Fitness Testing for Obesity and Weight Management

Most people who lose weight regain it within 1 to 5 years. Common reasons include:

• Wrong Calorie Targets: Online calculators can be off by 300 to 600 calories per day. Too few calories slows metabolism. Too many calories prevents fat loss
• Metabolic Adaptation: As you lose weight, your metabolism decreases. Generic programs do not account for this
• Muscle Loss: Losing weight too quickly or with inadequate protein causes muscle loss, further slowing metabolism
• Exercise at Wrong Intensity: Training too hard (Zone 3 to 4) increases hunger and cortisol. Training too easy does not burn enough calories
• No Objective Feedback: Without data, you cannot tell if your program is working until weeks or months later
• Unsustainable Approaches: Extreme diets and excessive exercise are impossible to maintain long-term

Testing provides the precise data needed to avoid these pitfalls and create a sustainable weight loss strategy.

Resting Metabolic Rate (RMR) testing measures your exact daily calorie burn at rest-the most important number for weight management:

• Your Exact Metabolism: Know your precise calorie burn, not a population average. RMR accounts for 60 to 75% of total daily energy expenditure
• Individualized Targets: Calculate your exact calorie deficit based on YOUR metabolism, not generic formulas that can be wrong by 20 to 30%
• Safe Weight Loss Rate: Target 0.5 to 1% of body weight per week (0.5 to 2 pounds for most people). This requires a 300 to 500 calorie daily deficit
• Prevent Metabolic Slowdown: Eating too few calories (more than 500 below maintenance) can trigger metabolic adaptation and hormonal changes that make weight loss harder
• Preserve Muscle Mass: Combined with adequate protein (0.8 to 1.0 grams per pound body weight), proper calorie deficit preserves lean mass
• Track Metabolic Changes: Retest every 3 to 6 months as you lose weight. Your metabolism will decrease as body weight decreases-this is normal

Example Calculation: If your RMR is 1,600 calories and you are moderately active (activity multiplier 1.5), your total daily expenditure is 2,400 calories. A target of 1,900 to 2,100 calories creates a 300 to 500 calorie deficit for safe, sustainable weight loss of 0.5 to 1 pound per week.

Testing Process: 20 to 30 minute appointment. Fast for 4 to 5 hours before testing (no food, caffeine, or exercise that morning). You breathe normally into a mask while sitting comfortably. Same day results with detailed calorie targets and macronutrient recommendations.

VO₂ max testing reveals your cardiovascular fitness and provides precise exercise zones for maximum fat loss:

• Fat Burning Zone Identified: Discover the exact heart rate zone where your body oxidizes the most fat (typically upper Zone 1 to Zone 2, around 60 to 70% maximum heart rate)
• Zone 2 Training for Weight Loss: This moderate intensity builds cardiovascular fitness while maximizing fat oxidation. Sustainable for 30 to 60 minutes, allowing high weekly volume
• Avoid Overtraining: Training too hard (Zone 3 to 4) burns more carbs than fat, spikes cortisol (which promotes fat storage), and increases hunger. Zones prevent this mistake
• Preserve Muscle: Appropriate exercise intensity combined with resistance training and adequate protein prevents muscle loss during weight loss
• Improve Cardiovascular Health: Obesity increases heart disease risk. VO₂ max testing establishes baseline cardiovascular fitness and tracks improvements
• Safe Exercise Intensity: Especially important if you have obesity-related complications like high blood pressure, diabetes, joint pain, or sleep apnea
• Track Fitness Gains: Retest every 8 to 12 weeks. Seeing VO₂ max improve provides powerful motivation even during weight loss plateaus

Testing Process: 45 to 60 minute appointment on your choice of equipment (treadmill, bike, rower, or stair mill). Choose based on comfort and joint considerations. Same day results with detailed heart rate zones and training recommendations.

Best Value: RMR plus VO₂ max testing (save $25)

The most effective approach to obesity management combines both nutrition and exercise testing:

• Nutrition Side: Exact calorie and macronutrient targets from RMR testing
• Exercise Side: Precise heart rate zones for fat-burning workouts from VO₂ max testing
• Complete Data: Address both sides of the energy balance equation (calories in, calories out)
• Track Everything: Retest both as weight changes to adjust targets
• Most Successful Approach: Research shows combined diet and exercise produces better outcomes than either alone

Based on American College of Sports Medicine guidelines for weight loss and obesity management:

• For Weight Loss (Not Just Maintenance):
  • • Target: 250 to 300 minutes per week of moderate intensity exercise (Zone 2)
  • • This is significantly more than the 150 minutes recommended for general health
  • • Can be broken into 30 to 60 minute sessions, 5 to 7 days per week
  • • Build up gradually over 8 to 12 weeks if currently inactive
• Resistance Training: 2 to 3 days per week. Crucial for preserving muscle mass during weight loss. Focus on major muscle groups with 2 to 3 sets of 8 to 12 repetitions
• Daily Movement: Increase non-exercise activity (walking, taking stairs, active hobbies). Every bit counts toward total daily energy expenditure
• Start Where You Are: If currently sedentary, begin with 10 to 15 minute sessions and gradually increase. Any movement is better than none

VO₂ max testing ensures you train at the right intensity-not too easy (insufficient calorie burn) and not too hard (unsustainable, increases injury risk and hunger).

