Unfortunately, obesity is an epidemic in the United States, with over 42 million living with obesity, while nearly 31% are considered overweight. In Florida alone, nearly 30% of residents are obese. Even more troubling, obesity puts you at risk for serious health conditions, including diabetes, high blood pressure, and high cholesterol.
If you’re concerned about what the scale says, don’t lose hope. By partnering with Dr. Gurprit Sekhon and the team at Nu Wave Medical Center, you can lose weight safely and improve your overall health.
How can I be successful at weight loss?
Winning at the losing game is possible. Even though different tactics work for different people, it comes down to simple math. Expending more calories than you take in, plus physical exercise, is the secret sauce to weight loss.
There are broad guidelines that are smart for everyone to follow, like eating a diet that’s high in nutrient-dense whole foods, including plenty of colorful fruits and veggies, whole grains, lean proteins, and nuts and seeds. Regular physical activity is also a must.
What is a calorie deficit and how can I optimize mine?
Remember when we mentioned the deceptively simple mathematical formula that’s key to weight loss — burning more calories than you’re taking in? Your calorie deficit is a fancy term for that.
The first step in determining your calorie deficit is figuring out your caloric intake before you start your weight loss journey. This gives you a baseline idea of the calories from the food you’re ingesting right now, before making any changes. A food diary app can help you record what you eat daily, so start by doing this for a couple of weeks.
The next piece of information that’s important to know is the number of calories you actually need each day, based on your height, weight, gender, age, and activity level. A tool called the Mifflin-Saint Jeor formula is a good one.
When you know your daily calorie requirement, simply subtract your calorie deficit goal from that number for the new calorie total you should be eating each day.
It’s critical to keep your calorie deficit realistic. A daily deficit of about 500 calories allows you to lose about a pound a week, and you won’t feel like you’re starving.
How can I optimize what my calorie deficit approach does for me?
As we noted, by keeping your calorie deficit realistic, you can lose weight gradually and safely. If your calorie deficit is too big, you put yourself at risk for:
There are additional steps you can take to ensure that your calorie deficit works to your advantage.
1. Don’t skimp on protein
Getting adequate protein keeps you feeling full longer, with the energy to be physically active. This allows you to retain muscle mass, which keeps your metabolism active.
2. Drink up
Keeping yourself hydrated is a good idea, because often when we think we’re hungry, we’re actually thirsty. The fullness water provides helps you make the calorie deficit transition.
3. Take a multivitamin
When you make changes to your diet to what and how much you’re eating, be on the safe side and take a multivitamin so you don’t experience any nutritional gaps. Dr. Sekhon can help you choose the right multivitamin for you.
4. Observe the five fruits and veggies per day rule
Eating five servings of fruits and vegetables daily is always a good thing, but particularly when you’re working with a calorie deficit. Like staying hydrated, produce is water-heavy and helps you feel satiated.
If you opt to be mindful of your calorie deficit while losing weight, know that Dr. Sekhon has other treatments that can complement what you’re doing. She also discusses the role physical activity plays in both losing weight and maintaining your weight loss. It’s recommended that the average person engage in 150 minutes of aerobic activity per week, with two days where you do strength training thrown in.
Upping your exercise can also lessen the calorie deficit you need to meet. For example, if you increase your exercise, you can lower your calorie deficit to 200 or 300 calories, and you should be able to lose about the same amount of weight as you would with no exercise and a 500-calorie deficit.
Dr. Sekhon isn’t just your medical advisor as you lose weight with her assistance, she’s your biggest fan and encourager. As you drop pounds, you’ll be amazed at your increased energy and improved confidence, and you can rest assured that you’ve cut your risk for illness, improved your rest, and done your joints a favor in one fell swoop.
Call our office at 850-493-6948 to schedule an appointment with Dr. Sekhon, or use our convenient online booking tool.