Weight Management in Newtown Square, PA
What is weight management?
Weight management is the term used to describe a series of actions and routines required to maintain a healthy weight. It is preferred to the term "dieting" because it encompasses more than only dietary restriction or the management of obesity. Using a weight management plan to reduce weight is not only a quick fix. Instead, it gives patients the resources they need to consume the correct meals, lose weight, and keep it off in the long run. There are a few very important factors to make your plan successful:
- Exercise
- Caloric Deficit (Diet)
- Consistency
Importance of Exercise for Weight Loss
Exercise aids in weight loss and weight maintenance. Exercise can boost metabolism, which is the amount of calories you burn each day. Lean body mass can be maintained and increased, which also contributes to a daily calorie burn increase. Exercise should always be a part of your weight management plan. Exercise will greatly increase the rate of your weight loss and help you maintain a more healthy body.
- Burn more calories
- Increase lean muscle mass
- Boost metabolism
Importance of Diet for Weight Loss
Any difference between the number of calories consumed and those needed to maintain a given body weight is known as a caloric deficit. By cutting back on input or calories consumed, a deficit can be produced. In order to lose weight, your body needs to be in a caloric deficit. Calories aren’t the only factor to consider, though. It’s important that the food is healthy and not just at a caloric deficit. Good nutrition will also aid you in your weight management. Healthy foods are packed with nutrients, unlike processed foods, and will keep you feeling full.
Keto Diet
A ketogenic diet is high in fat, moderate in protein, and low in carbs. Ketogenic diets have been shown to aid in weight loss. The body develops a metabolic condition called ketosis as carbohydrate intake is decreased and fat intake is increased. The body then begins converting fats into chemicals called ketones, which can provide the brain with energy. The body and brain become quite adept at using fat and ketones as fuel rather than carbohydrates after a few days or weeks of following such a diet.
The ketogenic diet also lowers insulin levels, which can help with blood sugar control and insulin sensitivity. Staple foods on the ketogenic diet are animal products like meat, eggs, fish, etc. Also, healthy fats like nuts and avocados. Nearly all carbs are eliminated from your diet while on keto. This means no rice, grain, beans, or potatoes.
Paleo Diet
The Paleolithic or "Paleo" diet attempts to address the problems of the twenty-first century by returning to the diet of more than two million years ago. This means returning to the types of food that were available and eaten by our ancient ancestors.
The paleo diet includes lean meats, fish, fruits, vegetables, nuts, and seeds. The Paleo diet promotes individuals to stay away from highly processed foods with added salt, sugar, and harmful fats and instead consume nutrient-dense whole, fresh foods.
Intermittent Fasting
While these other diets focus more on what you eat, with intermittent fasting, you’re more concerned with when you eat. Intermittent fasting is basically shortening the window in which you eat day to day. There are many different ways that this can be done. Intermittent could be just skipping breakfast, or it could be restricting your eating for the whole day in an 8 hour window and fasting for the rest of the day. While fasting, you’re still allowed to drink black coffee, tea, and water. Restricting the times you eat could have positive effects on your blood sugar, your heart, and even your brain. Intermittent Fasting is a good tool to have for your weight management journey.
Personal Training for Weight Loss
Hiring a personal trainer from NEF Personal Training in Newtown Square is an excellent investment in your weight management progress. A personal trainer can help you with every aspect of your weight management. This could mean helping with your exercise routine, guiding you toward a diet plan that will work for you, and being someone to hold you accountable to your goals. Consistency is key, and having a personal trainer can help keep you on track to achieve the weight and physique you’re working toward!
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