Nutrition

What are your thoughts on calorie deficit? How do you know the appropriate amount of calories your body needs?

Unlocking the Mystery of Calorie Deficit: Finding Balance

The question is, what are your thoughts on calorie deficit and how do you know the appropriate amount of calories your body needs? And honestly, that's a very complicated question. It seems simple, but the problem we have is all of our calorie goals that we set are based on estimates. We have to estimate what your resting metabolic rate is. We have to estimate how many calories you burn through movement. Even our tracking devices like our smart watches are not accurate. They overestimate the amount of calories burned. And then when we go to the flip side, the calories that we're tracking that we're eating, those have a lot of error as well. The labels on the food that we buy, they're allowed to have up to 10% error. So you can't even be accurate with that. So everything's based on estimates. So from a calorie deficit, that is what we need to be in if we're trying to lose weight. The trick is finding a method that works for you to maintain that calorie deficit. From a how do we know that we're in a calorie deficit, we do have to monitor what we eat, monitor weight, and you have to be patient. See how your body responds to the amount that you're eating. And if you're maintaining weight, then you're at calorie balance. So if you're trying to lose weight, then we need to either increase the activity that we're doing while maintaining the food or decrease the amount of food that we're eating. And again, monitor that until you reach the goal that you're trying to reach.

Achieving a calorie deficit is not an exact science, as many of the measurements are based on estimates. The best way to reach a calorie deficit is to monitor how your body responds to the amount of food and activity you do, and adjust accordingly until you reach your goal.

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When it comes to calorie deficit and determining the appropriate amount of calories your body needs, it's a complex matter. The challenge lies in the fact that calorie goals are based on estimates. Resting metabolic rate and calories burned through movement all require estimation. Even tracking devices like smartwatches are not entirely accurate, often overestimating calorie burn. On the flip side, the calories we track when eating also have a margin of error. Food labels can legally have up to 10% error, making accuracy difficult. However, a calorie deficit is necessary for weight loss. The key is finding a method that works for you in maintaining that deficit. To determine if you're in a calorie deficit, it's important to monitor what you eat, track your weight, and be patient. Observe how your body responds to the amount of food you consume. If you're maintaining weight, you're at calorie balance. To lose weight, you'll need to either increase activity while keeping food intake constant or decrease the amount of food consumed. Monitoring and adjusting as needed will help you reach your desired goal.

What are your thoughts on Berberine for weight loss?

Research shows limited benefits of berberine for weight loss

So what are my thoughts on berberine for weight loss? Generally I'm not a fan of any supplement for weight loss. They have not been shown to work. I would say specifically to this I would use caution, especially depending on what medication you're on. It's been shown to interact with diabetes medications and blood pressure medications so it's definitely not something I would just play around with. But the research on this has not shown any real added benefit above controlling your food intake and exercising.

Be cautious with using berberine for weight loss. Research has not shown it to be an effective supplement and it may interact with certain medications, so talk to your doctor before taking it.

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Regarding berberine for weight loss, I generally do not support the use of supplements for weight loss as they have not been proven effective. Specifically for berberine, caution is advised, especially if you are taking medication. It has been found to interact with diabetes medications and blood pressure medications, so it should not be taken lightly. However, research has not demonstrated any significant added benefits of berberine beyond controlling food intake and exercising to manage weight.

If I wanted to get lean and lose fat, should I be consuming protein right when I wake up?

Protein Timing: Do You Need it First Thing?

The question is, if I wanted to get lean and lose fat, should I be consuming protein right when I wake up? And in short, you do not have to. You can, but you don't have to. When it comes to getting lean and losing fat, the important things to remember about protein is that we get enough for the whole day and we distribute it spaced pretty evenly throughout the day. So for the day, you should be looking at 0.8 to a gram per pound. Some will suggest a little more than that, but if you're in that range, you'll be doing good to protect your muscle as you lose fat. On a per meal basis, look for close to 0.2 grams per pound in protein for those meals. So for most people, that's 20 to 40 grams in a meal. And always look for high quality protein, which is found in eggs, milk, yogurt, cheese, meats like chicken and beef.

You don't have to consume protein right when you wake up, but it is recommended that you get enough protein throughout the day for your body to properly lose fat. Look for 0.2 grams per pound of protein in each meal and choose high quality proteins like eggs, milk, yogurt, cheese, chicken, and beef.

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If you want to get lean and lose fat, consuming protein right when you wake up is not necessary, but it is an option. When focusing on getting lean and losing fat, the key is to ensure that you consume enough protein throughout the day and distribute it evenly. Aim for 0.8 to 1 gram of protein per pound of body weight for the entire day. Some may suggest slightly higher amounts, but staying within this range will help preserve muscle while losing fat. On a per meal basis, aim for approximately 0.2 grams of protein per pound, which translates to around 20 to 40 grams of protein per meal for most people. Always prioritize high-quality sources of protein such as eggs, milk, yogurt, cheese, chicken, and beef.

