Weight Loss

There is no one-size-fits-all approach to weight loss, as different people may have different goals and needs. However, there are some general principles that can be helpful for anyone trying to lose weight. Here is a list of the best practices I have found for my patients losing weight:

1. Create a Calorie Deficit: To lose weight, you need to burn more calories than you consume. One way to create a calorie deficit is to reduce the amount of calories you eat, while increasing the number of calories you burn through physical activity. According to the USDA, Americans consume more than 3,600 calories per day – almost 1,000 more calories than recommended for most sedentary adult males. Writing down or having a journal of the calories you consume can be very helpful in tracking fluctuations and trends.
2. Eat a Healthy Diet (The Awesome Diet): A healthy diet can help you lose weight by providing the nutrients your body needs while also helping you feel full and satisfied. One way is by following The Awesome Diet. (Check my other blogs to-come for more info pertaining to The Awesome Diet) This may include eating plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. Keep in mind: Food = Fuel. You CANNOT out-exercise a bad diet! This is where the food journal and accountability come into play.
3. Engage in Physical Activity: Regular physical activity can help you burn calories and improve your overall health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Strength training also plays a vital role. Muscle will consume more energy/calories than fat! Stay strong, live long. 🖖🏼 (See images attached for a strategic breakdown)
4. Stay Hydrated: Drinking plenty of water can help you feel full and satisfied, which may help with weight loss. I recommend aiming for at-least half your body weight in ounces per day. If you cannot hit that mark, work your way up to it! It is important also to replace any sugary drinks like soda and gatorade with healthier options like lemon/cucumber-water or unsweetened tea. This is especially important for those with insulin resistance and/or diabetes. Spiking your blood sugar and superfluous calories are the #1 inhibitors to fat burning and weight loss!
5. Get Enough Sleep: Adequate sleep is important for overall health, and it may also play a role in weight management. Aim for 7-9 hours of sleep per night. This will help reduce cortisol (stress hormone) and promote recovery of the mind and body. Fun Fact: the brain is actually the most active at night when we are in deep sleep!
6. Seek Support: Losing weight can be challenging, and it may be helpful to have support from friends, family, or a healthcare provider. Consider joining a support group or working with a registered dietitian or other healthcare professional to develop a weight loss plan that is right for you.

It is important to note that rapid weight loss (aka: “yo-yo diets”) are not healthy or sustainable. It is generally recommended to aim for a weight loss rate of 1-2 pounds per week. This does not account for the initial rapid weight loss at the beginning of any diet, but is meant as a guide for a sustainable pace to follow long-term. Having a plan is the biggest key to success. Be sure to check out my upcoming posts on The Awesome Diet and Awesome Supplements to help you along the way!