Weight Loss Q&A: Exercise, Nutrition, Hormones, and more

Answering common weight loss questions: From hormones to exercise and nutrition

I’ve been overweight for years, can you help me to lose weight?

Weight loss is a process that happens when you burn more calories than you consume. To achieve that, you need to create a calorie deficit by reducing the number of calories you consume and increasing the number of calories you burn through exercise and daily activities. 

Eating a diet rich in nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains can help you achieve a calorie deficit and lose weight. These foods are low in calories and fiber and provide essential vitamins and minerals that help support overall health. It’s also important to stay active and engage in regular physical activity, as regular exercise can help to boost metabolism, burn more calories, and build muscle. 

I eat well, but the scale keeps going up with age. What can I do?

As you age, your metabolism naturally slows down, which means you burn fewer calories at rest. As a result, it can make it harder to maintain a healthy weight. Additionally, muscle mass and function decrease with age, contributing to a slower metabolism. 

However, remember that regular physical activity can help combat the slowdown of metabolism as it helps build and maintain muscle mass and improve overall fitness. It can also increase your metabolism and make it easier to maintain a healthy weight. Regular physical activity, such as cardio and strength training, can also improve overall health, reduce the risk of chronic diseases and increase energy levels. 

They keep saying my hormones have nothing to do with my inability to lose weight. Is there any truth in that?

Hormones play a crucial role in our body’s metabolism and weight management. Imbalances in hormones such as thyroid, insulin, and cortisol can cause weight gain and difficulty losing weight. These hormones control appetite, metabolism, and body fat storage. When imbalanced, they can lead to weight gain, difficulty losing weight, and cravings for unhealthy foods. 

Additionally, hormonal changes during andropause, menopause and other life stages can also affect weight. So, it is good to be aware of these changes and consult a healthcare professional if you notice any changes in your weight or are struggling to lose weight. Finally, please keep track of your body’s signals and listen to what it tells you.

My clothes fit much better. The scale says otherwise. What is going on?

A body composition scale is a typically better option than a kitchen scale, such as DEXA or InBody. However, the kitchen scale may not give an accurate picture of your progress, especially when trying to lose weight and increase muscle mass. 

The number on the scale does not consider changes in body composition, such as a decrease in body fat and an increase in muscle mass. These changes can coincide, making the scale an unreliable indicator of progress.

A better way to track progress is by measuring body measurements such as the waist, hips, and thighs or taking progress photos. These methods can provide a more accurate representation of changes in body composition.

Additionally, you can track your progress by monitoring how your clothes fit, how you feel, and your energy levels. These are key progress indicators and can be great motivators to continue your weight loss journey.

It’s important to remember that weight loss is not a linear process and can be affected by many factors; it’s imperative to have a plan that includes multiple tracking methods to have a clear picture of your journey.

Is sexual performance related to my weight?

Weight can impact sexual performance in a few ways. Being overweight or obese can lead to decreased self-esteem and body image issues, negatively affecting sexual desire and confidence. Excess weight can also lead to reduced energy levels, making it harder to engage in sexual activity.

Additionally, obesity can increase the risk of chronic health conditions such as diabetes, heart disease, and high blood pressure, which can affect sexual function. Excess weight can also stress joints and muscles, making certain sexual positions uncomfortable or challenging to maintain.

Moreover, obesity can affect hormone levels, which can cause erectile dysfunction in men and vaginal dryness in women.

Maintaining a healthy weight through a balanced diet and regular physical activity is vital to support overall health and sexual function.

If you want to lose weight, you need to make some sacrifices?

Whole, unprocessed foods are considered a healthy way of eating, but it’s not a requirement for weight loss. The key to losing weight is creating a calorie deficit, which means consuming fewer calories than you burn through exercise and daily activities. Eat a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, and be mindful of portion sizes and limit processed and high-calorie foods.

Remember, weight loss should be a sustainable process, and restrictive dieting can be hard to stick to long term. So it’s essential to find a balance that works for you and allows you to enjoy the foods you love in moderation.

Weight loss is not a one-size-fits-all solution, and what works for one person may not work for another.

How does low testosterone affect my body? 

