The Role of Genetics in Weight and Why One-Size-Fits-All Diets Don’t Work: Part 2

Part 2: Are There Fat Genes?

It is easy to assume that someone who is overweight simply eats too much and/or doesn’t exercise. And while diet and exercise are the primary factors contributing to weight gain, genetics also play a role. Scientists have known for years that there are genes and genetic mutations linked to weight gain and obesity, but until recently, they didn’t know just how those genes affect weight.

FTO Research led by scientists at MIT and Harvard University that was published online this week by the New England Journal of Medicine reveals that a faulty version of FTO causes the body to store energy from food as fat rather than burning it off.

“For the first time, genetics has revealed a mechanism in obesity that was not really suspected before,” said study leader Melina Claussnitzer, a genetics specialist at Harvard-affiliated Beth Israel Deaconess Medical Center.

This discovery relating to the FTO gene show that diet and exercise aren’t the only factors that feed into obesity. “A lot of people think the obesity epidemic is all about eating too much,” said Dr. Clifford Rosen, a scientist at Maine Medical Center Research Institute and an associate editor at the New England Journal of Medicine.

According to researchers from the National Institutes of Health, people who carry one or two of the mutated genes (either from one parent or both) have reduced function in their medial prefrontal cortex, a region thought to be important in controlling impulses and response to the taste and texture of food. People who carry one or two copies of this gene are more likely to consume high-calorie, fatty foods as they age.

One study of nearly 700 participants found that about 45 percent of people have at least one copy of the FTO variant, and about 16 percent of people have two copies of the gene.

MC4R — Overeating is largely responsible for overweight and obesity cases in modern society, and this genetic mutation is at least partially responsible for overeating in individuals who carry one or two of the MC4R mutation.

Mutations in this gene account for six to eight percent of obesity cases, and about 22 percent of the population has this mutation, making it the most common genetic cause of obesity. MC4R is responsible for increased appetite and decreased satiety. Carriers of this gene have a tendency to eat larger amounts of food, more fatty foods, and snack more frequently.

The most effective weight loss strategy for people with one or two MC4R variants is calorie restriction through portion control and making smart, healthy food choices.

Even if you are genetically predisposed to be overweight or obese, don’t let that become your excuse. Having one of these genetic mutations doesn’t destine you to become obese. Genetics are not your destiny; they are a propensity. Genetics load the gun; lifestyle, diet, and environment pull the trigger.

etty Murray, CN, IFMCP, CHC is a Certified Nutritionist & Certified Functional Medicine Practitioner with the Institute for Functional Medicine, founder of the Dallas-based functional medicine clinic Living Well Dallas and Executive Director of the the Functional Medicine Association of North Texas. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutrition for autoimmune diseases, digestive disorders, MTHFR and weight loss.  You can find her book “Cleanse: Detox Your Body, Mind & Spirit” on Amazon here.

Connect with me on TwitterFacebook, and Pinterest; I’d love to hear from you!

Want more? Click here to get your free ‘Top 10 Secrets Why You Can’t Lose Weight’ and discover the real reasons you can’t lose weight and what to do about it.

The post The Role of Genetics in Weight and Why One-Size-Fits-All Diets Don’t Work: Part 2 appeared first on Betty Murray.

Diet Soda is Still Diet, Right?

By Betty Murray

Don’t be fooled by the name. Diet soda—although calorie free and sugar free—is not healthy.

The calories and sugar in diet soda are replaced with other ingredients that contribute to weight gain, among other health issues. Studies have linked diet soda to an increased risk of metabolic syndrome, a group of symptoms that put you at risk for heart disease. Symptoms of metabolic syndrome include belly fat, high cholesterol, and high blood sugar.

One University of Minnesota study of nearly 10,000 adults found that even drinking just one diet soda a day is linked to a 34 percent increase in metabolic syndrome!

Diet soda has several other not-so-healthy side effects, including:

Kidney problems — An 11-year-long Harvard Medical School study of more than 3,000 women found that drinking two diet sodas a day can double your risk of poor kidney health. The link is thought to be caused by the artificial sweeteners in diet soda.

Obesity — Just when you thought you were drinking something to help you lose weight, a University of Texas Health Science Center study links diet soda to an increased risk of being overweight or obese. In fact, according to this study, drinking two or more diet sodas a day can increase your waistline by 500 percent! When you consume artificial sweeteners, your body is being tricked into thinking it’s consuming sugar, which causes more cravings and can lead to overeating.

