Weight Gain and Weight Loss Explained by Nutrition Coach Milos Tanasic
Maintaining a healthy body weight is something that many people struggle with. Several contributing factors can lead to weight gain, but the most prevalent ones are ultra-processed foods and lack of movement. These two lifestyle choices have become so widespread that obesity has become one of the world's leading causes of health problems.
Although genetics may play a role in losing weight, environment and behavior still take precedence. To better understand how to make changes to lose weight, knowing what happens with your body when you diet is important. It all comes down to hormones and their effect on hunger.
Dieting can lead to hormonal changes in the body, most notably in ghrelin, a hormone that tells your brain when you are hungry. When the body senses starvation, it will increase levels of this hormone to stimulate appetite. As a result, the sensation of hunger can become more intense and persistent even if calorie intake has decreased significantly.
In addition to understanding the effects of hormones on weight loss, it is crucial to understand the importance of protein for building and preserving muscle tissue. Protein is essential for maintaining healthy body composition, as it helps to replace lost lean body mass with lean muscle. To lose weight effectively and healthily, one should strive to consume enough high-quality proteins. Protein also helps with satiety, feeling full and satisfied after a meal. There is something called the thermic effect of food, meaning that the body needs more energy to digest it. Protein has the highest thermic effect of all food, making it even more beneficial for weight loss.
Click here to learn more about the health benefits of protein and which sources are highest in this macronutrient!
Achieving a healthy weight also requires understanding how the calorie equation works. In essence, the number of calories consumed should be fewer than those burned to lose weight. It is important to consider your metabolic rate and physical activity level when calculating daily caloric needs to determine how much you should eat to lose weight.
By understanding how the body works when dieting and the importance of protein and calorie equations in weight loss, individuals can make better lifestyle choices to reach their goals. With dedication and hard work, anyone can make the necessary changes to achieve their desired body weight.
So how do we lose weight the right way?
There are a few ways how you can get started on your weight loss journey:
• Count your calories
This is the most effective way to track your calorie intake and ensure you eat enough but not too much food. Remember, the most important requirement for losing weight is a caloric deficit.
• Make exercise/movement a part of your daily routine. Exercise helps to burn extra calories and keep muscles strong, which can help with weight loss. Exercise also improves your metabolic health as it helps you better control your blood sugar levels. Keeping a high daily step count will help you burn another 150-250 calories daily, making it easier for you to achieve a caloric deficit.
• Drink plenty of water
Being dehydrated will negatively impact your performance and brain function. It can lead to fatigue and confusion. Drinking enough water throughout the day is essential to stay hydrated and energized to ensure your weight loss journey goes smoothly.
• Get enough sleep
Getting a good night’s sleep can help regulate your hormones, promoting weight loss. Lack of sleep leads to an increase in the hormone ghrelin, which can lead to increased hunger and cravings.
• Find a nutrition coach
A nutrition coach is an invaluable resource for anyone looking to lose weight. They will help you develop a plan tailored to your individual needs and provide guidance on what foods are best for your goals. Nutrition coaches can also help you stay motivated and accountable while on your weight loss journey.
Book your FREE consultation today to find out how our nutrition coaches at Fortius Dubai can help you achieve your health and fitness goals!
Common questions and answers related to nutrition & nutrition coaching
Do artificial sweeteners make me gain weight?
Artificial sweeteners are either 0 or extremely low in calories and do not make you gain weight. Not a single food by itself is not responsible for gaining weight, as weight gain is fully dependent on being in a caloric surplus, which means consuming more calories than you burn. However, the impact artificial sweeteners might have on your brain signaling pathways might hurt your palate and cravings, which can then lead to the overconsumption of calories from other food sources that are calorically dense.
What is the difference between a nutrition coach and a nutritionist?
A nutrition coach has a certificate from a nutrition course or a degree from higher education. However, a nutritionist will have a minimum of a bachelor’s degree in nutrition and/or dietetics. A nutrition coach will help you develop a meal plan, teach you about portion sizes and food choices, and offer guidance on the importance of different macronutrient ratios for weight loss. On the other hand, a nutritionist can also provide medical counseling (medical nutrition therapy) and advice on improving overall health.
Do you cover sports nutrition as well?
Yes, at Fortius Dubai, we also work with athletes from football players to marathon runners! Our sports nutrition plans will help you optimize your performance for training and competitions. To find out more, book your free consultation today!
Do you offer online nutrition coaching?
Yes, we offer online nutrition coaching and online training programs. Click here to find out more about our online nutrition coaching services.
Which apps do you recommend for tracking calories?
We recommend MyFitnessPal and Cronometer. Both are excellent apps for tracking calories, macros, and micronutrient intake. You can also use MyFitnessPal to track your exercise and weight loss progress.
If you want to find out more about topics related to fitness and nutrition, check some of the blogs below:
Are fat burner pills safe and effective? - link
All you need to know about the carnivore diet - link
Book review "The Hungry Brain" - link
Is it worth hiring a personal trainer - link
How to find a great personal trainer in Dubai - link
If you are someone who thinks that you got your training covered but need help with nutrition, check our nutrition coaching page and get a nutrition coach to help educate you and hold you accountable on your fitness journey!
Stay Strong #BeFortius
