Expert Kim Shapira, M.S., R.D. on How To Lose Fat, Not Muscle
As semaglutide continues to influence weight loss trends, it’s crucial to shift our focus from the number on the scale to the percentage of body fat we are losing while on the medication. Kim Shapira, M.S., R.D., highlights the importance of prioritizing fat loss over mere weight reduction, noting that “one percent of body fat lost equals three pounds of water, fat, and muscle.” Understanding this distinction helps individuals set healthier, more sustainable goals, ensuring we achieve a balanced composition of lean muscle mass and fat. This approach is essential for maintaining long-term health and preventing the pitfalls of focusing solely on weight.
Semaglutide is a medication originally developed to treat type 2 diabetes but has gained significant attention for its weight loss benefits. It is a GLP-1 receptor agonist that works by mimicking the hormone glucagon-like peptide-1, which helps regulate appetite and food intake. By slowing gastric emptying and promoting a feeling of fullness, semaglutide effectively reduces calorie intake and supports weight loss. This dual-purpose medication has become a game-changer in weight management, offering an effective solution for individuals struggling with obesity or weight-related health issues.
We decided to interview renowned nutritionist, Kim Shapira, M.S., R.D. on the subject!
Our Interview with Kim Shapira, M.S., R.D.
Author and nutritionist, Kim Shapira, M.S., R.D., is a distinguished celebrity dietitian, with a Bachelor of Science in Kinesiology and a Master’s degree in Human Metabolism and Clinical Nutrition. Shapira, who has been featured on platforms such as Popsugar, Women’s Health, Forbes, Yahoo Life!, Real Simple, and FOX Chicago TV, emphasizes that the scale alone isn’t a reliable indicator of health.
“One percent of body fat lost equals three pounds of water, fat, and muscle,” says Shapira. “We need to tip the scales so that fat loss is the majority. You should not get off a semaglutide until your body fat is in a normal range. It’s also important to note that this is different for men and women.”
Here’s what we asked Shapira:
Who is the ideal candidate for semaglutide?
The current recommendations are if you have a BMI, body mass index of 27 or greater. You can figure out your body mass index by taking your weight divided by your height squared times 703.
Syndrome X or metabolic syndrome: is a condition that is characterized by caring extra fat around your abdomen, having high blood sugar, high levels of triglyceride, high cholesterol, or high blood pressure. Having anyone of these metabolic regulations will also make you a candidate for a weight loss medication. These disease states can be reversed through weight, loss and changes in your diet and lifestyle.
How long should you struggle with dieting and exercise before you seek help or consider semaglutide ?
I don’t believe anybody should struggle. But if you have a history of dieting or gaining and losing weight, you might find relief on a semiglutide- I believe there’s lots of lifestyle changes you can make that will take away the struggle and help you become more mindful to practice learning new lifestyle skills that will help maintain your weight
I called them six simple rules:
1. When you’re hungry start with your normal portion cut it in half wait 15 minutes to see if you need more.
2. Eat what you love, make sure the food loves you back.
3. Eat without distractions.
4. Get 10,000 steps every day.
5. Drink 8 cups of water every day.
6. Get Seven hours of sleep every night.
Is semaglutide safe to use for losing baby weight while breastfeeding ??
There isn’t enough research or studies to determine if this is safe for breastfeeding. Right now the recommendations are absolutely to stop the medication’s before becoming or attempting pregnancy and to absolutely not use them while you are pregnant.
What are some important questions a woman should be prepared to ask their doctor if they are interested in semaglutide ?
- What is a semiglutide?
- What’s the exit strategy for getting off of the medication?
- Do you work with the dietitian to support diet and lifestyle changes?
- Are there any foods I should avoid?
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Transform your relationship with food, first!
In her new book, This Is What You’re Really Hungry For: Six Simple Rules to Transform Your Relationship with Food to Become Your Healthiest Self, Shapira has developed six simple rules that will change your relationship with food and your body, forever. This is not a diet book. This is for anyone who is sick of dieting. It is for the girls who have become women and still hear, “Are you going to eat all of that?” from their mothers. It is for the men who were bullied in school locker rooms when they took their shirts off. It is for the people who were told by their doctors to lose weight, or they would need blood sugar or cholesterol meds. It is for the parents who want to help their children get healthy without crushing their self-esteem, and for the children who are desperate to be allowed to make their own choices. It is for the stressed out, confused, food-loving, food-hating, restricting, binging, diet junkie in all of us!
In the journey of weight loss, it’s essential to seek guidance from experts like Kim Shapira, M.S., R.D., who emphasize a holistic approach to health. By focusing on body composition rather than just the number on the scale, individuals can achieve more sustainable and balanced results. Expert advice helps navigate the complexities of weight loss, ensuring that methods like the use of semaglutide are employed effectively and safely. Prioritizing overall health and well-being, informed by professional insights, can lead to more successful and lasting outcomes.
