Guide to Conquer Weight Loss

Obesity is a growing health concern all over the developed world. Sedentary modern lifestyles and an abundance of easily accessible foods have made it common to overeat and not move enough.

Statistics from the CDC show that 3 in 4 adults and 1 in 5 children are now considered

overweight. This is a concern because obesity is linked to many health conditions such as heart disease, stroke, high blood pressure, high blood sugar, hormone disbalance, and even cancer.

For weight loss to occur you need to burn more calories than you take in. This can be done by

calorie restriction, increased exercise, or ideally a combination of both. Diet is considered the

most important aspect of weight loss as studies have shown our body fitness level is 80% based on diet and 20% based on exercise.

While there are many trendy diets that promise rapid weight loss, to achieve a long-term healthy weight, you need to commit to a healthy lifestyle.

Below is a starter guide for weight loss

Macronutrient Goals:

• Protein: Aim for 20-30 grams per meal to support muscle maintenance and satiety.

• Carbohydrates: Limit to 150-200 grams per day to manage blood sugar levels and promote fat loss.

• Sugar: Keep intake below 25 grams per day to reduce empty calories and cravings.

Caloric Intake:

• Target between 1000-1700 calories per day to create a caloric deficit for weight loss.

• Do not go below 800 calories per day to ensure adequate nutrient intake and avoid health risks.

Food Choices:

• Focus on Vegetables: Fill half your plate with non-starchy vegetables for fiber, vitamins, and minerals.

• Healthy Proteins: Choose lean sources like chicken, turkey, fish, tofu, legumes, and eggs.

• Minimize Sugars and Carbohydrates: Avoid processed foods, sweets, sugary drinks, and refined grains.

• Plenty of Fluids: Stay hydrated with water; limit or avoid sugary drinks and alcohol.

Exercise Routine:

• Regular Activity: Start with achievable goals and gradually increase.

• Duration: Aim for 30+ minutes of exercise, 5-7 days per week.

• Types of Exercise: Include both aerobic (walking, jogging, swimming) and resistance (weight lifting, bodyweight exercises) training for overall fitness and calorie burning.

Monitoring and Accountability:

• Daily Food Journal: Use tools like MyFitnessPal, Perlman App, Calorie Counter - MyNetDiary, or a notebook to track food intake and calories.

• Self-Weighing: Weigh yourself daily or twice weekly to monitor progress and stay accountable.

• Long-Term Changes: Focus on sustainable changes in diet, physical activity, and behavior for lasting weight management.

Support and Professional Guidance:

• Nutritionist: Consider consulting with a nutrition professional for personalized guidance.

• Personal Trainer: Work with a trainer to develop a suitable exercise plan and ensure correct form.

• Counseling and Support Groups: Join counseling sessions or self-help groups for emotional support and motivation during your weight loss journey.

Additional Tips

• Quality Sleep: Aim for 7-9 hours of sleep per night to support metabolism and overall well-being.

• Stress Management: Practice stress-reducing techniques such as meditation, yoga, or hobbies to prevent emotional eating.

• Patience and Consistency: Weight loss is a gradual process; stay patient and consistent with your healthy habits.

By following this starter guide and focusing on balanced nutrition, regular exercise, and behavior modification, you can achieve sustainable weight loss and improve your overall health. Adjustments may be necessary based on individual needs and preferences, so listen to your body and book a weight loss visit as needed.