The quest for effective and sustainable weight loss is a common pursuit. With countless diets and programs available, finding a method that addresses the root causes of weight gain and promotes long-term success can be challenging. The Cascade Weight Loss method offers a unique approach that combines healthy habits, personalized coaching, and community support to help individuals achieve their weight loss goals and maintain a healthy lifestyle.
Understanding the Cascade Approach
Cascade's approach is radically different, it is an innovative lifestyle approach that gets your mind and body working together to work for you. Developed by Dr. Wayne Andersen, The Habits of Health. Quick fixes don’t work. Cascade Athletic Clubs is a community of like-minded, like-hearted people who support each other through and through. The community offers many forms of support including live and recorded video conferences and calls, nutrition support, client-focused groups, online help and much more. When you succeed, your transformation will be an inspiration to others. You can show others the way by paying it forward so they can also transform their lives.
Key Components of the Cascade Weight Loss Method
Several key components contribute to the effectiveness of the Cascade Weight Loss method:
1. Healthy Habits of Health
The Habits of Health is an innovative lifestyle approach that gets your mind and body working together to work for you. The program incorporates Healthy Habits in everything we do. It helps you develop healthy new habits and make healthy choices that lead to lifelong transformation.
2. Personalized Coaching
Study after study shows that support and guidance increase your chances for success in reaching your optimal weight. As Health Coaches, we are the lifeblood of the program, one of the biggest differences we offer. No matter what you’re facing, your Coach will be here to help steer you to success. Your Coach will guide you through the Habits of Health and help you develop healthy new habits and make healthy choices that lead to lifelong transformation.
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3. Community Support
When you’re part of Cascade Athletic Clubs, you’re part of a community of like-minded, like-hearted people who support each other through and through. Our community offers many forms of support including live and recorded video conferences and calls, nutrition support, client-focused groups, online help and much more. When you succeed, your transformation will be an inspiration to others. You can show others the way by paying it forward so they can also transform their lives.
4. The Optimal Weight 5 & 1 Plan®
Our programs works because it’s simple and easy to follow. Our proven Optimal Weight 5 & 1 Plan® jumpstarts your optimal weight journey. You’ll choose from more than 60 delicious, convenient, nutritionally interchangeable, scientifically-designed Fuelings for five of your daily small meals, plus enjoy one additional lean & green meal per day. Your body will enter a gentle, but efficient fat-burning state, essential for losing weight. Each Fueling contains high-quality protein which helps retain lean muscle mass, and a patented probiotic, GanedenBC30®, which helps support digestive health. In addition to five Fuelings per day eaten every 2 to 3 hours, you’ll learn another healthy habit, how to make a lean and green meal for you and your family.
5. Medical Nutrition Therapy (MNT)
A well-balanced diet is one of the most important factors in overall health - especially for people with chronic conditions like diabetes, chronic kidney disease, obesity and gastrointestinal disorders. Changing your diet isn’t always easy or intuitive, but Cascade Health’s Nutrition Education program, also known as “medical nutrition therapy” (MNT) can help. Our experienced, compassionate dietitians have extensive training and work with you to set realistic nutrition goals and develop a safe, healthy plan to achieve them. MNT teaches you how to make behavioral and lifestyle changes that will positively affect your long-term eating habits and health. First, your dietitian will assess your physical health and look at your nutritional needs. After figuring out where you are, your dietitian will work with you to create a customized plan to get you where you want to be.
Additional Tips for Successful Weight Loss
Beyond the core components of the Cascade Weight Loss method, several additional strategies can enhance your weight loss journey:
1. Mindful Eating
Pay attention to your body's hunger and fullness cues. Eat when you’re hungry. No weighing, journaling, calorie or point counting. No deprivation.
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2. Prioritize Protein, Reduce Carbs, and Embrace Healthy Fats
Your body digests and processes protein, fats and carbs differently. Increase protein, decrease carbohydrates, and choose healthy fats. Carbs act similarly to the kindling - it burns fast and hot, often times leaving a person hungry just a couple of hours after eating.
3. Regular Meal Timing
Don’t skip meals - When a person skips meals regularly with the intention of losing weight, they usually end up frustrated to see that they not only don’t lose weight but often times gain weight! Skipping meals tells your body that you are in starvation mode and that you need to hold onto fat stores in the event that you are headed into a period of famine. This process often times disrupts thyroid function, making it even more difficult to lose weight. We recommend that you eat regular, small, healthy, nutrient-packed meals.
4. Stay Active
Movement - Moving your body is an essential part of any successful weight loss program. It is most helpful to combine stretching/strengthening exercises with exercises that raise your heart rate. We find that it is crucial to find activities that you truly enjoy! Activities can range from going on walks or hikes with some friends to participating in a fitness class at a local gym.
5. Hydration
Stay hydrated - Often times, people think they are hungry when in reality they are simply dehydrated. We recommend that you drink 1/2 of your body weight in ounces of water every day!
6. Detoxification
Detoxify - If you are dedicated to losing weight, consider planning for a cleanse after the holidays. Often times, by detoxifying the liver and digestive system, it enables your body to process and metabolize food more efficiently.
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7. Hypnosis and Rewiring Patterns
If you’ve tried diets and they didn’t stick, that’s actually a GOOD sign. It means your issue isn’t knowledge - it’s wiring. Everyone can be hypnotized - it’s just focused attention. Hypnosis isn’t magic. It’s neuroscience. We help you rewire patterns that keep you stuck. Most clients see changes after session 1. Full program is 6-12 sessions over 6-12 weeks.
Determining Your Readiness for Weight Loss
Before you dive into a new diet or weight-loss program, run through the following exercise to help you determine your likelihood of success.
- Step 1: Ask yourself: “Is this a good time for me to take on the challenge of losing weight?” Think about other major changes or stresses you are facing - or expect to face in the near future. Losing weight requires time, energy and resources. Also consider timing: Committing to a weight loss program as you embark upon trip to Italy might be considered ill timed and may result in failure.
- Step 2: If you decide, yes, this is the time, the next step is to ask yourself: “What are my reasons for wanting to lose weight?” Your motivation may be different today than it was at another time in your life. Studies show that people who are successful at weight loss are clear about their reasons for losing weight, and keep these reasons in mind as they make the necessary lifestyle changes. Common reasons for losing weight include: Improving overall health, Managing a health condition, Improving appearance, Improving physical abilities. Write down three reasons you want to lose weight. Make sure these are your reasons, not some else’s.
- Step 3: Read over your list and circle the No. 1 reason you have for losing weight at this time. What makes this reason so important?
- Step 4: Next, on a scale of 1 to 10 choose the number that best reflects the importance of your top reason (1 means it’s not important at all; 10 means it’s the most important task you face). The higher the number, the more likely your success in reaching your weight loss goals. Remember, losing weight takes effort, so it’s important to determine if now is the time to take that step!