When it comes to losing weight, exercise often gets the spotlight. However, while movement is important, the truth is that nutrition plays the most significant role in achieving long-term weight loss and maintaining a healthy lifestyle.
Take a moment as the Novell Primary Care and Weight Loss team in Tallahassee, Florida, explains the link between nutrition and weight loss.
While exercise has non-negotiable mind and body benefits beyond weight loss, it’s nutrition that can really make or break your weight loss goals.
Nutrition matters more than you might think because:
Weight loss comes down to creating a sustainable calorie balance: burning more than you take in. Exercise can burn calories, but it’s much easier to make progress by adjusting your diet.
For example, running for 30 minutes might burn 300 calories, but a single sugary drink can contain that amount or more. Customizing a drink and adding extra syrups takes that number into the 500 or even 600 calorie range.
Making smart food choices can help you avoid those hidden calories and keep your body fueled for success.
The right foods give your body the energy it needs to power through exercise and recover afterward. Without enough nutrients, especially protein and complex carbohydrates, you may feel sluggish during workouts and struggle to build strength and stamina.
Completing your workout can help build your calorie deficit, which in turn can aid in reaching your weight loss goals.
Tip: Eat a complex carb 1-2 hours before a workout and save your protein for after your workout.
Eating 1,700 calories of donuts may technically fit into your calorie goals, but it won’t keep you satisfied for long. On the other hand, 1,700 calories of vegetables, fruit, and lean protein will leave you full, energized, and far less likely to overeat or binge later in the day.
The bottom line: Choosing nutrient-dense foods is the key to making your calorie deficit sustainable.
Small, consistent changes to your eating habits can make a big difference in your long-term success. Here are some practical strategies to help you stay on track.
A mix of lean protein, healthy fats, and complex carbohydrates keeps your body satisfied and prevents cravings.
Paying attention to serving sizes helps prevent overeating more indulgent foods. Even healthy foods can add up if portions are too large.
It’s easy to underestimate portion sizes, and you’re not alone. Research shows that fewer than one in three portion estimates fall within 10% of the true amount, and even when giving a bit more leeway, only about half are within 25%. That’s why learning to recognize proper portions is such an important part of successful weight management.
The takeaway: if you’re just starting out, be sure to measure out your snacks.
Whole foods refer to foods that aren’t processed (or at least minimally processed). Fresh vegetables, fruits, nuts, seeds, fresh fish, and 100% whole grains keep your body energized and are naturally lower in calories than processed options.
It’s easy to swap processed foods for a less processed version. For example, if you usually eat creamed spinach, swap it out for freshly steamed spinach. If you usually eat fish sticks, try baking a salmon fillet instead.
Bonus: because they’re not processed, whole foods retain more of their vitamins and minerals.
Sometimes thirst can be mistaken for hunger. Drinking enough water supports your metabolism and can help reduce unnecessary snacking.
Slowing down and paying attention to your body’s hunger signals helps prevent emotional or stress-related eating.
It can also help prevent overeating in general, unrelated to stress eating. That’s because it can take 20 minutes for your brain to realize you're full. When you slow down, you give your stomach and brain a chance to communicate and send the full signals.
Changing your eating habits isn’t always easy, especially if you’ve struggled with dieting in the past. That’s why working with a professional makes such a difference. At Novell Primary Care and Weight Loss, Penelope can help you design a nutrition plan that works for your lifestyle, health needs, and weight-loss goals.
She focuses on everything you need, from your hydration intake to your macronutrient and micronutrient goals.
To get started with your own nutritional plan, schedule a consultation with Novell Primary Care and Weight Loss today and start your plan that’s realistic, sustainable, and made just for you. Book online or call the office today.
