How Many Calories Should You Eat? | Dr. Neal Barnard | The Exam Room Podcast

[@georgebmac8140]

Exercise isn’t just for weight loss. Anybody over 60-65 should be focusing on it. It is the only way to stave off the debility we associate with aging. The muscle loss we are told is inevitable isn’t! At 74, as a vegan without any supplements but vitamins I am gaining muscle and definition!

[@syrahsmythe]

for me, exercise is for my sanity. It's never a chore, it commands ME, I don't choose IT!

[@frompizzaaddicttovegan]

Thank you Chuck and Dr. Barnard. Excellent episode. ❤

[@demesrvl6761]

Dr Bernard this is exactly what I needed. I've lost over 150lb, but I started eating ice cream, cake, pizza, cookies, etc. on Thanksgiving and I gained 45lb In 6 weeks!!!!! My promise to you is that I will do 6 weeks of vegan low-fat eating and see where I am in 6 weeks!!!

[@frompizzaaddicttovegan]

You got this ❤

[@jan9562]

Even when doing weight loss, be sure to eat enough calories and enough healthy fats.

[@marleri]

You've got this! There are lots of exam room podcasts to watch for motivation and each one I watched, I learned something new. Keep going. You can do this.

[@marleri]

Don't worry if it takes longer than six weeks to lose 45 pounds. Just keep going.

[@demesrvl6761]

Thank you so much for the encouragement! I did Day One!!

[@brieannatyler6055]

Chuck's face at 18:13 ... I almost fell out of my chair laughing.

[@luluandmeow]

I need to put up a wall between me and peanut butter, it's always my downfall and I stupidly didn't remove it from my environment fast enough. I had it in the house for a couple of years and thought it was no longer a trigger food. But at a time of huge stress I binged on it and this led to more bingeing - this after 4 and a half years of uninterrupted, healthy, always-on-track, WFPB eating. It just goes to show that keeping our environment free of junk/ultra-processed/trigger/rich foods is absolutely essential for successful weight loss/maintenance.

[@Jodamo]

I do the same. Straight out of the jar. Can’t have it in the house lol.

[@rosalieduffy882]

I use PB2 when I want peanut butter. (Dried peanut powder that you reconstitute with water.) No fat and since it takes some effort and you can control how much to create at a time I find it satisfying but I don't binge.

[@demesrvl6761]

Reese's Peanut Butter Cups was the start of my 6-week 45 lb weight gain!! Two mini-ones wrapped in holiday foil. Then, two more. Then, five more, which I ate in the restroom (I was not at home for Thanksgiving dinner) because I didn't want anyone to see!! On the way back to my house, I bought a king size package.... and thus it began!!!

[@inesangel8094]

Portion control works for me.

[@Industrial_Base]

Powdered PB is the answer. No fat and almost as delicious. I recommend the roasted one.

[@jenniferschaffer1625]

Best podcast and the best Dr🔥🔥

[@cmarkhalberstadt]

Love the new studio!! 😮

[@rosalieduffy882]

I went whole-food plant-based and the weight dropped without trying. I was stuffing myself, no calorie counting.

[@damon-burton]

I've always focused on calorie counting, but Dr. Barnard's emphasis on a whole-food, plant-based diet and the importance of factors beyond just calories was eye-opening. The idea of shifting calories earlier in the day is particularly intriguing. I'm definitely going to experiment with this and see how it impacts my energy levels and overall well-being. Thanks for sharing.

[@skippy6462]

Don't have any junk (not food) in the house. Don't buy it for anyone else. Don't let anyone buy it for you. Watch out for crap food bullies in your life. The people, even family, who try and push it on you. They're sneaky so be careful.

[@johnlawyer4282]

Great material. Thanks guys

[@valeriefitzgerald6080]

This is so informative. Number six spoke volumes to me.

[@valsmith2643]

Great information thanks once again.

[@kiwifeijoa]

This is really encouraging.

[@marleri]

Happy New Year!

[@r.mcd2921]

Love Dr Barnard - wish he could be my doc.

[@PegMarieD]

If we are eating a strick vegan diet and come to a halt in losing weight; and we are insulin resistant should we be eating differently? How can we change things up again so the scale starts dropping again?

[@Kayte...]

It might just be your body adjusting. Stick with what you're doing for another 2 weeks (keeps it low fat) and if you don't see change after the 3rd week consider your serving size and if you are going for seconds and unconscious eating in-between meals and or eating after 7p. Also make it WFPB.

[@PegMarieD]

@Kayte... It has been months actually and I do have insulin resistance which I know will affect weight loss.

[@thinkinoutloud.1]

Of course you would consider calories, especially when most of the calories are in fat and protein.

[@noellecuisine8912]

🩷peaceful and healthful 2025 dear Friends ! I also don’t track calories but once in a blue moon a little bit of chronometer if I have flown a little bit too much in the rich plant foods/pleasure trap /denser calories habits can help find the right direction or at least confirm my intuition and my observations ! Education is Paramount, observation, and feeling one’s own body and energy levels when combined with great groove, I am a true gourmand/gourmet living with a true hedonist… so believe me I have two ride the waves and find those true north powers/motivation/moods/flows in me on and on again … But I don’t eat any animal products almost never industrialized food, and no oil, no alcohol! I love our whole food plant based pillar!!! Cheers 🥂 to Youuuuu

[@monicasong427]

PCRM rocks!

