Episode 02: The Science of Calories Burned During Exercise and Consumed for Losing Weight
In this episode of the Transformation Weight Control Podcast, hosts Rich Weil, M.Ed., CDE, Founder and Director of Transformation Weight Control, 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.
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.
Rich and Russell also 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. Rich and Russell also 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
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