Cell damage — A chemical found in diet sodas under the names sodium benzoate or potassium benzoate is known to cause damage to the DNA in the mitochondria. The same preservative has been linked to hives, asthma, and other allergic conditions.

Rotting teeth — Your mom was right. Drinking soda will rot your teeth! People who drink soda—diet and regular—have greater tooth decay, more missing teeth, and more fillings than people who steer clear of sodas altogether. Diet soda has a pH of 3.2, making it extremely acidic. Water has a pH of 7, while battery acid has a pH of 1. Soda is closer to battery acid on the pH scale than water. Let that sink in for a minute.

Kick Your Soda Habit with These Tips

There’s no way around it—soda is addictive. So if you want to kick your soda habit, you’re going to have to put some thought and effort into it. Here are a few tips:

•  Don’t go cold turkey. Just like any other addictive substance, you’ve got to slowly wean yourself off of soda if you want to effectively kick the habit. Start by cutting out a few sodas each week. If you drink multiple sodas a day, cut it down to one/day. If you drink one/day, reduce your soda intake to three/week. Giving yourself time to adjust will help you sustain your new, healthy habit.

•  Drink water first. Craving a soda? Drink a big glass of ice water first. If you’re craving soda because you are bored or thirsty, drinking water should do the trick. Flavoring your water with fresh fruit or cucumber slices may also help you overcome the soda cravings.

 • Dilute it. Mixing soda with water can help with the weaning process. Drinking half-soda, half-water will help you stay hydrated, fill up on water, and cut the sweetness of soda, which can help break your addiction to your favorite bubbly beverage.

Drink unsweetened tea. If it’s the caffeine you’re craving (and you don’t drink coffee) unsweetened tea is a great alternative. A cold glass of tea can be just as refreshing, and tea also comes with some health benefits of its own.

• Try a natural brand. There are some natural options to your favorite soda. Though more expensive, these are made with fewer artificial ingredients, often contain less sugar, and no high-fructose corn syrup. Some favorite natural soda brands are: Blue Sky and Grown Up Soda.

Drink a fruit seltzer instead. For some people, it’s the carbonation they’re addicted to rather than the soda itself. If this is you, get your bubbly fix with a fresh fruit seltzer water instead of soda.

Identify your soda triggers. Just like some people only drink alcohol in certain situations, others are “situational soda drinkers.” Have you noticed that you only drink soda when you eat out, or when you eat a particular food? Identify the triggers that may cause you to reach for a soda and avoid them until you’ve successfully adapted to new, healthier habits.

Remember, caffeine isn’t necessarily bad in and of itself. In fact, some studies have found that caffeine can actually boost weight gain. The problem is that many caffeinated beverages also contain a number of other ingredients—like large amounts of sugar and preservatives—that can wreak havoc on your health. If you need caffeine, try a hot herbal tea or a cup of black coffee instead.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

Diet Soda is Still Diet, Right?

By Betty Murray

Don’t be fooled by the name. Diet soda—although calorie free and sugar free—is not healthy.

The calories and sugar in diet soda are replaced with other ingredients that contribute to weight gain, among other health issues. Studies have linked diet soda to an increased risk of metabolic syndrome, a group of symptoms that put you at risk for heart disease. Symptoms of metabolic syndrome include belly fat, high cholesterol, and high blood sugar.

One University of Minnesota study of nearly 10,000 adults found that even drinking just one diet soda a day is linked to a 34 percent increase in metabolic syndrome!

Diet soda has several other not-so-healthy side effects, including:

Kidney problems — An 11-year-long Harvard Medical School study of more than 3,000 women found that drinking two diet sodas a day can double your risk of poor kidney health. The link is thought to be caused by the artificial sweeteners in diet soda.

Obesity — Just when you thought you were drinking something to help you lose weight, a University of Texas Health Science Center study links diet soda to an increased risk of being overweight or obese. In fact, according to this study, drinking two or more diet sodas a day can increase your waistline by 500 percent! When you consume artificial sweeteners, your body is being tricked into thinking it’s consuming sugar, which causes more cravings and can lead to overeating.

Cell damage — A chemical found in diet sodas under the names sodium benzoate or potassium benzoate is known to cause damage to the DNA in the mitochondria. The same preservative has been linked to hives, asthma, and other allergic conditions.

