How to Approach Weight Loss: 12 Tips According to an Obesity Medicine Doctor

Weight loss can be a daunting journey, especially if you're unsure where to begin. The internet is flooded with quick-fix solutions and flashy headlines promising miraculous results. It often feels like a get rich quick scheme. Don't fall for the latest flavor of the month, wether that is SlimFast, Keto, Paleo, Fasting, etc.

True sustainable weight loss requires a different approach—one that focuses on gradual changes and long-term habits. As an obesity medicine doctor, I've worked with hundreds of patients who have become defeated by the short term results of fads. I'm here to provide you with valuable insights and tips that can kickstart your weight loss journey and help you maintain a healthier lifestyle. Let's dive into these expert recommendations:

1. Embrace a Long-Term Perspective:

Weight loss is like training for a lifelong marathon, not a series of sprints. Research in Psychology & Health has shown that changing habits takes time, and setting realistic expectations is crucial. Aim to lose about 1/2 to 2 pounds per week initially, knowing that your weight may fluctuate along the way. Progress might resemble a staircase or a squiggly line, but as long as the overall trend is downward, you're on the right track.

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2. Practice the 80/20 Philosophy:

Ditch the all-or-nothing mentality that often accompanies diets. Sustainable weight loss involves balance and flexibility. Try to follow dietary guidelines like MyPlate about 80% of the time, emphasizing vegetables, fruits, whole grains, and lean protein. The remaining 20% allows for treats and indulgences without guilt, promoting a more positive relationship with food.

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3. Understand Your Weight Set Point:

Your body has a natural weight range, known as the set point. It can be challenging to move this range downward, but it's not impossible. Crash dieting is not the answer; it often leads to rebound weight gain. Instead, aim to lose 5 to 10% of your body weight at a time and maintain it for at least six months before attempting further weight loss. Gradual changes in your daily habits will help reset your set point.

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4. Begin by Tracking Your Food:

Research suggests that tracking your food intake can enhance your weight loss journey, especially in the early stages. Tracking helps you become more aware of portion sizes and macronutrients. There are many useful apps for this, or the old fashioned pen and paper log. While calorie counting can be effective, it should not become an obsession. Consider working with a registered dietitian to determine the best tracking approach for your needs.

5. Rethink Your Relationship with the Scale:

While self-monitoring your weight can be beneficial, it's essential to remember that the scale does not tell the whole story. Weight fluctuations are normal due to various factors. Instead of daily weigh-ins, consider weekly or monthly measurements or even ditching the scale altogether if it causes stress or negatively impacts your self-worth. Instead, track other measures (below).

6. Monitor Other Metrics:

There are other measures that may tell us more about your overall health, including waist circumference and waist-to-hip ratios. These measures are a better marker of visceral fat, the kind that is in the abdomen and contributes to worse metabolic health. Judging how your clothes fit may be a better surrogate of improvements than the scale. These other measurements can provide a more comprehensive view of your body's transformation. Pay attention to how you feel and what your body can do, such as improved fitness levels or better blood sugar control.

7. Incorporate Regular "Exercise":

While diet plays a significant role in weight loss, exercise is essential for maintaining weight and overall health. The term exercise can be a barrier for many, but it is an umbrella term encompassing any level of activity, from fitness, to training, to simply moving more throughout your day. Find physical activities you enjoy, whether it's walking, strength training, or cardio exercises. Gradually increase the frequency and intensity of your workouts to build muscle and boost your metabolism.

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8. Focus on Fiber:

Aim to include fiber-rich foods in your diet, such as fruits, vegetables, whole grains, nuts, seeds, beans, and legumes. Fiber not only adds bulk to your meals but also promotes a feeling of fullness. It helps regulate body weight and improves digestion. Aim for 25 to 35 grams of fiber per day.

9. Prioritize Protein:

Include protein in every meal, with a particular emphasis on a high-protein breakfast. Protein helps reduce hunger, stabilize blood sugar levels, and supports muscle maintenance. Consider sources like Greek yogurt, lean meats, beans, and nuts. Try to get at least 20 grams per meal as a place to start.

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10. Mix up Your Eating Patterns:

At each meal aim to have some variety, with a heavy does of fiber and nutrient rich vegetables and healthy protein. 100% whole grain carbs should be able 1/4 of the meal or less when trying to lose weight. Consider the vegetable your aperitif, meaning start here first. This will help with ensuring you feel full. Then move on to your protein and save the carbs for last. There has also been research showing that eating carbohydrates later in the day may actually be metabolized better ie. skipping carbs for breakfast and instead including as a side at dinner.

11. Reverse Eating:

In American culture, we have an eating style that is far from maximizing our biological clock. Research suggest that we do better if we eat more calories earlier in the day, and less as the day goes on. Make your breakfast filling and packed with protein, have a medium to large lunch, and a smaller light dinner. Try not to eat after 7pm, or 3 hours before you go to bed.

12. Get Your House In Order:

I'm not talking about your actual home here, but your emotional wellbeing. None of these tips will succeed in isolation, and little progress can be made if you are not getting enough sleep and you are under a lot of stress. If you suffer from stress, anxiety, depression, insomnia - you must start here! The good news is working with a professional and seeking help, you can tackle these issues while working on eating habit changes.

12. Seek Professional Weight Loss Guidance:

Instead of falling for fad diets and influencer-promoted detoxes, consider working with healthcare professionals like registered dietitians, therapists, and obesity medicine doctors. These experts offer science-based recommendations and valuable accountability. Weight loss is not just about shedding pounds; it's also about improving your overall health and well-being.

Conclusion:

Embarking on a weight loss journey may seem overwhelming, but by adopting these expert tips, you can take significant steps toward achieving your goals. Remember, sustainable weight loss is a long-term commitment that requires patience, professional guidance, and a balanced approach to nutrition and exercise. Embrace the journey, celebrate your successes, and prioritize your overall well-being.

If you want to learn more about working with me, please see the home page for ongoing programs. Follow me on social @stefiedeedsmd and sign up below to get the latest blog info right in your inbox.

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