Why does my weight seem to not change no matter what I eat?

Why is my weight not changing despite my diet?

The question is why does my weight seem to not change no matter what I eat? And honestly I would need a lot more information, but generally when people ask this, it's they're not tracking what they're eating, they're not tracking what they're doing physically, so the only way your weight is going to change is if there's a difference between calorie expenditure and calorie intake, and without monitoring that, it's really, really difficult to see change. Without monitoring it, we tend to match up pretty effectively our calorie intake with our expenditure. When you do more, you're hungry and you eat more. When you do less, we tend to eat less. So the first step is monitoring what you're eating and what activity you're doing.

Without tracking calorie intake and expenditure, it's difficult to see a change in weight. The first step is monitoring what you're eating and how much activity you're doing.

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The reason why your weight seems to remain unchanged regardless of what you eat is a complex matter that requires more information. However, in general, when people ask this question, it often indicates that they are not tracking their food intake or physical activity. Weight changes are influenced by the balance between calorie expenditure and calorie intake. Without monitoring these factors, it becomes challenging to observe any significant changes. In the absence of monitoring, our body tends to align our calorie intake with our expenditure. When we engage in more physical activity, we feel hungry and consume more calories. Conversely, when our activity levels decrease, we tend to eat less. The first step towards understanding this issue is to start monitoring both your food intake and physical activity.

What types of food increase your metabolism?

Debunking the Myth: No Food Can Boost Your Metabolism

So the question is, what types of food increase your metabolism? And people want to know that. And the problem is food itself isn't going to increase your resting metabolic rate. Metabolism is really taking food that you eat and converting it to energy that your body can use. And I guess the simple answer is protein takes more calories to digest than fat and carbs do. So protein will cause you to have a slight increase in metabolism, but honestly there's not really food to increase metabolism. There are diseases that cause your metabolism to increase, but I would not classify any food as a metabolism booster.

Eating protein can cause a slight increase in metabolism, but there is no food that will significantly boost your metabolism.

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The types of food that can increase your metabolism are a common interest for many people. However, it's important to note that food itself doesn't directly increase your resting metabolic rate. Metabolism refers to the process of converting the food you eat into energy that your body can use. In terms of food, protein requires more calories to digest compared to fat and carbs. Therefore, consuming protein may lead to a slight increase in metabolism. However, it's important to understand that there isn't a specific food that can be classified as a metabolism booster. While certain diseases can cause an increase in metabolism, food alone is not capable of significantly boosting metabolic rate.

Should injured athletes eat less to maintain weight throughout their injury?

Nutrition for Injured Athletes: Eat Differently, Not Less

Should injured athletes eat less to maintain weight throughout their injury? And it's yes and no. They need to eat differently. They need to focus on adequate protein and spacing protein throughout the day. And depending on the injury, they may need other specific nutrients. They will be burning more calories at rest because they're dealing with the injury. But then obviously, they're doing less physical activity. So they're burning less intentional activity. So compared to when they're healthy and fully participating in their sport, they do need a little less. But they have to be careful not to go too far, too low, because then it'll delay healing from the injury. And an interesting thing is an injured athlete still burns more calories than a non-athlete.

Yes and no. Injured athletes need to eat differently, focusing on adequate protein and nutrients. They will be burning more calories at rest than non-athletes, but they should be careful not to go too low in their caloric intake, as it could delay healing from the injury.

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Should injured athletes eat less to maintain weight throughout their injury? The answer is both yes and no. They need to adjust their diet, focusing on adequate protein and spacing it throughout the day. Depending on the specific injury, they may require other specific nutrients as well. Injured athletes burn more calories at rest due to their injury but engage in less physical activity, resulting in fewer intentional calories burned compared to when they are healthy and actively participating in their sport. So, they do need to consume slightly fewer calories. However, they must be cautious not to restrict their intake too much as it can hinder the healing process. It's worth noting that even injured athletes still burn more calories than non-athletes.

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Randy Bird,MS,RD,CSSD,CSCS answers your Nutrition questions. See all the advice Randy Bird,MS,RD,CSSD,CSCS has and get answers to your own Nutrition questions.

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Randy Bird joined UVA's athletics staff in 2010 as director of sports nutrition. Prior to UVA, he worked as a sports nutritionist at the University of Kansas, a clinical dietitian in Virginia and Pennsylvania, and completed internships with Virginia Tech and the University of Delaware. Bird has a Bachelor's and Master's in Food, Nutrition, and Exercise Science from Virginia Tech. He is a registered dietitian, a founder and past president of the Collegiate and Professional Sports Dietitians Association, and a member of the American College of Sports Medicine and the National Strength and Conditioning Association.