Other Side Lifestyle 178. Calories Matter: The Truth About Weight Management w/ Vinny and Eryn Russo
Calories Still Matter: The Truth About Weight Loss and Hormones
Calories in versus calories out remains the fundamental principle for weight loss, regardless of age or hormonal changes. Dr. Eryn Russo emphasizes that moving more and tracking total calorie intake are the basics — "the non-sexy answer" — but the most effective.
Even during perimenopause and menopause, metabolism doesn't dramatically slow down, and body fat gain is more about distribution changes than an increase in total body fat. Hormone therapy can help alleviate symptoms but should not be the first go-to for weight loss.
Awareness through tracking food intake reveals true maintenance calories, debunking myths about metabolism plummeting in midlife. As Vinny Russo puts it, "Tracking does way more than just give you a calorie number. It gives you food awareness and education."
This insight encourages focusing on lifestyle basics: tracking calories, increasing movement, and correctly managing hormones only when medically necessary.
Calories Matter for Fat Loss
- Calories matter for weight management regardless of age or hormonal changes.
- Tracking food intake gives awareness and helps create a calorie deficit for fat loss.
Track Calories to Find Maintenance
- Track your calories consistently to find your maintenance level.
- Use this baseline to adjust intake and create a sustainable nutrition strategy.