[@embemw]

I’m 79 eat no animal products plenty of varied vegetables, very little fat and work out at the gym with a trainer several days a week. I’m busy most of every day and rarely sit around in the daytime. I’m overweight and my body just maintains but will not lose. I used to be able to diet it off but now I cannot. I have a whole lot of subcutaneous belly fat! 😳. I’m really upset about it. I should weigh 70kg but instead I weigh 85! My BMI is 32. ( I was 60kg in my younger days) What more can I do? Oh I eat about 1700 cals a day and am 5’5”. So what can I do?

[@skippy6462]

Look up Dr. Greger's work on How Not To DIET. He might have ideas to switch things around and he talks about extra weight tips. Put everything you eat in cronometer to be absolutely sure. 1700 might not be enough calories but it could be more without you realising so please check. Lifting weights and increasing by 2.5kgs every 5 sessions might help weight loss. My husband the same but it's because he's eating lots more and at night.

[@inesangel8094]

Little fat? Try no fat.

[@dorzhowe1305]

Are you getting enough protein? Maybe try and get about 120 grams of protein per day. A pea protein shake will give you 25 grams of protein so two shakes a day would likely be helpful towards that target.

[@RoxinaSolerGamborena]

no counting calories, clear, yes. Can you make a quick recap of the type if foods to be sure we consume daily. And weekly. I am familiar w the daily dozen from Dr M Gregeuer but cant make it daily...is there a more high-over classification as a guide to do our best?

[@rosalieduffy882]

I aim for 30 different plants per week as recommended. (I actually keep a spreadsheet and get competitive with myself.)

[@myhorse52]

This is a great video for people who have no control or are volume eaters, but could you do one on light eaters. I am 63, 5'1" and at the moment weigh 111. I have lost eight pounds since May. I know 111lb doesn't sound like a lot, but I still have belly fat and they say that is the worst kind. The past 2 weeks have been using Cronomter and really focusing on WFPB. I can only manage to get down 2 meals a day which have been coming to 900-1000 calories a day. Now, you would think I would be losing weight but haven't. At, this point it isn't so much about losing weight, rather getting in all my nutrients. I do 30 minutes of moderate walking on the treadmill everyday and get 10,000 steps a day and do strength exercises 3 days a week. Oh, and one reason I have a poor appetite is that I lost most of my taste and smell to Covid in 2020 so unfortunately, I mainly only taste sweet and salty.

[@georgebmac8140]

Exercise CAN help you lose weight! How? The next time you see a large (100 calorie) cookie, Remember that it takes a mile of running or walking to burn it off. Then decide if that cookie is worth it! 😂

[@lisabarnetson1362]

Nice logic, I like it!!

[@AtticusMiyagi]

When considering a Panera kitchen sink cookie, multiply by 8 for ALL deleterious components.

[@Kayte...]

A fast mile and much further for walking.

[@MarcusP52]

In the early 40s, 1900 calories was the recommended number for a 9-year-old.

[@jasonhsu4711]

If a high-fiber Mediterranean/DASH/MIND diet were the norm instead of some fringe diet (that somehow has the approval of most doctors and cardiologists), the obesity rate would be so much lower, and the population would be so much healthier.

[@rl9808]

I eat beef and eggs every day till full. That seems to be the right amount.

[@ChrisLT]

First time in a while I've heard someone mention BMI as a barometer. At 5'11", that scale technically says I can be 133 pounds. Man, I'd be approaching Christian Bale in The Machinist at that point.

[@Amshatelia88]

The sad thing is nearly 80% of the US is overweight. That skews our perception of what "thin" looks like.

[@syrahsmythe]

I hear you! BMI is a horrible scale for athletic people who have muscle. I'm also 5'11(F) and would be a rail if I were 133. I'm still lean, but very strong at 160. Reply

[@jasonhsu4711]

Calories, schmalories! Those TDEE and calorie calculators are such jokes. They show that a small change in the daily calorie intake translates into a massive change in the maintenance weight. I eat MUCH more food in winter than in summer. While I do experience seasonal weight fluctuations, they're NOTHING like what the calorie calculators show. Those calorie calculators would have you believe that my winter self weighs at least 300 to 400 pounds while my summer self weighs only 50 to 100 pounds. In reality, my weight peaks at around 140 pounds in early spring and bottoms out in the mid-120s in the early fall.

[@polibm6510]

No one can eat calories!

[@wathah323]

So do not eat anything. LOL, your a joke doc.

[@Industrial_Base]

*You're*

[@TheAfiyfah]

So he thinks refined sugar is better than fats from avocados and olives? Very outdated “low fat diet” thinking…

[@marleri]

He wants ppl to eat whole foods with the fiber like fruit or starchy veggies have the fiber and also whole unprocessed grains have lots of fiber. To lose weight starches (carbohydrates) have four calories per gram. And all fat even "good fat" have nine calories per gram. So when losing weight you need to limit all fats and go for the whole plant foods high in water and fiber.

[@TheAfiyfah]

@@marlerinot all calories are equal and they are not all metabolized the same way. Where has he been for the last 20 years?

[@TheAfiyfah]

@@marleri ​​⁠ his comments about refined sugar being better for weight loss than good fats is proven to be outdated ill informed nonsense. I’ve been plant based for almost my entire life. When I’ve needed to drop some pounds, I had no problem and certainly didn’t replace good fats with refined sugar. That flawed thinking caused so many health problems and an explosion of obesity in the 80s and 90s. He should read up on extensive studies on longevity. His recommendations are terrible.