Healthy Weight: Nutrition for Weight Loss 

Weight Management 101

Weight Loss

In order to lose weight, energy output needs to be greater than energy input. In other words, you need to burn more calories than you consume. Energy output includes calories burned from normal body processes, daily movement and exercise. Energy input includes all the food and drinks you consume.

Weight Maintenance

In order to maintain weight, energy input and output need to be equal. This means you are consuming and burning relatively similar amounts of calories.

Weight Gain

In order to gain weight, energy input needs to be greater than energy output. You are consuming more calories than you are burning during the day.

If focusing on numbers is not a healthy behavior for you, there are other ways you can measure success and work toward your weight goals. The American Heart Association recommends focusing on the types of food you choose, serving sizes and other aspects of the nutrition facts label (e.g., carbohydrates, protein and fat content) if counting calories is not a useful method for you. No matter the method you choose, it’s recommended you stick to a consistent eating schedule.

Healthy Weight Loss

Not all weight loss is created equally. Healthy and safe weight loss is considered 1-2 pounds per week. Healthy eating combined with other healthy behaviors, such as hitting weekly physical activity recommendations, getting 7-9 hours of sleep per 24-hours and practicing stress management techniques can all lead to sustainable weight loss.

Oftentimes, fad diets and weight loss programs promote quick weight loss. If you notice a program recommends cutting out certain foods or entire food groups, be wary that you may not be receiving enough essential nutrients in your eating plan. Though these programs may work initially, once ending the diet, you may gain the weight back. It’s important to create healthy, sustainable nutrition habits that support weight loss and weight maintenance once you reach your goal weight. It may be useful to dig deeper into the why behind your weight loss goals and what you want long-term. Short-term solutions likely provide short-term results and can cause long-term harm.

How to Use Nutrition to Lose Weight

You may be wondering if there is a specific eating plan that is the best for weight loss. The answer is a bit more nuanced than that. Everyone’s body is different, so everyone needs a unique plan. There are key recommendations for creating a nutrition plan for weight loss you can tailor to your specific needs.

A healthy eating plan is considered a plan that includes all five food groups: vegetables, fruits, protein, whole grains and dairy. MyPlate recommends half your plate each meal be made up of vegetables. Reach for more natural, unprocessed foods over pre-packaged meals and snacks as they typically contain less sodium, added sugar and saturated fats. Though there is no one recommended ‘healthiest diet,’ the Mediterranean style diet and DASH diet are both considered healthy eating plans by dietitians.

Nutrient-dense foods are foods that contain balanced macronutrients (carbohydrates, protein and fat) and many micronutrients (vitamins and minerals). Calorie-dense foods are typically lower in micronutrients and contain high levels of macronutrients, especially unhealthy fats. Additionally, make sure to stay hydrated throughout the day. Hydration is an essential element of keeping your body’s systems running. Optimize your results with a well-fueled and well-hydrated approach.

Healthy weight loss isn’t just about what you eat, it’s also about how much you eat. Women should consume no less than 1,200 calories per day. Men should consume no less than 1,500 calories per day. It’s important to fuel your body while aiming for weight loss. Your brain, organs and muscles need energy to operate. If you restrict your calorie intake below these limits, you could put yourself in danger by not receiving enough nutrients. In addition, if you do not consume enough calories, your body begins to store fat in order to preserve energy and keep up with the lower caloric demand. This can make it even harder to lose weight in the long run.

Is Breakfast Really the Most Important Meal of the Day?

This sentiment is less about breakfast and more about fueling your body for the most active parts of your day. If you skip breakfast, you may experience more cravings later in the day, which can lead to overeating. Additionally, cravings often involve more processed foods high in added sugar, sodium and saturated fat. Your brain also needs enough energy to function properly. If you skip a meal after waking up, you may find it hard to concentrate and process information. Remember, food is energy, and your body needs energy to thrive. Without energy, your body will alert you to fuel yourself and begin to store fat.

Where Do I Start?

Congratulations! You’re committing to changing your eating habits for weight loss! Start by building a healthy plan. Your plan can be self-made using online and cookbook resources or it can be professionally created by a dietitian. It may be helpful to create a schedule where you spend time each week or each day gathering and preparing your food. Meal preparation can be both cost- and time-effective if you are looking for ways to maximize output. Another helpful tip is to make-ahead and freeze meals for those extra busy weeks or times when you may be under the weather. This way you can guarantee you have colorful, balanced meals on hand.

Eating for weight loss may seem counterintuitive, but there is a way to ensure you continue to fuel your body and shed some pounds at the same time. The health behaviors you enact today have an impact on your future. Choose consistent, sustainable fueling behaviors to ensure you get the most out of your weight goals long-term.