Stop Counting Calories
January 2021
For years, most people’s go-to way to lose weight is by reducing the number of calories that you eat. For example, if you cut out 3500 calories, you’ll lose one pound. However, experts are learning that this strategy is misguided. Dr. Fatima Cody Stanford, an obesity specialist at Harvard Medical School, states that the “idea of a calorie in and a calorie out when it comes to weight loss is not only antiquated, but wrong.”
Careful calorie calculations and restrictions do not always yield uniform results. Everyone’s body burns calories in its own unique way. The way the body burns calories depends on multiple factors including the type of food you eat, the body’s metabolism, and even the types of organisms living in the gut. Dr. Stanford recommends to “drop the calorie notion.” She states that the focus needs to be on improving the quality of your diet as well as making sustainable lifestyle choices to maintain a healthy weight. Let’s talk further about the factors that affect how the body processes calories.
What are the factors that affect calorie burning?
Your Gut Microbiome
Trillions of microorganisms live in our digestive system. There are multiple types of organisms including bacteria, viruses, protozoa, and fungi. The predominant types of microorganisms can influence how calories are processed. Researchers have found that people who are naturally thin have different types of organisms living inside them than those who are overweight. This may occur because some types of organisms in the gut are able to break down and use more calories from certain foods than other types of organisms. For more about your gut microbiome and probiotics, click here.
Your Metabolism
According to Dr. Stanford, each body has a “set point” that governs weight. This set point has multiple factors like genetics, your environment, and your behaviors. The hypothalamus, a region in the brain that regulates things like body temperature, keeps the body from going below this set point. This can lead to a plateau in weight loss even if you are diligently dieting and exercising.
Image: https://jamaicahospital.org/newsletter/natural-ways-to-maintain-a-healthy-metabolism/
The Type of Food You Eat
Food choices may influence caloric intake and not just because of their specific calorie content. A study in the journal, Cell Metabolism, found that eating processed food seems to spur people to eat more calories than unprocessed food. The brain appears to like healthy food in its most natural form.
How can I manage my weight successfully?
• Focus on diet quality – When meal planning, try to cut down or eliminate processed foods, which can drive your body to consume more. Focus on choosing unprocessed foods like lean meats, whole grains, and lots of fruits and vegetables in their natural form.
• Exercise regularly (as well as vigorously) – Harvard recommends getting at least 150 minutes of moderate-intensity exercise each week. Moderate-intensity exercise is done at a level where you can talk but not sing. While any exercise is better than none, work toward achieving a more vigorous level when you can.
• Sleep soundly - Research has shown that a disrupted sleep schedule and poor sleep quality can lead to weight gain. Our bodies run on a circadian rhythm that prefers us to be awake during the day and sleep at night. When we disrupt this rhythm, our bodies can react by making us feel like we need to eat more.
• Check your medications - Unfortunately, certain medications can cause weight gain. If you start a new medication and notice that you are gaining weight, speak with your doctor about possible alternatives that don't have that side effect.
• Reduce your stress levels - Stress, like poor sleep, can lead to weight gain. Keeping your stress levels to a minimum can help you avoid any extra pounds.
• Consult a professional - We seek a medical professional’s help for all of our other issues, but people rarely seek medical help for weight loss. Sometimes weight loss involves more than just diet and exercise. Medications or surgery may be needed to help with weight loss.
If you are considering weight loss options, consult your doctor or pharmacist to find out how to start your weight loss journey.
Sources:
https://www.health.harvard.edu/staying-healthy/stop-counting-calories