Use your RMR results to create an effective nutrition plan:

• Calculate Your Deficit: Total Daily Energy Expenditure (TDEE) equals RMR times activity factor (1.2 to 2.0). Subtract 300 to 500 calories for weight loss target
• Prioritize Protein: 0.8 to 1.0 grams per pound of body weight. Protein preserves muscle, increases satiety, and has highest thermic effect (uses calories to digest)
• Include Healthy Fats: 20 to 35% of calories from unsaturated fats (nuts, seeds, avocado, olive oil, fatty fish). Essential for hormone production and satiety
• Focus on Whole Foods: Vegetables, fruits, whole grains, legumes, lean proteins. These are nutrient-dense and filling for fewer calories
• High Fiber: 25 to 35 grams per day increases fullness and helps regulate blood sugar
• Meal Timing: Eat consistently throughout the day. Skipping meals often leads to overeating later
• Hydration: Often mistaken for hunger. Aim for 8 to 10 cups of water daily, more if exercising

Work with a registered dietitian who can use your RMR results to create a personalized meal plan that fits your lifestyle and preferences.

Discuss testing with your physician if you have:

• Class II or III obesity (BMI 35 or higher)
• Cardiovascular disease or risk factors
• Type 2 diabetes or insulin resistance
• Sleep apnea (treated or untreated)
• Joint problems (osteoarthritis, previous injuries)
• Fatty liver disease
• History of eating disorders

Equipment Considerations: For VO₂ max testing, choose equipment that accommodates your comfort and any joint limitations. Bike and rowing machine may be easier on knees and hips than treadmill. Stair mill provides low-impact option. We can discuss best choice for your situation.

Plateaus are normal and expected. Here is why they happen and what to do:

• Metabolic Adaptation: As you lose weight, your RMR decreases. A smaller body requires fewer calories. This is why retesting RMR every 3 to 6 months is crucial
• Reduced Activity Thermogenesis: Carrying less weight means you burn fewer calories doing the same activities
• Hormonal Changes: Leptin (satiety hormone) decreases, ghrelin (hunger hormone) increases. This is why hunger often increases during weight loss
• Water Retention: Can mask fat loss on the scale, especially after high sodium meals or changes in exercise routine

Breaking Through Plateaus: Retest RMR and adjust calorie targets. Increase exercise volume slightly. Ensure adequate protein. Take diet breaks (eat at maintenance for 1 to 2 weeks) to help hormones reset. Most importantly-be patient. Weight loss is not linear.

Do not rely solely on body weight. Track multiple markers:

• Body Measurements: Waist, hips, chest, thighs. Often decrease even when scale does not move
• Clothing Fit: How clothes feel is a great indicator of fat loss
• VO₂ Max: Cardiovascular fitness improvements show health is improving
• Blood Work: Cholesterol, triglycerides, blood sugar, liver enzymes often improve before significant weight loss
• Energy Levels: Increased energy and stamina in daily activities
• Sleep Quality: Often improves with weight loss and exercise
• Joint Pain: Reduced pain with even modest weight loss
• Mood: Exercise and weight loss often improve depression and anxiety

Keeping weight off requires ongoing effort and monitoring:

• Continue Exercise: 200 to 300 minutes per week often needed for maintenance
• Monitor Weight Weekly: Catch small regains before they become large ones
• Retest Periodically: RMR every 6 to 12 months, VO₂ max every 8 to 12 weeks
• Stay Vigilant: The National Weight Control Registry (people who have maintained 30+ pound loss for 1+ year) shows successful maintainers monitor intake, stay active, and weigh regularly
• Build Sustainable Habits: Focus on lifestyle changes you can maintain forever, not temporary diets

Discuss with your physician if lifestyle changes alone are insufficient:

• Weight Loss Medications: Options like GLP-1 agonists may be appropriate for BMI 30+ or BMI 27+ with complications
• Bariatric Surgery: For BMI 40+ or BMI 35+ with serious obesity-related conditions
• Behavioral Therapy: Cognitive behavioral therapy can address emotional eating and psychological barriers
• Medical Weight Loss Programs: Physician-supervised programs combining multiple strategies

Even with medical or surgical interventions, the data from RMR and VO₂ max testing remains valuable for optimizing nutrition and exercise.

VO₂ Max Test: $250

RMR Test: $75

Performance Pack (Both): $300

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com