Embarking on a weight loss journey is a deeply personal endeavor, often intertwined with emotional and physical challenges. Whether the goal is to shed pounds for a special occasion or simply to boost confidence, achieving a healthy weight loss of 1 to 2 pounds per week, totaling about 4 to 8 pounds monthly, is a sustainable and realistic target. This article consolidates advice from various experts and fashion bloggers to provide a comprehensive guide to healthy and sustainable weight loss.
Understanding the Basics of Weight Loss
Weight loss and fat loss are often used interchangeably, but they are not the same. Weight loss refers to losing body weight from stored carbohydrates, protein, water, muscle, and fat. Fat loss, on the other hand, prioritizes losing weight from body fat, not muscle and water, and is considered a healthier goal.
To intentionally lose fat, you need to be in a calorie deficit, which means consuming fewer calories than you burn or burning more calories than you consume. Calories represent the amount of energy released when our bodies metabolize food. You can achieve a calorie deficit by eating fewer calories or increasing your physical activity levels.
Nutrition and Diet: Building a Sustainable Foundation
1. Prioritize Nutrient-Rich Foods and Limit Refined Carbs
Focusing on nutrient-rich foods such as whole grains, lean proteins, and an abundance of vegetables is crucial. Swap refined carbs like white bread and sugary cereals for nutrient-packed options such as quinoa, brown rice, oats, and barley. These whole foods provide fiber and deliver essential nutrients for optimal nutrition.
2. Mindful Calorie Consumption
To lose weight effectively, you must burn more calories than you consume. This can be achieved by reducing your calorie intake, increasing physical activity, or combining both. Counting calories can help you stay accountable and make you more mindful of your eating habits. However, solely focusing on calorie reduction might not be a sustainable approach. It’s also essential to recognize that not all calories are created equal.
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3. The Power of Protein
Protein is one of the most important nutrients and building blocks of the body. It is used to make muscles, tendons, enzymes, hormones, and neurotransmitters, as well as support several vital functions. When it comes to weight loss and body composition, a diet higher in protein boosts your metabolism, supports fat burning, reduces your cravings, and has a direct impact on your weight-regulating hormones.
According to the Dietary Reference Intake, the average sedentary adult needs a minimum of 0.3 grams of protein per pound (0.8g of protein per kg).
- Eat Protein with every meal: When you eat protein during a meal, it prevents your post-meal blood sugar from spiking too high. Excess high blood sugar leads to high insulin, increased fat storage, and weight gain. In addition, eating protein with every meal helps promote satiety and fullness.
- Add Protein Shakes to your diet: Protein shakes are one of the easiest and fastest ways to increase your protein intake. There are several types of protein powder, including whey, egg, hemp, soy, and pea. However, whey protein is one of the most studied. With Women’s Best Iso Whey, one scoop (30g) provides 25g of protein.
4. Embrace Fiber-Rich Foods
Fiber is a key nutrient that can make a big difference in your weight loss journey. It passes through your digestive system undigested, helping to regulate blood sugar levels, slow down stomach emptying, and keep you feeling full for longer periods. Studies consistently show that a higher fiber intake can support fat loss and enhance overall health.
There are two main types of fiber:
- Insoluble fiber doesn’t dissolve in our body. Instead, it draws fluid in to help bulk up our stool, support our bowel movements, and improve our insulin sensitivity.
- Soluble fiber is also known as viscous fiber, and it dissolves in our body to form a thick gel-like substance that slows down our digestion, helps us absorb more nutrients, reduces our appetite, and even helps reduce lower belly fat. A study published in Obesity found that a 10g increase in the daily intake of soluble fiber successfully decreased the accumulation of Visceral Fat by 3.7%.
5. Hydration is Key
What you drink matters as much as what you eat on your weight loss journey. Switching to water can make a noticeable difference. Research suggests that drinking water at meals for 12 weeks may lead to a 5.15% reduction in body weight. Aim to drink 34-68 ounces (1-2 liters) of water daily to stay hydrated and support fat loss. If you want variety, avoid sweetened beverages altogether and opt for unsweetened tea or flavored water with no added sugar.
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6. Eat Slowly and Mindfully
Eating slowly is an underrated yet effective strategy for weight loss. A study involving 25 women found that eating slowly increased feelings of fullness and satisfaction compared to eating quickly. Simple changes like taking smaller bites, sipping water during meals, and minimizing distractions while eating can make a big difference.
7. Breakfast Matters
Starting your day with a high-protein breakfast can significantly support your weight loss efforts. Protein helps reduce hunger and keeps you full longer, preventing overeating or snacking between meals. Research shows that eating more protein can help reduce the risk of obesity and related conditions like cardiovascular disease. Oats, yogurt, eggs, cottage cheese, and peanut butter are great options to start your day with enough protein.
8. Food Journaling
Counting calories and tracking macros is highly effective because it helps bring awareness to your eating habits and the actual amount of food you consume, but it can be hard to stick to, inaccurate, and time-consuming. So, we always recommend that first-timers start a food journal or diary as an alternative. It is highly sustainable, creates detailed awareness surrounding what you eat, how you feel after meals or certain foods, and promotes positive weight management. A 2008 study on weight loss found that people who kept a daily food diary lost twice as much weight as those who didn’t.
9. Intuitive Eating and the 80/20 Rule
Many fashion bloggers advocate for intuitive eating and the 80/20 rule. Eat healthy most of the time, and when you feel your body craving something that’s not considered healthy food, eat it without any guilt. Since making this change, you may have a much better relationship with food. You may never feel restricted, your weight doesn’t fluctuate, you never feel guilty about eating anything, and it’s sustainable long term.