Low testosterone can affect weight management in a few ways. First, testosterone helps with muscle growth and maintenance. When testosterone levels are low, muscle mass may decrease, resulting in a slower metabolism. This makes it harder to lose weight or maintain a healthy weight.

Additionally, low testosterone can lead to an increase in body fat, particularly around the abdominal area. It can also cause decreased energy levels and a lack of motivation to exercise, contributing to weight gain.

It’s worth noting that weight gain and difficulty losing weight can have multiple causes.

Serious question. Do I need to stop eating carbs to lose weight?

Carbs are an essential macronutrient that provides energy for the body. “Good” carbs are in many foods, including fruits, vegetables, grains, and legumes. Carbs are not inherently “bad” and can be part of a healthy diet.

However, consuming too many processed, high-sugar carbs can contribute to weight gain and increase the risk of chronic diseases such as diabetes and heart disease. Therefore, it’s important to choose nutrient-dense carbs, like fruits, vegetables, and whole grains, and be mindful of portion sizes.

Does everyone need to consume a gram of protein per total body weight?

Protein is a critical nutrient for weight management as it helps build and repair muscle tissue and aids in feeling full, which can help with weight loss. However, the appropriate protein intake for an individual depends on several factors, such as weight, body composition, and activity level.

If your goal is to lose weight and decrease body fat, a higher protein intake may be beneficial as it can help to preserve muscle mass while promoting fat loss. On the other hand, if your goal is to build muscle, a higher protein intake may be necessary to support muscle growth and repair.

Athletes and individuals with physically demanding jobs typically require more protein to support muscle recovery and growth.

A general rule of thumb for protein intake is to aim for at least 0.72* grams of protein per pound of body weight. However, this can vary depending on individual needs, goals, and activity levels. 

Alternatively, use this calculator to estimate your daily protein intake. https://dadbodtransformation.co/app/

I work long hours. How can I manage my daily food intake to have enough nutrients and calories to lose weight?

Managing your daily food intake while working long hours can be challenging, but ensuring that your diet provides enough nutrients and calories to support weight loss is possible. Eating a balanced and varied diet that includes a mix of nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can help to provide the necessary nutrients. 

Also, plan your meals, so you can pack healthy snacks and meals to take to work. Eating smaller, more frequent meals throughout the day can also help to keep energy levels up and prevent overeating.

You can also consider preparing meals in advance, such as cooking a batch of meals on the weekends, to have them ready for the week. It can save time and make it easier for you to stick to a healthy diet.

Drink enough water and fluids throughout the day, as being dehydrated can lead to feelings of hunger and fatigue.

I am a trucker that’s almost always on the road. What can I do in terms of exercise, without gym access or equipment, for that matter?

Exercise is crucial for overall health and fitness, even for truckers who are almost always on the road. However, without access to a gym or equipment, be creative in finding ways to stay active and incorporate physical activity into your daily routine.

One way to do this is by taking regular breaks while driving and doing bodyweight exercises such as push-ups, squats, and lunges. You can also take a walk around your truck or stretch during breaks.

Another option is to do exercises that don’t require equipment, such as running or hiking. These activities are easy to do and can help to improve flexibility, strength, and cardiovascular health.

It’s also important to be mindful of your driving posture, take regular breaks, and stretch your body. You can also engage in activities you enjoy when you have the opportunity.

I need to lose about 30 lbs, but access to the gym is limited to only 2-3 times weekly. Is this enough, and what else can I do to increase my chance and lose weight?

Losing 30 lbs can be a significant weight loss goal, and it’s fundamental to have a realistic and achievable plan. But that does not mean impossible. And 30 could be a two-goal split. 

Access to the gym 2-3 times a week can benefit weight loss, but it’s important to remember that weight loss is not just about exercise. A healthy diet and calorie deficit are also crucial for weight loss. Eating a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, can help to support weight loss.

Stay consistent with your exercise routine and make the most of your gym sessions by focusing on resistance and high-intensity interval training. You can also incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator or walking during lunch breaks.

It’s also important to be mindful of your calorie intake, ensure you are in a calorie deficit and track your daily food intake.

A strong body, clear mind, loving relationships, and a supportive family are the foundation for a healthy and fulfilling life.

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