Episode Summary
In this episode, Dr. Wickham Simonds and Michelle Kennedy, NP-C, answer questions how drinking water affects weight loss, the subjectivity of weight loss expectations, the role of metabolic adaptation in rebound weight gain, and how to incorporate exercise into weight loss.
Top Takeaways
- “I do like to tell people to drink between 60 to 100 ounces of water a day.”
– [Dr. Wickham Simonds] - “Having brown fat is actually correlated with very good health.”
– [Dr. Wickham Simonds] - “Sugar is the worst; avoid sugar-sweetened anything.”
– [Michelle Kennedy, NP-C] - “The body is designed to protect you from starvation but not obesity.”
– [Dr. Wickham Simonds] - “It doesn’t matter your method of weight loss, you can’t just stop.”
– [Dr. Wickham Simonds] - “If you’re not hungry, do not eat.”
– [Michelle Kennedy, NP-C] - “Maybe don’t weigh at night, just weigh in the morning.”
– [Michelle Kennedy, NP-C]
Episode Highlights
- [02:52] Does drinking water help with weight loss?
- [07:26] How does extra weight affect my health?
- [12:42] Could you recommend a water-flavored product with less sugar?
- [14:47] Why am I struggling so much with these last ten pounds that I want to lose?
- [18:45] Which is better for weight loss: little meals throughout the day or intermittent fasting?
- [20:40] What is the average amount of weight loss to expect monthly?
- [21:40] “What’s the best exercise to pair with diet for maximum weight loss?”
- [25:30] During the day, my weight fluctuates as much as five pounds; what is happening? Should I be concerned?
- [27:15] Why am I having problems losing stomach fat after having a baby?
Episode Notes
Does drinking water help with weight loss?
Directly, maybe not. However, there are many benefits of hydration indirectly associated with weight loss.
It helps you go to the bathroom frequently. If taking much water at once is hard, do your best. Preferably drink more early in the day to avoid disturbing your sleep. More importantly, adopt methods that make it easier to take water however you want. There’s no hard and fast rule.
How does extra weight affect my health?
First, there are metabolic effects like diabetes, lipid problems, inflammatory conditions, high blood pressure, or vascular disease.
Then there is the physical aspect, such as the effect of the weight on joints.
It’s essential to look at it from the perspective of being healthy or unhealthy. The main fat that does give concern is visceral fat because it has negative metabolic impacts, while brown fat is subcutaneous fat and is not particularly problematic.
Remember not to put unrealistic expectations on your body to meet up with someone else. The BMI is not a decisive factor in determining health; it is possible to have a high BMI due to high muscle mass.
Is there a water-flavored product that has less sugar?
The first point to note is avoiding all sugar or sugar-sweetened drinks is imperative.
However, zero-calorie drinks are usually okay to add to your water if it helps you drink more water and you do not develop sugar cravings. Plain water can be more enjoyable with mint, basil, or cucumbers.
Some people do not lose much weight when using artificially sweetened beverages. The insulin response that comes with these beverages’ taste may result in fat stores’ build-up.
Why am I struggling so much with these last ten pounds that I want to lose? The first several pounds were so much easier.
The closer you get to a normal weight, the more your body will fight you. Your body is adapting to protect you from starvation through metabolic adaptation. It can happen as early as eight to ten weeks into weight loss.
This metabolic adaption may be why people gain weight when they stop using weight loss medications, giving the impression that the withdrawal from the medication causes weight gain. That is wrong; the same metabolic adaptation kicks in to push you to gain the weight back.
Irrespective of the weight loss method, you should not abruptly stop, or the adaptation will lead to weight gain. Again, medication can help prevent this response for those who need it.
Which is better for weight loss: little daily meals or intermittent fasting?
The answer depends on what works for you. Follow the golden rule; if you are not hungry, do not eat. When you eat, choose nutrient-dense options because the quality is more important when the quantity is smaller.
What is the average amount of weight loss to expect monthly?
One to two pounds a week is healthy weight loss. However, consulting personally with a medical professional for a metabolic assessment can help you better understand what is expected of you regarding your weight loss journey.
Generally, it varies from person to person and from stage to stage.
What’s the best exercise to pair with diet for maximum weight loss?
Any preferred physical activity is good. Mostly, a low to moderate aerobic exercise like walking is perfect.
Exercise should be complementary to diet. However, many people feel the need to take up a rigorous exercise routine. In this case, exercise may impede weight loss due to the strain on the body if the person is not in the best shape.
Also, the desire for exercise generally comes naturally, even as you lose weight.
During the day, my weight can fluctuate as much as five pounds; what is happening? Should I be concerned?
Weight fluctuation is normal and not a cause for concern. It is just water weight or morning weight, not due to fat. Interestingly, some of us will retain more water if we don’t drink enough.
The change can also happen within a month for women due to the hormonal changes in their cycle.
Why am I having problems losing stomach fat after having a baby?
Getting rid of stomach fat involves eating a low-carb diet to keep the insulin level low. It may not be easy, but with time and effort, the stomach will return to normal with regular physical activity.
Making an appointment with our office could be very beneficial to get help and guidance, especially for those who have had a C-section.
