In today's wellness landscape, the topic of weight loss can be fraught with discomfort. However, dismissing the importance of weight and body composition altogether can be detrimental to our health. Liz Moody, in her recent podcast episode featuring Nicki Parlitsis, CPT, RD, LDN, bravely tackles this subject, sharing her personal journey and offering valuable insights into achieving sustainable weight goals without sacrificing joy. This article will explore the key takeaways from Liz's journey, emphasizing the importance of mindful eating, understanding calorie intake, and embracing a holistic approach to wellness.
The Importance of Body Composition
A meta-analysis of 239 prospective studies across four continents, encompassing over 10 million participants, revealed that a BMI between 22.5 and 24.9 is associated with the lowest risk of all-cause mortality. While BMI isn't the sole determinant of health, it highlights the significance of maintaining a healthy weight range. Liz Moody's personal journey was sparked by a DEXA scan that indicated her heart was under extra pressure to circulate blood throughout her body. This realization motivated her to prioritize her health and embark on a weight-related journey.
Debunking the Myth of "Healthy" Grazing
Many people believe that consistently choosing healthy foods guarantees weight loss or maintenance. However, Nicki Parlitsis, a powerhouse integrative dietitian, challenges this notion. While whole, nutrient-dense foods offer numerous health benefits, they still contain calories. Consuming more calories than your body utilizes, regardless of the food's nutritional value, will lead to weight gain. This doesn't necessitate restrictive dieting but rather emphasizes the importance of mindful eating and portion control.
Liz admits to being someone who enjoys grazing on healthy foods and indulging in farmer's market cookies made with high-quality ingredients. However, she learned that even these choices can contribute to excess calorie intake. Opting for sourdough over white bread or almond butter over Nutella are positive steps, but they don't negate the need to be mindful of overall consumption.
Reconnecting with Intuitive Eating
Intuitive eating, the practice of listening to your body's hunger and fullness cues, can be a valuable tool for maintaining a healthy relationship with food. However, in today's fast-paced world, factors like sleep deprivation, emotional stress, and the abundance of ultra-processed foods can disrupt these cues. Nicki Parlitsis refers to this as living in "spotty service," where our bodies struggle to accurately interpret hunger and fullness signals.
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Intuition thrives when the body feels safe, nourished, and grounded in routine. To regain connection with your intuition, it can be helpful to establish some structure and intentionality around your eating habits. This might involve setting regular meal times, minimizing distractions while eating, and paying attention to how different foods make you feel.
Mindful Portion Control
Healthy fats like avocados, nuts, and almond butter are often touted for their nutritional benefits. While these foods are undoubtedly good for you, they are also energy-dense, meaning they contain a high number of calories per serving. If weight loss is your goal, it's essential to be mindful of portion sizes, even when consuming "good" foods.
Nicki Parlitsis emphasizes the importance of understanding that food has calories and that some foods have more than others. She provides the example of an avocado, which contains approximately 250 calories. While a whole avocado might be a healthy snack for some, others might be unknowingly consuming a significant portion of their daily calorie intake by adding it to their breakfast.
The Calorie Equation
Ultimately, weight loss hinges on creating a calorie deficit, meaning you burn more calories than you consume. This doesn't necessarily require meticulous calorie counting, which can be triggering for some individuals. However, it does necessitate a general awareness of the calorie content of the foods you're eating.
Liz acknowledges that many people underestimate their calorie intake and overestimate their calorie expenditure. If you find it challenging to gauge your calorie consumption, working with a registered dietitian can provide valuable guidance and support.
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Key Changes to Diet and Routine
Liz Moody shares the key changes she made to her diet and routine to facilitate healthy weight loss. She emphasizes the importance of understanding your eating habits, cutting out stress eating, incorporating movement into your daily routine, and avoiding the all-or-nothing mindset.
The Power of Strength Training
Liz's journey took a transformative turn when she began strength training. This decision not only reshaped her body composition but also fostered a healthier relationship with food. Strength training helps build muscle mass, which increases your metabolism and allows you to burn more calories at rest.
Liz's Success Story with Legion Coaching
Liz's path to success wasn't without its challenges. She had invested significant time and money into various workout programs, supplements, and diets with limited results. Her breakthrough came when she discovered Thinner Leaner Stronger online and connected with a Legion Coaching Consultant.
The consultant provided a supportive and non-pressured environment, answering her questions and addressing her concerns. Liz was particularly concerned about finding a coach who understood her unique circumstances, especially related to age. Together, they implemented a custom meal plan and a 5-day workout routine.
Liz emphasizes the importance of the partnership with her coach, which provided accountability and guidance. During her nine months of coaching, Liz achieved remarkable results while still enjoying her favorite foods without obsessing over every calorie.
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The Importance of Professional Guidance
Liz's story underscores the value of seeking professional guidance when embarking on a weight loss journey. Navigating the complex world of nutrition and exercise can be overwhelming, and a qualified coach or dietitian can provide personalized support and expertise.
Legion's one-on-one coaching service offers a comprehensive approach to body transformation, helping individuals piece everything together, stay the course, and achieve sustainable results.