What are the Key Considerations for Weight Loss and How to Support our Metabolism?
In the quest for achieving weight loss and optimising metabolism, it's crucial to adopt a holistic approach that encompasses various aspects of health and wellness. From nutrition and exercise to sleep and stress management, every facet of our lifestyle plays a vital role in shaping our body composition and metabolic function. In this comprehensive guide, we'll explore evidence-based strategies to enhance weight loss, support metabolism, and promote overall well-being.
What is Weight Loss?
Weight loss refers to the process of reducing body weight, typically through a combination of dietary changes, increased physical activity, and behaviour modifications. In simple terms, it involves expanding more energy than what we consume. While weight loss goals may vary from individual to individual, the primary objective is to achieve a healthy and sustainable reduction in body fat while preserving lean muscle mass (1).
What Nutrition Aspect to Focus on for Weight Loss?
Proper nutrition forms the cornerstone of any successful weight loss journey. By fuelling our body with nutrient-dense foods, we can support metabolic function and optimise energy levels. Focus on incorporating a balanced mix of macronutrients, including lean proteins, healthy fats, and complex carbohydrates, into our diet. Choose whole, unprocessed foods whenever possible, and prioritise plant-based foods, such as fruits, vegetables, legumes (chickpeas, lentils, and beans), and whole grains (grainy bread, rolled oats, quinoa).
Following the balanced plate model is a simple and less time consuming way to achieve the weight loss without having to calorie count. This model involves bulking your plate full of colourful nutrient-dense salad and/or vegetables that contain large amounts of fibre to keep us full without the extra calories.
Model involves:
1/2 plate (2 cupped hands) of non-starchy vegetables such as leafy greens, broccoli, cauliflower, capsicum, zucchini, cucumber, etc.
1/4 plate (palm size) of lean protein such as lean red meat, chicken, turkey, seafood, eggs, dairy (milk, natural yoghurt, cheese), legumes and tofu.
1/4 plate (fist size) of a high fibre carbohydrate such as whole grains (grainy bread, spelt pasta, basmati rice, rolled oats) and starchy vegetables (potato, sweet potato, corn, peas, and legumes).
What is the Importance of Protein in Weight Loss?
Protein plays a crucial role in supporting muscle growth, repair, and metabolism. Incorporating adequate protein into our diet can help preserve lean muscle mass during weight loss and support metabolic rate. Protein contains a higher thermic effect of food and therefore, requires more energy to breakdown compared to our other macronutrients. Aim to include high-quality protein sources, such as lean meats, poultry, fish, eggs, dairy products, tofu, tempeh, and legumes, in our meals. Additionally, consider incorporating protein-rich snacks, such as Greek yogurt, cottage cheese, boiled eggs, nuts, and legumes to maintain hunger levels and maintain steady energy levels throughout the day.
Protein requirements range from person to person based on their activity levels, age, and health status. On a basis, protein requirements can range from 0.8-1g/kg body weight for the general population to 1-1.5g/kg if looking for weight loss or in menopause, or elderly (2). To identify your protein requirements, please speak with an accredited dietitian.
What are the Physical Activity Recommendations to Achieve Weight Loss?
Regular physical activity is essential for promoting weight loss, improving metabolic health, and enhancing overall well-being. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to maximise the benefits of your workout routine. Incorporate activities that you enjoy and can sustain long term, whether it's brisk walking, cycling, swimming, dancing, yoga, or weightlifting. Remember that consistency is key, so aim for at least 150-300 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise with 2 times being strength/resistance exercise per week, as recommended by the Australian Department of Health (3). Muscle mass has been shown to burn more energy at rest than fat mass (4). Incorporating 2 times strength/resistance exercises per week, can help sustain a greater muscle mass body composition and therefore, support our metabolism and weight loss.
How does Sleep Effect our Weight Loss Journey?
