Weight control is dictated by energy balance. Although many attempt to make it more complex, the equation for energy balance is quite simple:
Energy* In minus Energy* Out equals lbs. of fat stored or lost
(DIET minus ACTIVITY equals RESULTS)
* think Calories
To further explain this concept, let's use some actual numbers. A pound of body fat represents approximately 3500 calories, meaning that when 3500 extra calories are eaten, one pound of fat will be stored.
Example: Ella's calorie needs at her current activity level are 2000 per day. If she takes in 2500 calories each day for one week, she will have gained one pound of body fat by the end of the week. (500 extra calories a day for 7 days = 3500 calories). Ella's twin sister, Jesse, has the same calorie needs but she actually takes in 2000 calories a day and she does a daily exercise that burns 500 calories a day. Ella will lose one pound of body fat by the end of the week.
Now... Let's talk about YOU!
If you are trying to lose body fat, there are many types of diets that provide this energy deficit. The bottom line is that you want to burn more calories than you have eaten. If your objective is short term only, i.e. you just want to lose a lot of weight now and aren't concerned about how long the weight stays off, pick any plan that is medically sound for you and go for it. However, I encourage you to consider a more long term approach because rapidly losing and regaining body fat is not a healthy approach.
The problem with losing weight too rapidly through a very low calorie diet, is that your body's survival mechanism kicks in and begins to lower your basal metabolic rate (energy needs at rest) and whereas you may have needed 2200 calories before dieting, your needs may now be 2000 calories/day. That means that you will have to eat 200 calories less just to keep your weight stable! Needless to say, this is counter-productive to weight control. This is one reason it is so important to accurately determine calorie needs when planning a weight reduction program. We measure your resting metabolic rate during our initial meeting to determine your calorie needs. We then decide on a calorie level for your individualized nutrition plan based on your short (lbs. of fat loss per week) and long term weight reduction goals.
Very low diets and diets that are "unbalanced" in terms of Carbohydrates, Protein, and Fat content, are normally difficult to follow and in most cases are unhealthy to follow long term. A much better approach to weight control would include a diet plan that is not only appropriate in calorie level, but also appropriate in the carbohydrate, fat, protein ratio, with adequate vitamins and minerals. The short term nutritionally unbalanced diets will result in weight loss, but a long term nutritionally balanced diet with an effective exercise program will help you achieve a healthier weight and give you a healthier life!
We encourage you to see weight control as a life long goal. The accumulation of body fat is unhealthy and is associated with an increased risk for many chronic diseases. For example, after tobacco smoking, obesity is the principal cause of cancer in the U.S. And, losing 10% of body weight (if overweight) reduces the risk of type 2 diabetes by 60%. Weight reduction is the first line of defense in lowering elevated blood pressure and cholesterol.
Although a short term weight loss goal of one pound per week may not sound very exciting,consider the important fact that the extra pounds were put on over a period of years, not months in most cases. One pound lost each week will result in a 26 pound loss in six months and 52 pounds at the end of one year. Whether you are looking at a need to lose fewer than 10 or more than 100 lbs, remember that you want to lose the weight permanently. By following an appropriately planned nutritionally balanced diet, coupled with an effective exercise program, you will be on the way to a slimmer and healthier life…one pound at a time!