Embracing Sustainable Nutrition: Weight Loss Doesn’t Happen How You Think

Many of us were taught from a young age that the only way to lose weight is to cut calories, restrict certain foods, and exercise tirelessly. But what if we told you that this isn’t the answer and that having too extreme of a calorie deficit for long periods of time actually causes the body to hold onto fat? 

Rather than following fad diets or social media trends, we must rewrite our understanding of how the body uses food as fuel and embrace giving it what it needs for survival. By doing so, weight loss happens naturally. We sat down with Kyndell Keddy, a nutrition and fitness adviser at OnePeak Medical’s Bend and Redmond clinics, for a refreshing perspective on cultivating healthy habits for lasting results.

The Power of Daily Habits for Weight Loss

Kyndell emphasizes that “repeated habits you do every day will determine your outcome.” This means that simply jumping onto the latest fad diet for a month won’t set you up for long-term success. Many programs promise rapid weight loss with phrases like “lose 10 lbs in 30 days,” but often fail to teach sustainable practices. Instead, Kyndell advocates for integrating healthy behaviors and mindfulness into our daily lives.

The unfortunate reality is that these extreme diets can make long-lasting change nearly impossible for some because it is just not a realistic or sustainable option. For instance, depending on the person, restricting or eliminating an entire food group, such as carbohydrates, in a keto diet might be feasible temporarily but not for the long term. “When restricting ourselves from something, human behavior makes you desire it more,” Kyndell points out. This perpetual battle with willpower can be exhausting and ultimately unsustainable, leaving the dieter with feelings of failure and disappointment.

Understanding Sustainable Nutrition

What does sustainability look like when it comes to nutrition? Kyndell advises maintaining a consistent caloric intake throughout the week instead of fluctuating between strict dieting and bingeing. Creating a pattern of eating three regular meals about five hours apart can help stabilize energy levels and manage hunger cues effectively. “Eating a consistent amount of calories throughout the week prevents the roller coaster of blood sugar spikes and crashes,” she notes.

Kyndell’s approach encourages individuals to fuel their bodies according to their basal metabolic rates, which is the number of calories (or energy) needed for your body to perform life-sustaining activities like breathing and pumping blood through your body. She calculates basal metabolic rates using the Harris-Benedict Equation and recommends patients consume enough energy to maintain basic bodily functions plus additional depending on their activity level. When the body doesn’t receive adequate fuel, it can respond by slowing metabolism or, counterintuitively, holding onto fat rather than burning it. This is because fat cells are more energy-dense, and if your body isn’t getting enough caloric energy, it will hold onto the stored fat for survival.

The Importance of Macronutrients for Weight Loss

In Kyndell’s philosophy, protein intake plays a pivotal role in nutrition. She recommends aiming for 1 gram of protein per pound of body weight. If your goal is to weigh 140 lbs, you should consume 140 grams of protein every day. Meals should be balanced, incorporating proteins, healthy fats, and complex carbohydrates, which are vital for optimal nourishment and sustained energy levels. Protein burns the most energy, so eating the right amount of it will result in a speedier metabolism, leading to weight loss. 

Kyndell emphasizes the need for mindful meal planning. “Having a practice of meal planning for the week means you can proactively align your nutrition with your goals,” she explains. This foresight can prevent last-minute unhealthy eating decisions driven by hunger or fatigue.

Cultivating a Positive Mindset

Transitioning to a healthier lifestyle can feel daunting, especially when faced with setbacks. Kyndell encourages individuals to shift their focus from what they haven’t achieved to acknowledging positive changes. “When you nourish your body, you may not lose all the weight you want at once, but you will notice that you have more energy at work and enough energy to be present with your kids in the evening.” 

By cultivating a positive narrative around health, individuals can experience profound changes in both their mental and physical well-being. Kyndell reminds us that “healthy weight is the outcome of a healthy body,” encouraging us to prioritize overall wellness over the number on the scale. 

The Value of Guidance and Accountability

Change doesn’t happen overnight, and having support can be incredibly beneficial. Kyndell acknowledges the value of coaching and access to resources to help individuals navigate their unique paths toward improved health. “Nutrition is nuanced, so having a full panel or picture with labs and a medical evaluation allows for personalized protocols that can enhance energy efficiency and lead to more significant and sustainable results,” Kyndell notes.

Ultimately, her message is clear: there’s no quick fix when it comes to nutrition. It requires time, effort, and persistence. Rather than relying on quick diets or trends, focusing on daily habits, mindful eating, and cultivating a supportive environment can lead to sustainable health and fitness outcomes. 

As Kyndell wisely puts it, “Rather than putting $2 at the gas pump every day, which is exhausting and only gets you so far, just fill up your tank so you can function optimally.” Embracing this mentality can lead to a healthier, more rewarding lifestyle.