10 things your doctor wishes you knew about weight loss
This entry was posted on 13/11/2017.
Whatever your motivates for weight loss – as the leading provider of scales to some of the country’s leading gyms and slimming clubs, at Marsden we have a duty to help.
The UK is set to be the most obese country in Europe with GPs already seeing on average four obese patients every day, there has never been a better time to lose weight.
If you’ve been following our blog, you will have seen our blog about weight loss myths you should not be fooled by. And here are 10 thing you’ll have wished your doctor told you about weight loss.
Exercise and diet make a difference
To lose weight you need to burn more calories than you consume – and there are two ways to do this – with exercise and diet.
Dr Apovian, MD, Director of the Nutrition and Weight Management Center at the Boston Medical Center, professor at the Boston University School of Medicine, and vice-president of The Obesity Society said: “Exercise is important for so many reasons with metabolic health and weight loss being the only one.
“While it is true that focusing on diet makes more of a difference in terms of weight loss, the two disciplines work together to maintain a health body and metabolism, especially as you age.
“I advise my patients to strength train twice per week and work in cardio most days of the week.”
Muscle may weigh more, but it works in your favour
It is important to remember that weight is a conglomeration of muscle mass, water and bone – it is not just fat, and losing weight is not just fat.
Plus, according to Dr Apovian: “The amount of lean muscle mass we have is the primary determinant of metabolic rate. In other words, the more muscle mass we have, the more calories we will burn.”
There’s no perfect diet
“There is no one-size-fits-all weight loss diet for everyone,” says Dr Wiegand, ND, Naturopathic Doctor and Director of Education at The Synergy Company.
“But you must take into account the individual’s overall health concerns in the context of their weight loss strategy. What works for one person may make someone else ill or may simply not be effective.”
Stressing about weight loss makes it harder
Suzanne Fisher, MS, RD, LDN Registered Dietitian and Licensed Nutritionist, said: “"Watch your stress level. Stress elevates the hormone cortisol, and when elevated, cortisol can interfere with memory, promote weight gain, and lower immune function.
Cortisol can also induce overeating and cravings, usually for high-fat, high-sugar foods. In addition, ghrehlin, the hunger or appetite hormone, has been found to increase during times of extreme stress. Make sure you're taking time to de-stress every day."
Lack of sleep has an effect
Research has found that there is a clear link between weight gain and lack of sleep. The European Journal of Nutrition’s research showed that people consume more net calories the day after they don’t sleep, by around 385 calories.
Fast weight loss isn’t fat loss
Ideas such as cutting out meals or other extreme food restriction plans may seem like good ideas for weight loss, but they have huge detrimental effects on our health.
According to Rachel Goodman, RD, CDN owner of Rachel Good Nutrition says these techniques lead “mostly to loss of water weight and muscle mass.”
She continued: “This weight loss is not sustainable and is usually regained back fast and results in a cycle of yo-yo dieting – which messes up your metabolism.”
Be conscious about nutrition labels
Nutrition experts encourage paying close attention to the what is in the product – in terms of both ingredients and calories.
“Make sure you’re eating good, clean food,” said Tanuja Paruchuri. “Even better, choose foods that don’t need a label, like fresh vegetables, fruits, nuts, seeds and healthy fats.”
Products like the Marsden S-100 Smart Diet Scale can help with this – working with a mobile app, this food scale provides information on over 600,000 food items.
When you eat is just as important as what you eat
‘Timing is everything’ is a quote you will have heard many times in your life – and with food, it’s no different.
Fiola Sowemimo, MD, Board-Certified in Internal and Bariatric Medicine said: “When you eat is important for weight loss. Starving all day and eating a big meal at the end of the day is counterproductive.
“If food is eaten too late in the day, you do not have time to burn it off and use it fuel the next day. It is stored in fat cells which cannot be readily accessed.”
Reaching your goal weight isn’t the end
Dr Sowemimo also emphasises the need to not give in once a weight goal has been reached.
“It takes fewer calories and more energy expenditure to maintain weight loss than it takes to initiate weight loss. So if you let up once you start losing weight, you will gain it all back and then some!”
He added, “The goods news is that when you start losing weight, it becomes easier to do more things like spending extra time on the treadmill.”
Weigh yourself every day
Weighing yourself every day is crucial is meeting your weight loss goals, so that you know you are on track.
Nicole Palacios, certified personal trainer and weight loss specialist said: “Weigh yourself every day and keep a food tracking journal. These will help you be more accountable.
“If you know you’re going to have to write it all down and weigh yourself, you may be less apt to eat that extra helping or have that chocolate cake after dinner.”
Marsden are the chosen weighing scales supplier of some of the UK’s largest slimming groups – as well as being the leading provider of scales to NHS hospitals.
The Marsden M-150 is a scale for gyms, sports clubs and leisure centres. It has a BMI function, a height measure is included and it caters for capacities up to 300kg. Alternatively, the Marsden M-160 is IP67 waterproof, so is ideal for areas such as swimming pools.
To get an overall picture of body health, we recommend a body composition scale. This type of scale will provide information such as muscle mass, fat mass and total body water, as well as BMI. Marsden’s range of body composition scales are closer to DEXA standard than scales from any other manufacture.
The MBF-6000 is a body composition scale which is Class III Approved. It features a carry handle for portability.
Our most affordable Class III scale is the Marsden M-550. It has a large weighing platform and a tap on function. Powered by replaceable batteries, it can not only be used regardless of where the nearest plug point is, but it also caters for up to 6000 weigh-ins before these batteries need to be replaced.
For more information on any of our scales, call Marsden on 01709 364296 or contact us here.