Many people embark on a quest to lose weight at the start of the New Year, but spring is a great time to think about a healthier lifestyle too. As the weather is turning nicer here in Columbus it’s time to take a renewed interest in adopting a healthier lifestyle.
Whether you are striving to lose weight through diet and exercise or through medical weight loss it’s important to not set unrealistic expectations with respect to your weight loss; doing so can result in disappointment and frustration. In order to avoid these frustrations become more knowledgeable of weight loss components. Doing so will help you to set realistic expectations and achieve success on your weight loss journey. Learning three basic factors to weight loss will help you further understand your body and will help you to make realistic weight loss goals.
First, you’ll want to learn about your Resting Metabolic Rate, or RMR. RMR refers to the number of calories your body burns during a day (i.e. a 24 hour period). You can determine your RMR by visiting websites that contain Resting Metabolic Calculators, where you’ll need to input your height, weight, age, gender. Or you can have your RMR more accurately tested at our center with a device called the MedGem. This device measures your RMR and takes only 15-20 minutes. It will give you a number that tells how many calories you burn in 24 hours at rest.
Second, it’s important to know how many calories are burned with various exercises. Many people estimate or guess the number of calories they are burning during exercise; however, this can set up unrealistic expectations. Instead, use a heart rate monitor, which can provide you with a more accurate figure for the amount of calories burned during exercise.
Third, like calories burned during exercise, it’s equally important to know how many calories you are consuming with food and drink. Many people underestimate the amount of calories they consume in certain foods and beverages, which again may result in unrealistic weight loss expectations. Remember, even foods like walnuts, which are packed with healthy vitamins and antioxidants, may be high in calories. Therefore, read food labels to obtain caloric numbers and measure food at home to control your portion size and calorie intake.
Taking these three factors into account will help you set more realistic goals in order to lose weight and achieve a healthier lifestyle.