Rotting teeth — Your mom was right. Drinking soda will rot your teeth! People who drink soda—diet and regular—have greater tooth decay, more missing teeth, and more fillings than people who steer clear of sodas altogether. Diet soda has a pH of 3.2, making it extremely acidic. Water has a pH of 7, while battery acid has a pH of 1. Soda is closer to battery acid on the pH scale than water. Let that sink in for a minute.

Kick Your Soda Habit with These Tips

There’s no way around it—soda is addictive. So if you want to kick your soda habit, you’re going to have to put some thought and effort into it. Here are a few tips:

•  Don’t go cold turkey. Just like any other addictive substance, you’ve got to slowly wean yourself off of soda if you want to effectively kick the habit. Start by cutting out a few sodas each week. If you drink multiple sodas a day, cut it down to one/day. If you drink one/day, reduce your soda intake to three/week. Giving yourself time to adjust will help you sustain your new, healthy habit.

•  Drink water first. Craving a soda? Drink a big glass of ice water first. If you’re craving soda because you are bored or thirsty, drinking water should do the trick. Flavoring your water with fresh fruit or cucumber slices may also help you overcome the soda cravings.

 • Dilute it. Mixing soda with water can help with the weaning process. Drinking half-soda, half-water will help you stay hydrated, fill up on water, and cut the sweetness of soda, which can help break your addiction to your favorite bubbly beverage.

Drink unsweetened tea. If it’s the caffeine you’re craving (and you don’t drink coffee) unsweetened tea is a great alternative. A cold glass of tea can be just as refreshing, and tea also comes with some health benefits of its own.

• Try a natural brand. There are some natural options to your favorite soda. Though more expensive, these are made with fewer artificial ingredients, often contain less sugar, and no high-fructose corn syrup. Some favorite natural soda brands are: Blue Sky and Grown Up Soda.

Drink a fruit seltzer instead. For some people, it’s the carbonation they’re addicted to rather than the soda itself. If this is you, get your bubbly fix with a fresh fruit seltzer water instead of soda.

Identify your soda triggers. Just like some people only drink alcohol in certain situations, others are “situational soda drinkers.” Have you noticed that you only drink soda when you eat out, or when you eat a particular food? Identify the triggers that may cause you to reach for a soda and avoid them until you’ve successfully adapted to new, healthier habits.

Remember, caffeine isn’t necessarily bad in and of itself. In fact, some studies have found that caffeine can actually boost weight gain. The problem is that many caffeinated beverages also contain a number of other ingredients—like large amounts of sugar and preservatives—that can wreak havoc on your health. If you need caffeine, try a hot herbal tea or a cup of black coffee instead.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

Diet Soda is Still Diet, Right?

By Betty Murray

Don’t be fooled by the name. Diet soda—although calorie free and sugar free—is not healthy.

The calories and sugar in diet soda are replaced with other ingredients that contribute to weight gain, among other health issues. Studies have linked diet soda to an increased risk of metabolic syndrome, a group of symptoms that put you at risk for heart disease. Symptoms of metabolic syndrome include belly fat, high cholesterol, and high blood sugar.

One University of Minnesota study of nearly 10,000 adults found that even drinking just one diet soda a day is linked to a 34 percent increase in metabolic syndrome!

Diet soda has several other not-so-healthy side effects, including:

Kidney problems — An 11-year-long Harvard Medical School study of more than 3,000 women found that drinking two diet sodas a day can double your risk of poor kidney health. The link is thought to be caused by the artificial sweeteners in diet soda.

Obesity — Just when you thought you were drinking something to help you lose weight, a University of Texas Health Science Center study links diet soda to an increased risk of being overweight or obese. In fact, according to this study, drinking two or more diet sodas a day can increase your waistline by 500 percent! When you consume artificial sweeteners, your body is being tricked into thinking it’s consuming sugar, which causes more cravings and can lead to overeating.

Cell damage — A chemical found in diet sodas under the names sodium benzoate or potassium benzoate is known to cause damage to the DNA in the mitochondria. The same preservative has been linked to hives, asthma, and other allergic conditions.

