The See-Saw Truth:

 Why “Calories In, Calories Out” Can Fail for Weight Loss

We’ve all heard it a million times: Be mindful of what you’re eating, and keep moving. Or maybe you’ve heard me say, Every little bit counts.  If weight management were really that simple, and calories in, calories out were all it took, we’d all be walking around at our ideal weight, right?

Let me share a metaphor I learned recently during a nutrition class that made this click for me. Picture a playground see-saw.  Two people balancing on either side, moving back and forth:

• Left side: Calories in (food)
• Right side: Calories out (exercise)
• The promise: Balance it perfectly and you’ve got your perfect weight

Have you got the image in your head? So why do calories in not always equal calories out? I’m glad you asked. Here are a few reasons:  

1. Metabolic Differences -Your metabolism isn’t a fixed number. It’s constantly shifting based on our hormones, sleep patterns, stress level and quality of food. A handful of factors are also important like age, basal metabolic rate (what our bodies do at rest), genetics and sex. 
2. Hormone Imbalances – Have you ever noticed that when you sleep poorly, you wake up ravished and craving sugar and carbs? That’s because poor sleep, along with what food was consumed, plays into the delicate balance of insulin, ghrelin, and leptin.  These hormones control hunger cravings, satiety, and fat storage. Thanks a lot, Dunkin’ Donuts Munckins
3. Food Quality – Calories represent the energy our food provides, and not all calories are created equal.   Consider this:  100 calories of gummy bears spike your insulin, trigger cravings, and signal the body to store as fat. While 100 calories of an apple provide fiber, keep you satisfied, and actually cost energy to digest.  It’s like the elementary school bully who was the same size, but stronger than the kid stranded on the top of the see-saw, legs dangling and tears brewing
4. Gut Health – Did you think I would skip my 2nd favorite topic?  Good nutrition is important for proper gut health and immune function, and is helped by a balanced diet and lifestyle. Our gut bacteria (microbiome) is complex and plays a role in nutrient absorption, metabolism and potentially weight.

At this point you might be thinking: Great blog topic, Melissa! Thanks for the good news!     Don’t worry, the tips are coming up:

1. Eat Better, Not Less – It’s not about eating less (calories), it’s about eating better (calories). Stop trying to balance your see-saw by starving yourself or doing hours of cardio you hate. Start by changing the quality of what you’re putting on that see-saw. Our bodies are incredibly smart and when we give it the right fuel (food), and it knows exactly what to do.
2. Eat More Whole Food – Whole food is a food in it’s most natural state. Think grains, legumes, fruits and vegetables, beans, animal products, nuts.  Just like medications, not all nutrients are absorbed equally. Your body might only use 10-30% of synthetic vitamins, but whole food nutrients come with natural cofactors that help your body actually use the food. Click here to connect via email and learn how to add more whole foods to your diet!
3. Reduce Processed Food -Unlike whole food, this has been modified from it’s natural state. Some minimally processed food is ok, like frozen veggies, however aim to limit ultra-processed food like instant noodles (sorry Ramen lovers).  About 70% of your immune system lives in your gut, and it produces 90% of your serotonin (your happy hormone). When your gut is out of whack from processed foods, it literally changes how you store fat and crave food. Also, they are addictive.
4. Balance– Chronic inflammation from poor diet, stress, and toxins slows metabolism, confuses hormones, and keeps our bodies in a phase of storing weight. Your body responds better to consistent, moderate improvements than dramatic changes you can’t maintain. The key is consistency in the fundamentals (good food, movement, sleep, stress management) paired with self-compassion when things don’t go according to plan; Create sustainable habits, but let life happen.
5. Concentrated Plant Nutrition – When you give your body concentrated nutrition from real, whole foods, something magical happens. Your body starts working with you instead of against you, and your energy stabilizes, your cravings chill out and your metabolism finds its happy place. Studies show that people who add concentrated plant nutrition to their routine experience:

• Better metabolic markers (including improved insulin sensitivity)
• Reduced oxidative stress by up to 40%
• Enhanced immune function and fewer sick days
• Help maintain healthy gut bacteria diversity
• Reduce inflammatory markers

Click here to start a 30 day trial of concentrated plant nutrition, recommended by your favorite Pharmacist turned Farmacist. And remember my friends, every little bit does count, and it’s about progress over perfection.  You’ve got this!