Have you tried to lose weight on your own, but saw little progress? Weight loss is often not as simple as eating salads or going for more walks. There are often underlying reasons for a person’s weight gain. In order to create real, lasting weight loss, it’s important to address underlying weight gain causes and improve metabolism at its core.
One of the best ways to provide a personalized approach to weight loss is through medical weight management. Medical weight loss programs can determine why you have gained weight and then guide you through the process of losing weight and keeping it off.
At Soza Clinic, we provide medical weight loss services in Richardson, TX, that can help you lose stubborn fat and get the body you want. Take a look at this comprehensive guide to weight loss management and how to count macronutrients.
Weight Loss Management
Weight management is a wellness tool that aims to support weight loss in people who are moderately to severely overweight. Weight loss programs help you establish better eating habits and exercise routines to make sure that you lose weight and keep it off long-term.
What Is Medical Weight Loss?
Medical weight loss is a specific type of weight management that uses medicinal approaches to fat reduction. Traditional weight loss methods focus primarily on eating healthier and getting more physical activity.
Medical weight loss services, on the other hand, go in-depth to look at the underlying cause of weight gain and develop a customized approach to your weight loss.
What Are Macros?
An important part of any weight loss program is understanding micro and macronutrients. When you begin a medical weight loss treatment, you will learn how to analyze your nutrients and optimize them in order to see the best possible weight loss results.
Macronutrients are the nutrients that your body needs in large amounts in order to function. Macros support smooth and healthy function in a number of important organs and systems throughout your body. This includes energy production, tissue repair, and metabolic function.
In order to count your macros, you need to know what constitutes a macronutrient in the first place. What are some examples of macronutrients that might already be in your diet? The following is a breakdown of the three most important macronutrients and how to count them for weight loss:
Carbohydrates
The first macronutrient that your body needs is carbohydrates. Carbohydrates are energy-rich foods that can be either simple or complex. Simple carbohydrates are processed quickly by the body and converted into energy. Simple carbs include:
- Baked goods
- Sugary cereals
- Soft drinks
While these carbohydrates provide energy, this energy is only short-term and results in a crash. These carbs also tend to be high in sugar, which can have adverse health effects. This means that simple carbs should be consumed at a minimum.
The healthier carb is the complex carbohydrate. Complex carbohydrates take longer for the body to process and can produce more significant, lasting energy. These carbs are also high in fiber, which can make you feel full for longer periods of time. Complex carbohydrates include:
- Fruits
- Vegetables
- Whole grains
- Nuts
- Beans
When counting carbs, check food labels to determine the fiber content vs. sugar content. Carbs that are high in fiber and low in sugar are likely to be complex carbs, and they should be consumed in higher amounts.
The recommended amount of carbohydrates per day is 130 to 230 grams. This can be broken down into 45 to 60 grams per meal, with about 10 to 25 grams per snack.
Proteins
The second macronutrient that your body needs is protein. Protein is the organic compound that supports muscle growth, tissue repair, and other key body functions. There are several different types of proteins, but the one that is necessary for health and weight loss is lean protein. Lean protein can be found in:
- White-fleshed fish
- Plain Greek yogurt
- Beans
- Peas
- Skinless white meat poultry
- Tofu
- Lean beef
- Powdered peanut butter
- Low-fat cottage cheese
For weight loss purposes, you will need to consume a diet that is high in lean proteins. Ideally, you should aim for 0.73 to 1 gram of lean protein per pound of body weight. If you are more physically active, you can increase this amount to about 1 to 1.5 grams of protein per pound.
Fats
The final macronutrient your body relies on is fat. When you hear the term “fat,” you might instantly think of unhealthy foods that you should consume at a minimum. The reality is that there are both healthy and unhealthy fats, which each play a role in your weight.
Unhealthy fats include saturated fats and trans fats. When you consume these fats in moderate to large amounts, they can lead to weight gain. Unhealthy fats include foods like:
- Butter and dairy
- Baked goods
- Processed foods
- Fried foods
- Chips and cookies
- Most fast-food options
The macro that should be included in your weight loss diet is healthy fat. Healthy fats are monounsaturated or polyunsaturated fats, which are specific types of fat that facilitate normal functions throughout the body. This includes digestive function, metabolism, and other essential processes. Healthy fats include foods like:
- Avocados
- Extra virgin olive oil
- Coconut oil
- Nuts
- Seeds
- Olives
To lose weight, it’s important to carefully count the healthy fats in your diet. While healthy fats do present a variety of benefits, you can gain weight over time if you consume too much of them. The recommended amount of fat intake for weight loss is between 42 and 58 grams per day.
Personalized Medical Weight Loss in Richardson, TX
Sometimes diet and exercise simply are not enough to produce the weight loss results you are looking for. Medical weight loss programs can help you target the source behind your weight gain and make healthier choices going forward. At Soza Clinic in Richardson, TX, we offer personalized weight loss services that can lead you to the figure you want and help you maintain it long-term. Contact us online or by phone to find out more today.