Rotting teeth — Your mom was right. Drinking soda will rot your teeth! People who drink soda—diet and regular—have greater tooth decay, more missing teeth, and more fillings than people who steer clear of sodas altogether. Diet soda has a pH of 3.2, making it extremely acidic. Water has a pH of 7, while battery acid has a pH of 1. Soda is closer to battery acid on the pH scale than water. Let that sink in for a minute.

Kick Your Soda Habit with These Tips

There’s no way around it—soda is addictive. So if you want to kick your soda habit, you’re going to have to put some thought and effort into it. Here are a few tips:

•  Don’t go cold turkey. Just like any other addictive substance, you’ve got to slowly wean yourself off of soda if you want to effectively kick the habit. Start by cutting out a few sodas each week. If you drink multiple sodas a day, cut it down to one/day. If you drink one/day, reduce your soda intake to three/week. Giving yourself time to adjust will help you sustain your new, healthy habit.

•  Drink water first. Craving a soda? Drink a big glass of ice water first. If you’re craving soda because you are bored or thirsty, drinking water should do the trick. Flavoring your water with fresh fruit or cucumber slices may also help you overcome the soda cravings.

 • Dilute it. Mixing soda with water can help with the weaning process. Drinking half-soda, half-water will help you stay hydrated, fill up on water, and cut the sweetness of soda, which can help break your addiction to your favorite bubbly beverage.

Drink unsweetened tea. If it’s the caffeine you’re craving (and you don’t drink coffee) unsweetened tea is a great alternative. A cold glass of tea can be just as refreshing, and tea also comes with some health benefits of its own.

• Try a natural brand. There are some natural options to your favorite soda. Though more expensive, these are made with fewer artificial ingredients, often contain less sugar, and no high-fructose corn syrup. Some favorite natural soda brands are: Blue Sky and Grown Up Soda.

Drink a fruit seltzer instead. For some people, it’s the carbonation they’re addicted to rather than the soda itself. If this is you, get your bubbly fix with a fresh fruit seltzer water instead of soda.

Identify your soda triggers. Just like some people only drink alcohol in certain situations, others are “situational soda drinkers.” Have you noticed that you only drink soda when you eat out, or when you eat a particular food? Identify the triggers that may cause you to reach for a soda and avoid them until you’ve successfully adapted to new, healthier habits.

Remember, caffeine isn’t necessarily bad in and of itself. In fact, some studies have found that caffeine can actually boost weight gain. The problem is that many caffeinated beverages also contain a number of other ingredients—like large amounts of sugar and preservatives—that can wreak havoc on your health. If you need caffeine, try a hot herbal tea or a cup of black coffee instead.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

Diet Soda is Still Diet, Right?

By Betty Murray

Don’t be fooled by the name. Diet soda—although calorie free and sugar free—is not healthy.

The calories and sugar in diet soda are replaced with other ingredients that contribute to weight gain, among other health issues. Studies have linked diet soda to an increased risk of metabolic syndrome, a group of symptoms that put you at risk for heart disease. Symptoms of metabolic syndrome include belly fat, high cholesterol, and high blood sugar.

One University of Minnesota study of nearly 10,000 adults found that even drinking just one diet soda a day is linked to a 34 percent increase in metabolic syndrome!

Diet soda has several other not-so-healthy side effects, including:

Kidney problems — An 11-year-long Harvard Medical School study of more than 3,000 women found that drinking two diet sodas a day can double your risk of poor kidney health. The link is thought to be caused by the artificial sweeteners in diet soda.

Obesity — Just when you thought you were drinking something to help you lose weight, a University of Texas Health Science Center study links diet soda to an increased risk of being overweight or obese. In fact, according to this study, drinking two or more diet sodas a day can increase your waistline by 500 percent! When you consume artificial sweeteners, your body is being tricked into thinking it’s consuming sugar, which causes more cravings and can lead to overeating.

Cell damage — A chemical found in diet sodas under the names sodium benzoate or potassium benzoate is known to cause damage to the DNA in the mitochondria. The same preservative has been linked to hives, asthma, and other allergic conditions.

Rotting teeth — Your mom was right. Drinking soda will rot your teeth! People who drink soda—diet and regular—have greater tooth decay, more missing teeth, and more fillings than people who steer clear of sodas altogether. Diet soda has a pH of 3.2, making it extremely acidic. Water has a pH of 7, while battery acid has a pH of 1. Soda is closer to battery acid on the pH scale than water. Let that sink in for a minute.