Quality sleep is often overlooked but plays a critical role in regulating appetite, metabolism, and weight management. Aim for 7-9 hours of uninterrupted/ quality sleep per night to support optimal metabolic function and promote overall health (1). Create a relaxing bedtime routine, optimise your sleep environment, and limit exposure to electronic devices ~30 minutes to 1 hour before bedtime to improve sleep quality. Prioritise consistency in your sleep schedule, aiming to go to bed and wake up at the same time each day, even on weekends.
How does Stress Impact Weight Loss?
Chronic stress can wreak havoc on our health and metabolism through the sustained high levels of cortisol (stress hormone) and changes in our appetite hormones in the body. This may lead to us remaining in the fight or flight system and/or overeating due to alters in our appetite hormones (1). We need to incorporate stress management techniques throughout our daily routine, such as mindfulness meditation, deep breathing exercises, yoga, tai chi, or muscle relaxation techniques. Also, prioritise self-care activities that promote relaxation and rejuvenation, such as spending time outdoors, engaging in hobbies, or connecting with loved ones.
How does our Hormones Effect Weight Loss?
Hormones play a key role in regulating metabolism, appetite, and weight management (5). Factors such as age, gender, genetics, and medical conditions can influence hormonal balance and metabolic function. While some hormonal changes are inevitable such as going into menopause, certain lifestyle modifications can help support hormonal health and promote weight loss. Focus on maintaining a healthy weight, eating a balanced diet, staying physically active, managing stress, and getting adequate sleep to optimise hormonal balance and metabolic function.
Specific requirements are based on what hormones are imbalanced. E.g. sex hormone imbalances in Menopause and PCOS, elevated insulin levels, etc. Please work with a dietitian or health practitioner for specific dietary or medical interventions.
How does our Gut Health Influence Weight Loss?
Emerging research suggests that gut health plays a crucial role in metabolism, weight regulation, and overall health (6). Nourish your gut microbiome by consuming a diverse range of fibre-rich foods, fermented foods, prebiotics, and probiotics.
Fibre-rich foods: colourful range of fruits and vegetables, whole grains, nuts, seeds and legumes.
Fermented foods: sauerkraut, sourdough, miso, and tempeh.
Prebiotics: onion, garlic, leek, lentils, oats, barley, cooled potato, rice, pasta.
Probiotics: natural yoghurts (or brands such as Farmers Union Plus and Vaalia), Kimchi, Kefir.
Additionally, consider limiting intake of processed foods, sugary beverages, and artificial sweeteners, which can negatively impact gut microbiota composition and metabolic health when consumed in large quantities.
Conclusion:
Achieving weight loss and optimising metabolism requires a multifaceted approach that addresses various aspects of health and wellness. By focusing on nutrition, protein intake, physical activity, sleep quality, stress management, hormonal balance, and gut health, we can support our body's natural ability to achieve and maintain a healthy weight. Remember to prioritise consistency, patience, and self-compassion on your journey to optimal health and well-being.
References:
Centres for Disease Control and Prevention (CDC), ‘About Healthy Weight and Growth’, CDC, Feb 20, 2024.
https://www.cdc.gov/healthy-weight-growth/about/index.htmlMoon J, Koh G. (2020). ‘Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss’ J Obes Metab Syndr. 2020 Sep 30;29(3):166-173.
doi: 10.7570/jomes20028.Department of Health and Aged Care. ‘Physical activity and exercise guidelines for all Australians’. Australian Government. May 7 2021.
https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australiansCasabianca, S, S. ‘Cardio or Weightlifting: Which Is Better for Weight Loss?’ Healthline. Jan 30, 2024.
https://www.healthline.com/nutrition/cardio-vs-weights-for-weight-lossLandes E. ‘9 Hormones That Affect Your Weight — and How to Improve Them’ Healthline, Feb 15, 2023.
https://www.healthline.com/nutrition/9-fixes-for-weight-hormonesFujisaka, S., Watanabe, Y., & Tobe, K. (2023). The gut microbiome: a core regulator of metabolism. Journal of Endocrinology, 256(3), e220111.
doi; 10.1530/JOE-22-0111.
Copywrite: Lyndal Schnabel Dietitian 2024