Updated: Oct 3
Consistency is steady regular behavior. Consistency leads to self-discipline, teaches self-control, and builds momentum. Being consistent creates accountability. Having a diet that fits your body's caloric needs and consists of a specific number of macros to meet that need in proteins, carbs, and fats every day is the most efficient way to lose weight. How do you know how many calories your body needs? How do you know how many of those calories should come from protein, carbs, and fats? Everyone is different, the only way to know the number of calories your body needs and how your body uses those calories for fuel is to take a resting metabolic rate test, also known as an RMR test. By taking an RMR test, you will know exactly how many calories your body needs at rest to function and be you. You will also find out how your body uses those calories for fuel. Your body uses two types of macronutrients for fuel, carbs and fats. Are you a carb burner? Are you a fat burner? Are you both? Eating more than your body requires leads to weight gain. Eating in a deficit leads to weight loss.
Tracking What You Eat
Tracking or logging what you eat means writing down everything with calories that you eat as well as the portion size. Studies have proven that individuals who track their food lose weight. It makes you more mindful of what you are eating, how many calories you are eating, as well as how food affects your weight on the scale. This means that anything that passes through your lips should be recorded. Every nibble counts because every nibble has calories. Tracking your food lets you see the exact number of proteins, carbs, and fats you are consuming and if you are staying within your caloric deficit to lose weight. The resting metabolic rate or RMR test comes with an app that matches your caloric needs, including the exact number of proteins, carbs, and fats and allows you to log your food daily. The database is loaded with hundreds of different foods as well as the ability to scan foods. Tracking your food, keeps you accountable to your caloric deficit when trying to lose weight.
Stick To Goals
Having measurable goals for your diet can help lead to success. Knowing the exact number of macronutrients, also known as macros, also known as proteins, carbs and fats, your body needs to lose weight is an attainable number to work with each day. Changes in your diet will change your resting metabolic rate. Reaching your protein goal everyday keeps your resting metabolic rate elevated. Choose lean proteins such as chicken, turkey, egg whites, Greek yogurt, low-fat cottage cheese and/or 100% whey protein shakes. Lean protein has less fat than other sources of protein. Your body can absorb 25-35 grams of protein in a 90-minute segment, this means breaking up your meals is going to be the best way to consume all your protein daily. Stick with low carb veggies, such as spinach, broccoli, and cauliflower. All fruits contain sugar. If you crave something sweet, try blueberries, blackberries, raspberries, or strawberries. These fruits are low in sugar and high in fiber. Your RMR results will have the exact number of macronutrients you can consume each day and still lose weight.
Read Food Labels
The information on food labels is intended to help consumers become savvy about their food choices. Use the label to support your personal dietary needs – look for foods that contain more of the nutrients you want to get more of and less of the nutrients you may want to limit or avoid completely.
• Knowing how many servings are in a container or package is the most important part of any food label.
• Next look at the macros. How many fats, carbs, and proteins? Total Carbohydrates on a food label includes all the sugar in the food. If these carbs are not used as fuel, they will store in the body as fat.
• Fresh fruits & vegetables are always the best choice and won’t have sticker shock. However, not all fruits & vegetables are equal when it comes to carbs & fats. Be sure to choose low carb fruits & vegetables. The results from an RMR test will tell the exact number of carbs & fats you can have in your diet. This will determine which fruits & vegetables will be in line with your weight loss goals.
• Be honest with how much you eat and track it. Nibbling counts. If you bite it, write it.
Exercise should always be included in any weight loss plan. Find an exercise that you like and make it part of your daily routine. If you are exercising to lose weight, knowing what zone to keep your heartrate makes your exercise more efficient. A VO2 Max test can define your heartrate into different zones. Your body uses two of the macros as a fuel source, fats and carbs. The VO2 Max test tells you exactly at which heartrate your body uses those fats and carbs as a fuel source. Knowing how your body uses fuel, will let you tailor your exercise to meet your weight loss goals and adjust your diet if needed.
How Do You Track Your Progress?
You've made healthy changes to your diet. You've added exercise to your routine. Your clothes are fitting better. These are all non-scale victories (NSV). Other NSVs are feeling better, having more energy, buying smaller sizes, adding more protein to your diet, and increasing your exercise intensity. All of these changes can be a sign of weight loss without ever stepping on a scale.
Do you want to know exactly how your weight loss is progressing, then get on the InBody scale. The InBody scale is a great tool to use to monitor progress. It not only measures your weight, it also measure your body fat, lean muscle and water. Are you losing body fat? Are you gaining muscle? Are you drinking enough water? Knowing your numbers from the InBody scale can help you keep your diet and exercise moving forward. It is so much more than a number on a regular scale. Schedule your appointment today.
Have you reached a plateau? Are you stuck and can't lose any more weight? Has your metabolic rate changed? Schedule an RMR (resting metabolic rate) test. Your RMR can change through diet and exercise, to keep your caloric numbers accurate, test often and avoid reaching a plateau. As your body mass decreases, the number of calories your body needs also decreases. An RMR test will give you the exact number of calories your body needs to keep your diet on track and moving forward. A VO2 Max test will gear your exercise to be efficient depending on if you are a fat burner or carb burner. Schedule your metabolic testing appointment today.