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Clinical Nutrition Services

Weight Loss and Metabolism

“Calories-in and calories-out” is a decades-old weight loss strategy. However, it is now known that simply reducing calorie input and increasing physical activity to lose weight is not always so straightforward, and that each person’s metabolism or metabolic rate plays an important role.

Metabolism refers to how our body uses energy or calories to support our daily body functions. It can be divided into three different parts:

What’s the Connection?

You can estimate how many calories your body needs by first calculating your basal metabolic rate (BMR) – your energy/calorie needs at rest. Add to this number the energy or calories you typically burn through physical activity each day. The total is the approximate number of calories you need to consume each day to maintain your weight.

To lose weight, you will need to subtract calories from the estimated weight-maintenance number. A registered dietitian can help you determine your daily energy (calorie) needs to achieve weight loss.

5 Tips for Weight Loss

Meal, Snack and Activity Ideas

Breakfast Ideas
Meal Ideas Day 1 Meal Ideas Day 2 Meal Ideas Day 3
  • Egg omelet with cheese, onions, peppers and tomatoes
  • Whole grain toast
  • Avocado slices
  • Protein shake (homemade or store-bought)
  • Fiber bar
  • Cheese stick
  • High fiber cereal
  • Low-fat or unsweetened non- dairy milk
  • Mixed nuts
Lunch Ideas
Meal Ideas Day 1 Meal Ideas Day 2 Meal Ideas Day 3
  • Tuna salad
  • Whole grain crackers
  • Carrot and celery sticks with hummus
  • Cottage cheese
  • Berries
  • Nut butter
  • Cobb salad with oil-based dressing
  • Greek yogurt cup
  • Granola
Dinner Ideas
Meal Ideas Day 1 Meal Ideas Day 2 Meal Ideas Day 3
  • Burrito bowl with brown rice, chicken, peppers, onions and lettuce
  • Guacamole
  • Ground turkey with beans, corn and taco seasoning
  • Steamed broccoli and carrots
  • Roasted salmon, asparagus and cauliflower
  • Baked sweet potato
Snack Ideas
Meal Ideas Day 1 Meal Ideas Day 2 Meal Ideas Day 3
  • Trail mix with popcorn, pumpkin seeds and dried fruit
  • Rice cake with ricotta cheese, blueberries and honey drizzle
  • Small banana with nut butter

30- to 60-Minute Activity Ideas

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