By Kara Carper, M.A.

Here’s a question we hear almost daily at our offices, “Why can’t I lose weight when I’m working out every day?”  If this is something you can relate to, read on to find out why working out is just one piece of the weight-loss puzzle.

In an analysis of 33 clinical trials, researchers determined that diet controls approximately 75% of weight loss (Men’s Health, April 2008).  Don’t move your gym shoes to the back of your closet though!  Exercise is an important part of any weight loss plan and helps build metabolism and develop lean muscle mass that is essential for long-term weight management.  Not to mention that exercise increases energy, improves moods, builds self-esteem, and reduces the risk of diabetes and cardiovascular disease.  Just keep in mind that the majority of weight loss happens from properly nourishing the body.

One of the biggest mistakes people make nutritionally is approaching their eating habits as a diet, relying on low-calorie foods or restrictive eating plans to help them slim down.  This strategy generally backfires because it tends to slow metabolism and increase cravings, which is a vicious cycle.

It is more useful to approach eating from a point of balance.  This means balancing meals and blood sugar.  Eating five to six times per day will balance blood sugar if the meals themselves are balanced with protein, carbohydrate and fat.  The Standard American Diet (S.A.D.) is often low in protein, laden with unhealthy fats, and too high in processed carbohydrates.  Our bodies respond to the S.A.D. diet with irritation, confusion, cravings, low moods, inflammation and weight gain, according to Mark Hyman, MD, and author of UltraMetabolism (Scribner, 2006). 

Protein is the most important nutrient for weight loss, and increases metabolism by a whopping 70% for several hours, every time we eat it!  Eating protein five to six times per day keeps the metabolic fire fueled all day long.  A study conducted by the Food Science and Human Nutrition Department at the University of Illinois in 2000 found that protein improves body composition and blood lipid profiles during weight loss in adult women.  The amount of protein used in the study was 125 grams per day (17 oz).

Then there is fat, an important nutrient on which we cannot skimp.  Eating too little fat or the wrong type of fat will slow metabolism. We see this all the time with people on low-fat diets who are exercising daily and not losing weight.  Don’t be afraid of healthy fats such as olive oil, butter, nuts, avocadoes, and coconut oil.  The recommended portion with every meal and snack is approximately 10 grams.  Avoid hydrogenated and other refined oils (corn, soybean, cottonseed, canola), as they can desensitize insulin receptors, which eventually leads to insulin resistance and weight gain.

What about carbohydrates? Do we need to get rid of all carbs and go on a diet similar to Atkins?  Absolutely not, but it’s important to know how many carbohydrates are appropriate to eat.  Carbohydrates supply energy, so the more active individuals are, the more carbohydrates they need.  A marathon runner has very different needs than a moderate exerciser.  Most of us are not active enough to justify a high carbohydrate diet and don’t need more than 25-30 grams for a meal (half of that for a snack).  This should be achieved with mostly fruits and vegetables and smaller amounts of starches.  Limit total carbohydrates to less than 130 grams per day for weight loss. Remember: excess carbohydrates are stored as fat.

Changing dietary habits is not easy.  We live in a society where processed foods are available everywhere.  Without daily focus and commitment, along with support, the chance of long-term success is greatly diminished. At Nutritional Weight and Wellness, we say that if you are serious about losing weight, “Change your nutrition to change your weight.”