10. Victoria's Secret Models Diet
Victoria’s Secret models embrace healthy fats and protein more than carbs. They usually eat their carbs in the morning and eat in moderation, practicing portion control. They avoid processed foods and sugar, stay hydrated with water or tea, and eat small meals every 2-3 hours. Models like Josephine Skriver find that protein smoothies work well for them, while Romee Strijd enjoys chia pudding or eggs and avocado toast. Barbara Palvin often has overnight oats or homemade granola with Greek yogurt for breakfast, both high in fiber and with some protein. For lunch, most VS models' diets include lean proteins and plenty of fresh or cooked veggies. Martha Hunt likes to make her own salads and healthy dressing, enjoying anything with kale, avocado, or arugula. Candice Swanepoel often has a light dinner, something like veggie soup, especially when she eats a more filling lunch. Adriana Lima often makes chicken salad for dinner. Izabel Goulart always has a post-workout snack which is most often a protein shake. Behati Prinsloo’s favorite snacks include golden berries, pumpkin seeds, and organic almonds, while Gigi Hadid enjoys hummus with carrots and fresh fruit.
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Exercise: Boosting Metabolism and Burning Calories
1. Cardio for Calorie Burning
Cardio, or aerobic exercise, is an excellent way to burn calories, improve heart health, and support your weight loss journey. A 2013 study found that overweight adults who burned 400-600 calories per cardio session five days a week for 10 months achieved significant weight loss. Activities like jogging, swimming, biking, and boxing are great options for burning calories, losing weight, and boosting fitness.
2. Strength Training for Sustainable Fat Loss
Resistance training builds muscle, which increases metabolism and supports sustainable fat loss. Strength training exercises like squats, push-ups, and weightlifting increase muscle mass while reducing fat. A study published in the Journal of American Dietetic Association found that sedentary and obese women who followed a structured diet and exercise plan had greater success in losing weight, body fat, and maintenance while increasing their strength, fitness, and general health markers when compared to those who were given a meal plan and encouraged to exercise.
Lifestyle Adjustments: The Unsung Heroes of Weight Loss
1. Prioritize Sleep
Adequate sleep is crucial for both your weight loss goals and overall well-being. Research shows that a regular sleep schedule is essential for boosting weight loss and supporting health. A 2019 study conducted by the CDC found that adults need over 7 hours of quality sleep per night for the best health and wellbeing. They also found that over 30% of adults in the United States slept less than 7 hours per night. A separate study in the same year published by the Sleep Research Society found a direct link between shorter sleep and increased weight gain around the waist.
2. Seek Support
A support system can make a difference in your weight loss journey. Whether it’s friends, family, or online communities, connecting with others who share your goals can help you stay motivated, accountable, and encouraged. A 2019 meta-analysis found that digital weight loss interventions resulted in greater short-term weight loss than traditional methods, although both types of support offered similar long-term benefits.
Dressing Stylishly During Weight Loss
1. Follow Good Feelings to Great Outfits
Regardless of size or shape, the right outfit makes us shine with confidence. Pay attention to how much an outfit/item makes you feel good as soon as you see yourself in it. Ruthlessly eliminate what doesn’t give good feelings. Keep modifying the outfit by adding, subtracting, or swapping out items (shoes, accessories, clothes) before the look feels “right and good”.
2. Audit Your Closet
Separate what fits well now and what doesn’t. Donate or resell anything you’re over. Put too-small, keepable items in one section of your wardrobe for wearing later on. Out of items that are too big, determine what you would like to wear right now. Bring the too-big clothing to a tailor and have them corrected to fit you well. If it can’t be tailored, donate them. Keep tailoring items and shifting the closet according to your weight loss/lifestyle. If you buy something new, you can tailor it down too, when or if weight loss makes it necessary. Anything that eventually becomes too big can be brought to the tailor as needed. Use this process during your journey until the only thing that remains is what makes you feel and look good.
3. Shop Smarter
Buy flowy dresses, blazers, jumpsuits, grandpa sweaters, shoes, bags, sneakers, and accessories into your wardrobe. Play with styles that you would love to wear now in items that don’t bring fit challenges (like jeans). Buy beautifully crafted accessories and classic low-cost pieces (t-shirts, tailored shirts, fine knits) for simple yet sharp style. Give your attention to fashion (trends, colors, fabrics, appliques) that excites you in pieces that will adapt. This approach won’t waste money, and you’ll be more satisfied with your wardrobe edit in the long run.
4. Dress Your Natural Features
Dress your natural-I-born-with-it features and use them as an accessory to your outfits. Focusing on these features helps because that uniqueness isn’t changing (at least for a loooong time). Dress to impress by accentuating what you love in your appearance and giving less attention to what you don’t.
Common Pitfalls and How to Avoid Them
1. Crash Diets and Extreme Restriction
Avoid crash diets and extreme restriction, as they are unlikely to be sustainable and can cause hormonal issues and metabolic damage. Eating anything less than 1200 calories per day is super low and it’s likely to damage your metabolism and cause all sorts of health issues.
2. Cheat Days
Many experts don’t believe in cheat days/meals and don’t recommend them to their clients. They can cause you to overeat and eat all of the “bad” foods. Instead, practice intuitive eating and the 80/20 rule.
3. Alcohol Consumption
Generally speaking, VS Angels tend to avoid alcohol, especially before the show! But they do allow themselves a glass or two of wine for social occasions. If you’re wondering if you should cut your alcohol intake, the advice is to do everything in moderation. Alcohol also affects your sleep negatively.
4. Intermittent Fasting
Prioritizing a healthy diet, exercise, sleep, and managing your stress well will probably be a lot more beneficial for your overall health. However, the newest research on intermittent fasting seems to suggest that health benefits may not be as big as we once thought.