NEW YEAR, NEW YOU: Weight Management 101 – Often Confusing, Frustrating For Average Person
By Dr. Mark Pinsky // December 27, 2016
Discussing weight loss or weight control in the U.S. is often confusing and frustrating for the average person. We are bombarded with misinformation and false advertising at every turn.
Most of the information we receive is provided in hopes of getting you, the consumer, to purchase a particular product.
However, if you have an understanding of some basic nutritional information, you can eliminate spending unnecessary money on products that have no science to support their use and avoid a lot of frustration.
Fruits and Veggies = ‘Good’ Carbs
The American Diet is largely based on consuming carbohydrates. I’m not advocating eliminating carbs or even going extremely low on carbohydrate consumption.
What I do believe is that one’s carbohydrate content should come predominately from fruits and vegetables and that the overall percentage consumed, should be about 40 percent of your total calorie intake. So, if your basic metabolic rate requires 2,000 calories per day, 800 calories should come from carbohydrates.
The key here is the type of carbs consumed. Consuming complex carbohydrates that come from fruits and vegetables is essential for allowing the body to process and use these carbs for energy. No one ever comes to see me for weight loss because they have consumed too many fruits and vegetables!
Protein + Consistent Exercise Program = Lean Body Mass
Next, increase your protein intake! Metabolic rate must be stimulated to effectively achieve weight loss, and increasing protein intake to 30-35 percent of total calorie intake helps to boost the metabolic rate.
In addition, consumption of protein is imperative in order to create lean body mass. Combining protein intake with appropriate resistance (weight) training is essential to developing lean body mass and decreasing fat.
Appropriate strength training, as well as other valuable forms of exercise will be addressed in the next issue of this magazine.
As a prelude to that, understand the technique and consistency are probably the two most important components of any exercise program. If you are new to exercising or haven’t participated in a long time, I advise obtaining the services of a qualified personal trainer.
This is a critical step. Finding someone who will train you correctly can be challenging. While certifications are important, obtaining a trainer that has worked with people who are your age and who have similar goals is crucial. DO YOUR HOMEWORK!
Good Hydration Critical To Weight Loss
Another key component to weight loss is appropriate water consumption. To gauge how much water you need to consume, take ½ your body weight in pounds and that number will be the total number of ounces you need to consume without exercise.
Accounting for weather, altitude, and the type of exercise can all be done using a set formula. However, assessing the color of your urine may be easier in determining hydration.
The clearer the urine, the more hydrated you are. I would suggest starting with taking in ½ your body weight in ounces and then experimenting with the intake amounts based upon the type of exercise you do. This is an important process to learn. Proper hydration allows nutrients to be driven into cells which help maintain the metabolic rate. This, of course, is vital to weight loss.
Simplify Approach, Enhance Knowledge
I am a calories in, calories out guy, and strongly believe that learning about and understanding how balancing caloric intake with type and amount of exercise is key.
However, the rigidity of this becomes much less important with effective stimulation of the metabolic rate. Your brain will learn portion control as you progress by visualizing what your plate should look like.
In the coming months, I will stay focused on nutrition and exercise. I hope to make the process of allowing you to achieve your goals less frustrating and will present things as simply as possible in an attempt to enhance your understanding.
For more information call Dr. Pinsky at 321-255-2289 or log on to MDVIP.com/MarkPinskyDO
ABOUT DR. MARK PINSKY
Dr. Mark Pinsky is an affiliate of MDVIP and is board certified in family medicine by the American Academy of Family Medicine. He completed his doctorate degree from the University of Health Sciences College of Osteopathic Medicine in Kansas City, Missouri.
His family practice residency was served at the University of Louisville in Kentucky. In addition, Dr. Pinsky completed a sports medicine fellowship in Cleveland, Ohio, with Lutheran Medical Center in conjunction with Horizon Orthopedics, the team physicians for the Cleveland Indians.
He also has a certificate of additional qualifications in sports medicine from the American Academy of Family Practice. Dr. Pinsky speaks nationally for several pharmaceutical companies and serves as the medical director for a home health care agency. Currently he is caring for Viera High athletes and is a partner of Medical Associates of Brevard. To reach Dr. Pinsky, call 321-255-2289.