Episode Summary
In this episode, Dr. Wickham Simonds and Michelle Kennedy, NP-C, answer questions about tracking calories, body contouring, and the physiological effects of weight gain or weight loss on the ability to build muscle mass and the menstrual cycle.
Top Takeaways
- “Set yourself up for success instead of regret.”
– [Michelle Kennedy, NP-C] - “A lot of us grow up with certain traditions, and food is pretty much involved in almost every tradition… that does not mean you can’t form new traditions.”
– [Michelle Kennedy, NP-C]
Episode Highlights
- [04:39] I really struggle to stay within my calorie deficit when I have PMS. What can I do to curb my hunger?
- [07:26] When I go out to eat, I’m not sure how to track my calories, especially from local restaurants, do you have any advice?
- [10:26] I Need to start back, I have allowed stress to take over my eating, and my blood pressure is up. How do I get back on track again?
- [11:18] I have used food to help me work through my feelings. What are the things I can use to replace that habit, and how do you recommend I go about it?
- [17:02] Since I began losing weight, I noticed my face looks like it’s sagging. I love losing weight and buying some more clothes but I don’t know what to do about my face.
- [19:28] About Body Contouring
- [20:48] My periods have been weird since I started losing weight. Should I be worried? Is that normal?
- [22:27] Can you take medications that cause weight loss while on medications that cause weight gain?
- [24:37] Can I build muscles and lose weight at the same time; how difficult is it, and how do I go about doing it?
Episode Notes
I really struggle to stay within my calorie deficit when I’m having premenstrual symptoms; what can I do to curb my hunger?
This period can be more challenging for women as it typically comes with more hunger. Therefore, it is helpful to prepare a week before that time by getting protein, eating healthy fat, and staying hydrated. All this helps to control cravings. In addition, it is not just calories but also how the body reacts to food which depends on the quality of the food.
When I go out to eat, I’m not sure how to track my calories, especially from local restaurants. Do you have any advice?
It may be better not to track the calories in such a situation. It is nearly impossible to know the calories in the food served. The better approach is Portion Control, where you intentionally have only some of the food you want and even completely exclude others.
Need to start back, I have allowed stress to take over my eating, and my blood pressure is up. How do I get back on track again?
In this situation, things can be very specific to the person. In this case, we recommend scheduling an appointment with us so we can work through your specific case.
I have used food to help me work through my feelings. What are the things I can use to replace that habit, and how do you recommend I go about it?
A reward center in our brains lights up when we eat foods high in calories and sugar; this replicates the effect of an addictive drug. The first step is to recognize the role of food in your feelings, followed by finding healthy alternative activities that can recreate those feelings you enjoy.
Additionally, it is a bad idea to stockpile such unhealthy foods at home, knowing that you often fall back on them when you are emotionally down.
Since I began losing weight, I noticed my face looks like it’s sagging. I love losing weight and buying some more clothes, but I don’t know what to do about my face.
Paying a visit to the body contouring center is highly recommended to get a free consultation and evaluate the best options for you.
Body contouring is a non-surgical approach that is very effective for people who are already losing weight but ineffective for people who are not losing weight. Body contouring helps to tighten and tone the body. An alternative is CoolSculpting, but this is painful.
My periods have been weird since I started losing weight. Should I be worried; is that normal?
While this can be very normal, getting a professional opinion from a medical professional is advised. It may be due to medical conditions like PCOS or irregular menstrual flow. However, weight loss may improve the regularity of flow in other patients.
Another cause is that sometimes, the body is just trying to adjust to the weight loss. In other cases, the hormonal changes from weight loss affect hormones that regulate the normal menstrual cycle, causing menstrual irregularities.
Can you take medications that cause weight loss while on medications that cause weight gain?
Yes, and you may even lose weight. Some drugs have weight gain as a side effect. Hence, using weight loss drugs can help keep your weight controlled.
Our practice provides “Metabolic Assessments,” where we go through your medications, identifying the ones that can cause weight gain and then changing them to alternatives where possible.
Can I build muscles and lose weight at the same time; how difficult is it, and how do I go about doing it?
Obesity can affect a person’s physiology. Therefore, such a person is likely to have a more challenging time building muscle while losing weight than someone who has yet to experience the physiological effects of weight gain.
Diet is a crucial aspect of weight loss. The resistance aspect of training can be added as the weight loss goals are achieved. Rather than high calories and carbs, protein is what is needed to build muscle mass.
Notably, people who have been obese experience higher hunger after an intense workout which can make it difficult to lose weight.
