting and you will have access to the dietitian every step of the way through the secure telehealth platform, Healthie. The Healthie mobile app and personal online portal provides MomBod clients with:
- Convenience – it’s accessible anywhere and eliminates the need to travel for appointments
- Ongoing support from the dietitian
- View uploaded documents, such as meal plans, recipes, and educational materials
- Exchange messages with the dietitian, so you can ask questions or send updates on your progress or challenges
- Track your health activities by maintaining a photo food log, recording and updating metrics (weight measurements, etc.), and logging exercise – all of which the dietitian can view and provide feedback
- Schedule, cancel, or reschedule appointments and receive reminders
- Video chat with the dietitian through your mobile app or computer
- Integrate with wearable devices like Fitbit