You probably already know that you should eat healthily — but what does that mean? Trying to understand ingredient labels and prepare all your own meals with the right ingredients can feel overwhelming. It’s a lot to take on alone, especially if you’re trying to lose weight. Fortunately, help is available at RescueMD in Allen, Texas. Their registered dieticians can help you get the nutrition support you need to lead your healthiest life. To learn more, call the office or request an appointment online today.
Registered Dietitian / Nutrition Q & A
Is nutrition really that important?
Plenty of people survive on instant ramen and potato chips. So, does what we eat really matter? Yes. The organisms and cells that keep you alive need nutrients to live. When you’re nutritionally deficient, your body can’t operate as well as it should. This can leave you feeling sluggish, irritable, or exhausted.
If you often feel like there aren’t enough cups of coffee in the world to help you get through the day, the issue might not be your caffeine intake or even your sleep. Eating right gives you the energy and focus you need to feel your best every day.
Moreover, nutrition plays a crucial role in weight loss, as it directly impacts the number of calories consumed and the body’s ability to burn stored fat for energy.
What is nutrition?
You probably have a sense you should “eat right.” And you probably even know that means eating fruits and vegetables and staying away from too much candy. But proper nutrition means more than that. The RescueMD team can help you rework your diet to get your body the nutrition it needs to perform its best and help you lose weight.
Proper nutrition means the right balance of the seven nutrient classes:
- Protein
- Carbohydrates
- Healthy fats
- Fiber
- Vitamins
- Minerals
- Water
The right balance for you will look different than it will for any other individual. Even something as simple as water intake fluctuates with your weight, activity level, and other lifestyle factors.
What are the critical components of nutrition for weight loss?
Here are some key principles of nutrition for weight loss:
Caloric Deficit
To lose weight, you need to consume fewer calories than you burn. This creates a caloric deficit, prompting your body to use stored fat for energy. Aim for a moderate caloric deficit of 500 to 750 calories per day, which typically results in a weight loss of about 1 to 2 pounds per week.
Balanced Diet
Focus on eating a balanced diet that includes a variety of nutrient-dense foods from all food groups:
- Vegetables and Fruits: Aim to fill half your plate with colorful fruits and vegetables, which are low in calories and high in fiber, vitamins, and minerals.
- Whole Grains: Choose whole grains such as brown rice, quinoa, oats, and whole wheat bread, which are higher in fiber and nutrients compared to refined grains.
- Lean Proteins: Include sources of lean protein in your meals, such as poultry, fish, tofu, beans, lentils, and low-fat dairy products. Protein helps increase satiety and preserve lean muscle mass during weight loss.
- Healthy Fats: Incorporate sources of healthy fats, such as nuts, seeds, avocados, and olive oil, in moderation. These fats provide essential fatty acids and help keep you feeling full and satisfied.
- Portion Control: Pay attention to portion sizes to avoid overeating. Use measuring cups, spoons, or visual cues to estimate appropriate portion sizes, and avoid eating directly from large packages or serving dishes.
Mindful Eating
Practice mindful eating by paying attention to hunger and fullness cues, eating slowly, and savoring each bite. Avoid distractions such as television or screens while eating, as this can lead to overeating.
Limit Processed Foods and Sugary Drinks
Minimize intake of processed foods, sugary snacks, desserts, and sugary beverages, as they are often high in calories, added sugars, and unhealthy fats. Opt for whole, minimally processed foods whenever possible.
Hydration
Drink plenty of water throughout the day to stay hydrated and support weight loss. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.
Meal Planning and Preparation
Plan your meals and snacks in advance to ensure they are balanced and nutritious. Prepare healthy meals at home whenever possible to have more control over ingredients and portion sizes.
Regular Physical Activity
Combine healthy eating with regular physical activity to enhance weight loss and improve overall health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week.
Remember that sustainable weight loss is achieved through gradual changes in eating habits and lifestyle behaviors. Focus on making small, realistic changes that you can maintain over the long term rather than relying on restrictive diets or quick fixes. Consult with a registered dietitian or healthcare provider for personalized guidance and support in developing a nutrition plan tailored to your individual needs and goals.
How can a registered dietician help improve my nutrition and weight loss efforts?
At RescueMD, We take a different approach to nutrition for weight loss. We have an in-house team of registered dietitians who handle creating custom plans to suit our patients’ goals. We also have a custom app that we built for our patients in order to track their macros. The patient is able to check in with their assigned dietitian and log their meals and calories every day via our app.
We currently see patients in Allen, Frisco, Plano, McKinney, Dallas, and the surrounding areas. We also accept patients nationwide via telehealth visits.