Kick Your Soda Habit with These Tips

There’s no way around it—soda is addictive. So if you want to kick your soda habit, you’re going to have to put some thought and effort into it. Here are a few tips:

•  Don’t go cold turkey. Just like any other addictive substance, you’ve got to slowly wean yourself off of soda if you want to effectively kick the habit. Start by cutting out a few sodas each week. If you drink multiple sodas a day, cut it down to one/day. If you drink one/day, reduce your soda intake to three/week. Giving yourself time to adjust will help you sustain your new, healthy habit.

•  Drink water first. Craving a soda? Drink a big glass of ice water first. If you’re craving soda because you are bored or thirsty, drinking water should do the trick. Flavoring your water with fresh fruit or cucumber slices may also help you overcome the soda cravings.

 • Dilute it. Mixing soda with water can help with the weaning process. Drinking half-soda, half-water will help you stay hydrated, fill up on water, and cut the sweetness of soda, which can help break your addiction to your favorite bubbly beverage.

Drink unsweetened tea. If it’s the caffeine you’re craving (and you don’t drink coffee) unsweetened tea is a great alternative. A cold glass of tea can be just as refreshing, and tea also comes with some health benefits of its own.

• Try a natural brand. There are some natural options to your favorite soda. Though more expensive, these are made with fewer artificial ingredients, often contain less sugar, and no high-fructose corn syrup. Some favorite natural soda brands are: Blue Sky and Grown Up Soda.

Drink a fruit seltzer instead. For some people, it’s the carbonation they’re addicted to rather than the soda itself. If this is you, get your bubbly fix with a fresh fruit seltzer water instead of soda.

Identify your soda triggers. Just like some people only drink alcohol in certain situations, others are “situational soda drinkers.” Have you noticed that you only drink soda when you eat out, or when you eat a particular food? Identify the triggers that may cause you to reach for a soda and avoid them until you’ve successfully adapted to new, healthier habits.

Remember, caffeine isn’t necessarily bad in and of itself. In fact, some studies have found that caffeine can actually boost weight gain. The problem is that many caffeinated beverages also contain a number of other ingredients—like large amounts of sugar and preservatives—that can wreak havoc on your health. If you need caffeine, try a hot herbal tea or a cup of black coffee instead.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

Your Life in Balance


By Betty Murray

The types and amounts of carbohydrates, fats, and proteins you take in on a daily basis matter. But ultimately, what matters when it comes to weight loss and weight management is calories. Balancing how many calories you take in with the number of calories your body burns is the secret to losing weight and keeping it off.

What’s your caloric balance? If you are maintaining your current weight, you are consuming about the same amount of calories your body is using. If you are gaining weight, you’re in caloric excess, which means you’re consuming more calories than your body is burning. If you are losing weight, it means you’re in caloric deficit, and eating fewer calories than your body is using.

When the body is in caloric deficit, it begins to pull stored fat from cells in the body to use as energy, thus reducing the amount of fat in your body and decreasing your weight.

How many calories should I consume?

Keep in mind that one bound of body fat is equal to approximately 3,500 calories. Start by keeping a food journal and writing down all the foods and drinks you consume each day. This will help you have a better understanding of how many calories you’re consuming on a daily basis. Also keep track of your daily physical activity and the length of time you do it.

Not sure how many calories you’re eating or how many you’re losing through exercise? MyFitnessPal is a great free resource to track your food and exercise to find out if you are in caloric balance. MyFitnessPal will also show you the nutrients that are in your food, so you can easily see if you are getting enough vitamins, minerals, protein, etc.

A Fitbit is another tool you can use to help you stay motivated by tracking your physical activity. Fitbit will sync with MyFitness Pal to give you an accurate picture of your daily calories in/calories out.

How much exercise do I need?

The American Heart Association recommends 150 minutes (30 minutes, five days a week) of moderate intensity exercise per week for the average adult. This recommendation is based on keeping the heart healthy and strong. If you want to lose weight, you may need to increase the amount and intensity of your exercise.

Remember, some exercise is better than no exercise. You do not have to get in a full 30 minutes of exercise at one time. If your schedule does not allow you to spend that much time exercising at once, break it down into smaller segments throughout the day. Ten minutes here or there will make a big difference.

