Nutrition
Understanding Nutrition for Sustainable
Weight Loss
Introduction to
Nutrition and Weight Loss
Nutrition is the foundation of overall health, and when it comes to weight loss, it’s one of the
most important pieces of the puzzle. Whether you’re just starting your health journey or
fine–tuning your current routine, understanding how your body processes food—and how
to use that knowledge to achieve fat loss—is essential.
What is a Calorie?
A calorie is a unit of energy. When we talk about calories in food, we’re referring to the amount of energy that food provides your body. Your body uses this energy to perform all
functions—breathing, thinking, digesting, moving, and even sleeping.
Here’s how it works:
• When you consume more calories than your body needs, the excess is stored as fat.
• When you consume fewer calories than your body needs, your body burns stored fat for
energy—this is known as a caloric deficit, and it’s how weight loss occurs.
How to Calculate Your Caloric Needs
Everyone’s daily caloric needs are different and depend on several factors, including age,
sex, weight, height, and activity level. To estimate how many calories your body needs to
maintain or lose weight, use a TDEE (Total Daily Energy Expenditure) calculator.
TDEE Calculator: https://tdeecalculator.net
Once you know your TDEE:
• For weight loss, reduce your daily intake by 250–500 calories.
• For muscle gain or maintenance, adjust accordingly based on goals.
Understanding Macros (Macronutrients)
plays a critical role in your health and fitness journey.
1. Protein (4 calories per gram)
– Helps preserve lean muscle mass while losing fat.
– Supports muscle repair and recovery.
– Aids in satiety (feeling full).
– Important for brain function and workout performance.
– Includes both complex (slow–digesting) and simple (fast–digesting) carbs.
3. Fats (9 calories per gram)
– Supports hormone production and cell health.
– Aids in nutrient absorption.
– Helps with long–lasting energy and satiety.
Macro Ratio Example for Weight Loss:
– 40% Protein
– 30% Carbs
– 30% Fats
Healthy Food Source Lists
Good Protein Sources:
– Chicken breast
– Turkey
– Eggs & egg whites
– Lean ground beef (90/10 or better)
– Fish (salmon, tuna, cod)
– Greek yogurt
– Cottage cheese
– Tofu & tempeh
– Protein powders (whey, plant–based)
Healthy Carbohydrate Sources:
– Brown rice
– Quinoa
– Oats
– Sweet potatoes
– Whole grain bread or pasta
– Beans and legumes
– Fruits
– Vegetables
Healthy Fats:
– Avocados
– Olive oil
– Coconut oil (in moderation)
– Nuts
– Seeds
– Fatty fish
– Nut butters
What is a Caloric Deficit?
A caloric deficit occurs when you burn more calories than you consume. This can be
achieved through a combination of eating fewer calories and increasing physical activity. A
safe and sustainable deficit is typically 250–500 calories per day, leading to a weight loss of
about 0.5–1 pound per week.
Evidence-Based References
– Hall, K. D., et al. (2016). ‘Calorie for calorie, dietary fat restriction results in more body fat
loss than carbohydrate restriction in people with obesity.’ Cell Metabolism.
– Heymsfield, S. B., & Wadden, T. A. (2017). ‘Mechanisms, pathophysiology, and management
of obesity.’ New England Journal of Medicine.
– National Institutes of Health (NIH): https://www.nhlbi.nih.gov/health/educational/lose_wt
– Academy of Nutrition and Dietetics: https://www.eatright.org
Frequently Asked Questions
Do I need to track every calorie I eat?
Tracking can be helpful, especially in the beginning, to understand portion sizes and
calorie content. Over time, mindful eating can become second nature.
Are all calories the same?
While a calorie is a calorie in terms of energy, the nutritional value and how your body
processes different foods can vary greatly.
Can I lose weight without exercising?
Yes, weight loss is primarily driven by a caloric deficit. Exercise provides health benefits
and supports fat loss and muscle retention.
How fast should I aim to lose weight?
A sustainable rate is 0.5 to 2 pounds per week. Rapid weight loss can lead to muscle loss
and nutritional deficiencies.
