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The Science of Calories Burned During Exercise and Consumed for Losing Weight
Manage episode 483035093 series 3664534
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In this episode of the Transformation Weight Control Podcast, hosts Rich Weil and Alex Tushinsky welcome Dr. Russell Rising, a nutrition and exercise physiologist.
They discuss the importance of understanding caloric needs, metabolism, and the science behind weight loss. Dr. Rising explains the function of room calorimeters, the difference between fat and carbohydrate energy storage, and the significance of resting metabolic rate. The conversation emphasizes the need for accurate measurements in metabolic testing and the common misconceptions surrounding weight fluctuations. In this conversation, the speakers discuss methods for estimating caloric needs at home, focusing on the Mifflin equation and its reliability. They explore the concept of resting energy expenditure and how to calculate total daily energy expenditure for effective weight management. The discussion also covers the importance of understanding caloric content in food, the inaccuracies of food labels, and the role of bomb calorimetry in measuring calories. Finally, they emphasize the need for personalized approaches to weight loss and the significance of monitoring body weight to assess caloric intake accuracy. In this conversation, Rich Weil, M.Ed., CDE, and Russell Rising discuss various aspects of weight loss, including the common misconceptions about caloric estimation, the importance of consulting registered dietitians, and the myths surrounding exercise and fat burning. They emphasize the significance of enjoyable physical activities and the basics of diet and exercise for sustainable weight loss. The discussion also touches on the role of GLP-1 medications and the importance of lifestyle changes in achieving long-term health goals. In this conversation, Rich Weil, M.Ed., CDE, and Russell Rising discuss the success of lifestyle change programs, emphasizing the importance of community support and individualized approaches to weight loss. They explore the challenges of chronic diseases and the need for ongoing support, as well as the impact of misinformation in health. The discussion highlights the value of experience in clinical practice and the significance of communication in dietary changes, particularly in relationships where dietary preferences may differ.
BMR Calculator: https://www.calculator.net/bmr-calculator.html
Slides: https://transformationweightcontrol.com/wp-content/uploads/2025/05/ep-02-Russell-Rising.pdf
Chapters
1. Introduction to the Podcast and Guest (00:00:00)
2. Measuring Metabolic Rate: Accuracy and Methods (00:02:35)
3. Estimating Caloric Needs at Home (00:24:17)
4. Understanding Resting Energy Expenditure (00:27:57)
5. Calculating Weight Loss Strategies (00:32:39)
6. The Science of Caloric Content in Food (00:38:04)
7. Understanding Caloric Misestimation (00:44:31)
8. The Role of Registered Dietitians (00:47:51)
9. Debunking Exercise Myths (00:49:48)
10. The Truth About Fad Diets (00:54:19)
11. The Importance of Enjoyable Exercise (00:59:24)
12. Final Thoughts on Weight Loss and Lifestyle Changes (01:05:32)
13. Success in Lifestyle Change Programs (01:06:11)
14. The Importance of Community in Weight Loss (01:07:39)
15. Chronic Disease and Long-Term Support (01:08:57)
16. Individualized Approaches to Weight Loss (01:10:25)
17. Expert Insights and Future Plans (01:12:06)
18. Addressing Misinformation in Health (01:14:52)
19. The Value of Experience in Clinical Practice (01:15:55)
20. Communication in Dietary Changes (01:17:48)
21. Navigating Dietary Preferences in Relationships (01:20:48)
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