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Maintaining your weight without exercise

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Weight loss is a journey that starts from your current weight. Individual weight is a reflection of the homeostasis your body has achieved based on genetics which is predetermined and diet and exercise which we can control. As such, it can be very hard to change your weight or body composition if you continue the same habits that brought you to your current weight.

The difficulty in weight loss is that unhealthy habits we pick up over the years tend to cause difficulties for us over time. But the short-term happiness from eating salt, sugar and fat keeps us coming back for more.

The beginning point of starting the medical weight loss journey is to find out how many calories your body needs to maintain your current weight and this includes the basal metabolic rate and the amount of exercise you do. The basal metabolic rate reflects how many calories you need to have on a daily basis to maintain your current weight without any exercise.

Most nutritional weight loss labels on the back of foods are standardized to a 2000-calorie-a-day diet. It’s very surprising for many patients to suddenly realize their basal metabolic rate is only 1500 cal and eating a 2000 cal diet without exercising 500 cal a day will likely result in weight gain. For example, a nutritional label that states the caloric intake is 25% of your daily intake will actually be 33% of your individual 1500 cal diet. So you should only have 3 servings a day and not 4 if you are trying to just maintain your weight.

Weight gain in adults can result in increased fat stores that will significantly increase the risk of developing chronic diseases like diabetes, hypertension, dyslipidemia and ultimately metabolic syndrome. Some of these are reversible but all of these over time will increase the risk for cardiovascular disease, strokes and heart attacks.

It is interesting how many patients I see for medical weight loss try diets and spend a lot of money without knowing their baseline targets. Knowing how many calories your body will burn in a day as a basal metabolic rate can give you a great snapshot into your personal health. Our Fit 3D body scanner gives you that baseline number along with many other important metrics in just a few minutes. Call our office if you are interested in healthy weight loss.

Dr. Kern Brar is a board-certified internal medicine physician and partner at Tri-City Primary Care. He lives in North County and has helped hundreds of patients lose weight with medically monitored weight loss and a natural approach to health. To learn more call 760-940-7000.

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