By using tools like Fitbit and MyFitness Pal, you can easily keep track of the calories you consume and the calories you burn on a daily basis, giving you the information and the motivation you need to meet your weight loss goals.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

 

Your Life in Balance


By Betty Murray

The types and amounts of carbohydrates, fats, and proteins you take in on a daily basis matter. But ultimately, what matters when it comes to weight loss and weight management is calories. Balancing how many calories you take in with the number of calories your body burns is the secret to losing weight and keeping it off.

What’s your caloric balance? If you are maintaining your current weight, you are consuming about the same amount of calories your body is using. If you are gaining weight, you’re in caloric excess, which means you’re consuming more calories than your body is burning. If you are losing weight, it means you’re in caloric deficit, and eating fewer calories than your body is using.

When the body is in caloric deficit, it begins to pull stored fat from cells in the body to use as energy, thus reducing the amount of fat in your body and decreasing your weight.

How many calories should I consume?

Keep in mind that one bound of body fat is equal to approximately 3,500 calories. Start by keeping a food journal and writing down all the foods and drinks you consume each day. This will help you have a better understanding of how many calories you’re consuming on a daily basis. Also keep track of your daily physical activity and the length of time you do it.

Not sure how many calories you’re eating or how many you’re losing through exercise? MyFitnessPal is a great free resource to track your food and exercise to find out if you are in caloric balance. MyFitnessPal will also show you the nutrients that are in your food, so you can easily see if you are getting enough vitamins, minerals, protein, etc.

A Fitbit is another tool you can use to help you stay motivated by tracking your physical activity. Fitbit will sync with MyFitness Pal to give you an accurate picture of your daily calories in/calories out.

How much exercise do I need?

The American Heart Association recommends 150 minutes (30 minutes, five days a week) of moderate intensity exercise per week for the average adult. This recommendation is based on keeping the heart healthy and strong. If you want to lose weight, you may need to increase the amount and intensity of your exercise.

Remember, some exercise is better than no exercise. You do not have to get in a full 30 minutes of exercise at one time. If your schedule does not allow you to spend that much time exercising at once, break it down into smaller segments throughout the day. Ten minutes here or there will make a big difference.

By using tools like Fitbit and MyFitness Pal, you can easily keep track of the calories you consume and the calories you burn on a daily basis, giving you the information and the motivation you need to meet your weight loss goals.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

 

Your Life in Balance


By Betty Murray

The types and amounts of carbohydrates, fats, and proteins you take in on a daily basis matter. But ultimately, what matters when it comes to weight loss and weight management is calories. Balancing how many calories you take in with the number of calories your body burns is the secret to losing weight and keeping it off.

What’s your caloric balance? If you are maintaining your current weight, you are consuming about the same amount of calories your body is using. If you are gaining weight, you’re in caloric excess, which means you’re consuming more calories than your body is burning. If you are losing weight, it means you’re in caloric deficit, and eating fewer calories than your body is using.

When the body is in caloric deficit, it begins to pull stored fat from cells in the body to use as energy, thus reducing the amount of fat in your body and decreasing your weight.

How many calories should I consume?

Keep in mind that one bound of body fat is equal to approximately 3,500 calories. Start by keeping a food journal and writing down all the foods and drinks you consume each day. This will help you have a better understanding of how many calories you’re consuming on a daily basis. Also keep track of your daily physical activity and the length of time you do it.

Not sure how many calories you’re eating or how many you’re losing through exercise? MyFitnessPal is a great free resource to track your food and exercise to find out if you are in caloric balance. MyFitnessPal will also show you the nutrients that are in your food, so you can easily see if you are getting enough vitamins, minerals, protein, etc.

A Fitbit is another tool you can use to help you stay motivated by tracking your physical activity. Fitbit will sync with MyFitness Pal to give you an accurate picture of your daily calories in/calories out.

How much exercise do I need?

The American Heart Association recommends 150 minutes (30 minutes, five days a week) of moderate intensity exercise per week for the average adult. This recommendation is based on keeping the heart healthy and strong. If you want to lose weight, you may need to increase the amount and intensity of your exercise.

Remember, some exercise is better than no exercise. You do not have to get in a full 30 minutes of exercise at one time. If your schedule does not allow you to spend that much time exercising at once, break it down into smaller segments throughout the day. Ten minutes here or there will make a big difference.

