Weight Loss
Sustainable, science-based approaches to weight management. No fads, no extremes—just strategies that work with your body.
Core Principles of Sustainable Weight Loss
Evidence-based fundamentals that actually work.
Caloric Awareness
Understanding energy balance without obsessive counting.
- Learn portion sizes visually (palm = protein, fist = carbs)
- Focus on food quality first, quantity second
- Aim for a modest 300-500 calorie deficit for sustainable loss
- 1-2 pounds per week is a healthy rate of loss
Protein Priority
Protein is your secret weapon for fat loss.
- Keeps you full longer than carbs or fats
- Preserves muscle mass during weight loss
- Has highest thermic effect (burns calories to digest)
- Aim for 25-30g protein per meal
Movement That Matters
Exercise supports fat loss but isn't the main driver.
- Strength training preserves muscle and boosts metabolism
- NEAT (daily movement) often matters more than gym time
- Walking 8-10K steps daily makes a significant difference
- Exercise for health benefits, not just calorie burn
Sleep & Stress
Often overlooked factors that sabotage weight loss.
- Poor sleep increases hunger hormones (ghrelin)
- Stress raises cortisol, promoting belly fat storage
- 7-9 hours of quality sleep supports fat loss
- Stress management is part of a weight loss plan
Weight Loss Myths Debunked
Separating fact from fiction in the weight loss world.
Carbs make you fat
Truth: Excess calories from any source cause weight gain. Carbs fuel workouts and brain function.
You need to eat less and exercise more
Truth: Extreme restriction slows metabolism. Moderate deficit + strength training is more effective.
Spot reduction works
Truth: You can't target fat loss. Overall fat loss reveals muscle definition everywhere.
Supplements are necessary
Truth: No supplement replaces proper nutrition. Most fat burners are ineffective or harmful.
Eating after 8pm causes weight gain
Truth: Total daily intake matters, not timing. Meal timing is about preference and lifestyle.
Breaking Through Plateaus
Weight loss stalls are normal. Here's how to push through.
Reassess your calorie intake - as you lose weight, needs decrease
Increase protein intake to preserve muscle
Add or change up your strength training routine
Take a diet break (eating at maintenance for 1-2 weeks)
Check for hidden calories (cooking oils, drinks, condiments)
Ensure you're getting enough sleep and managing stress
Be patient - weight fluctuates, trust the process
Mindset Shifts for Success
Sustainable change starts in your mind.
“I need to lose weight fast”
“I'm building habits that last a lifetime”
“I can't eat my favorite foods”
“I can enjoy all foods in appropriate portions”
“The scale determines my success”
“Energy, strength, and how I feel matter most”
“Exercise is punishment for eating”
“Movement is a celebration of what my body can do”
Medical Weight Management
When lifestyle changes aren't enough, medical interventions can help. These should always be combined with nutrition and exercise modifications.
GLP-1 Receptor Agonists
A class of medications originally developed for diabetes that have shown significant weight loss benefits by reducing appetite and slowing digestion.
How they work:
- • Mimic hormones that regulate appetite
- • Slow stomach emptying, helping you feel full longer
- • Affect brain regions that control hunger
What to know:
- • Prescription required after medical evaluation
- • Average weight loss: 10-20% of body weight
- • Weekly injections or daily oral options
- • Best results with lifestyle modifications
Note: Common brand names include Ozempic, Wegovy, Mounjaro, and Zepbound. Availability and insurance coverage vary.
Other Medical Approaches
Prescription Medications
FDA-approved options beyond GLP-1s include appetite suppressants, absorption blockers, and combination medications. Your doctor can help determine if these are appropriate for you.
Medical Supervision Benefits
- • Regular monitoring of health markers
- • Medication adjustments as needed
- • Identification of underlying conditions
- • Accountability and support
Who May Benefit
Generally recommended for BMI ≥30, or BMI ≥27 with weight-related health conditions like diabetes, high blood pressure, or sleep apnea.
Weight Management & Women's Health
PCOS
Insulin resistance makes weight loss harder. Medical management often includes metformin and lifestyle changes. Even 5-10% weight loss can improve symptoms.
Perimenopause & Menopause
Hormonal changes affect metabolism and where fat is stored. Strength training becomes even more important. Hormone therapy may help some women.
Thyroid Conditions
Hypothyroidism can contribute to weight gain and difficulty losing weight. Proper thyroid management is essential before expecting weight loss.
When to Seek Professional Help
Consider working with a healthcare provider or registered dietitian if you:
- •Have a history of disordered eating
- •Have medical conditions affecting weight (PCOS, thyroid, diabetes)
- •Have tried multiple approaches without success
- •Need accountability and personalized guidance
- •Are interested in GLP-1 or other medical weight loss options
- •Have a BMI over 30 (or 27+ with weight-related health issues)