By using tools like Fitbit and MyFitness Pal, you can easily keep track of the calories you consume and the calories you burn on a daily basis, giving you the information and the motivation you need to meet your weight loss goals.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

 

Your Life in Balance


By Betty Murray

The types and amounts of carbohydrates, fats, and proteins you take in on a daily basis matter. But ultimately, what matters when it comes to weight loss and weight management is calories. Balancing how many calories you take in with the number of calories your body burns is the secret to losing weight and keeping it off.

What’s your caloric balance? If you are maintaining your current weight, you are consuming about the same amount of calories your body is using. If you are gaining weight, you’re in caloric excess, which means you’re consuming more calories than your body is burning. If you are losing weight, it means you’re in caloric deficit, and eating fewer calories than your body is using.

When the body is in caloric deficit, it begins to pull stored fat from cells in the body to use as energy, thus reducing the amount of fat in your body and decreasing your weight.

How many calories should I consume?

Keep in mind that one bound of body fat is equal to approximately 3,500 calories. Start by keeping a food journal and writing down all the foods and drinks you consume each day. This will help you have a better understanding of how many calories you’re consuming on a daily basis. Also keep track of your daily physical activity and the length of time you do it.

Not sure how many calories you’re eating or how many you’re losing through exercise? MyFitnessPal is a great free resource to track your food and exercise to find out if you are in caloric balance. MyFitnessPal will also show you the nutrients that are in your food, so you can easily see if you are getting enough vitamins, minerals, protein, etc.

A Fitbit is another tool you can use to help you stay motivated by tracking your physical activity. Fitbit will sync with MyFitness Pal to give you an accurate picture of your daily calories in/calories out.

How much exercise do I need?

The American Heart Association recommends 150 minutes (30 minutes, five days a week) of moderate intensity exercise per week for the average adult. This recommendation is based on keeping the heart healthy and strong. If you want to lose weight, you may need to increase the amount and intensity of your exercise.

Remember, some exercise is better than no exercise. You do not have to get in a full 30 minutes of exercise at one time. If your schedule does not allow you to spend that much time exercising at once, break it down into smaller segments throughout the day. Ten minutes here or there will make a big difference.

By using tools like Fitbit and MyFitness Pal, you can easily keep track of the calories you consume and the calories you burn on a daily basis, giving you the information and the motivation you need to meet your weight loss goals.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.

 

 

Your Life in Balance


By Betty Murray

The types and amounts of carbohydrates, fats, and proteins you take in on a daily basis matter. But ultimately, what matters when it comes to weight loss and weight management is calories. Balancing how many calories you take in with the number of calories your body burns is the secret to losing weight and keeping it off.

What’s your caloric balance? If you are maintaining your current weight, you are consuming about the same amount of calories your body is using. If you are gaining weight, you’re in caloric excess, which means you’re consuming more calories than your body is burning. If you are losing weight, it means you’re in caloric deficit, and eating fewer calories than your body is using.

When the body is in caloric deficit, it begins to pull stored fat from cells in the body to use as energy, thus reducing the amount of fat in your body and decreasing your weight.

How many calories should I consume?

Keep in mind that one bound of body fat is equal to approximately 3,500 calories. Start by keeping a food journal and writing down all the foods and drinks you consume each day. This will help you have a better understanding of how many calories you’re consuming on a daily basis. Also keep track of your daily physical activity and the length of time you do it.

Not sure how many calories you’re eating or how many you’re losing through exercise? MyFitnessPal is a great free resource to track your food and exercise to find out if you are in caloric balance. MyFitnessPal will also show you the nutrients that are in your food, so you can easily see if you are getting enough vitamins, minerals, protein, etc.

A Fitbit is another tool you can use to help you stay motivated by tracking your physical activity. Fitbit will sync with MyFitness Pal to give you an accurate picture of your daily calories in/calories out.

How much exercise do I need?

The American Heart Association recommends 150 minutes (30 minutes, five days a week) of moderate intensity exercise per week for the average adult. This recommendation is based on keeping the heart healthy and strong. If you want to lose weight, you may need to increase the amount and intensity of your exercise.

Remember, some exercise is better than no exercise. You do not have to get in a full 30 minutes of exercise at one time. If your schedule does not allow you to spend that much time exercising at once, break it down into smaller segments throughout the day. Ten minutes here or there will make a big difference.

By using tools like Fitbit and MyFitness Pal, you can easily keep track of the calories you consume and the calories you burn on a daily basis, giving you the information and the motivation you need to meet your weight loss goals.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.