Is weight loss one of your New Year's resolutions? If so, you're not alone. Losing weight can be challenging, but with the right strategies and support, it is achievable. Weight loss isn't easy. It's hard. It can be really hard. Weight loss may happen quicker for some, and slower for others. It's important to remember weight loss doesn't work in the same way for everyone. Everyone is different - and every body is different. Weight management programs offer support for your weight management journey. Be wary of programs that promise quick fixes. Long-term weight management is a journey that takes time.
Setting Realistic Goals and Expectations
It’s important to set a realistic weight goal and timeline to achieve it. Ask yourself what weight has felt comfortable for you before. Then ask yourself if you can achieve that target without feeling overly deprived. Recognize that the process takes time, and avoid programs promising quick fixes. Long-term weight management is a journey that takes time.
The Role of Diet
Finding a Sustainable Meal Pattern
Find a meal pattern that includes healthy foods that you enjoy eating. Both the Mediterranean diet and DASH meal plan include whole grains, vegetables, fruits, lean protein, and some dairy products. Focus on incorporating a variety of fruits, vegetables, lean proteins, and healthy fats into your diet.
Portion Control and Moderation
Managing portions of all foods allows you to include foods you enjoy in moderation. Being mindful of portion sizes is a key component of successful weight management.
The Importance of Protein
Eating more protein also made me feel more satisfied (and gave me more energy), so it was a good move for many reasons. My favorite high-protein foods that got me through: Low fat plain Greek yogurt (add a little sugar free vanilla syrup for a sweet snack, or use it as the basis for veggie dips), low fat cottage cheese, lean beef, chicken, turkey, salmon, cod, egg whites (I'm obsessed), raw almonds, 1% milk, Swiss cheese, homemade protein balls (recipe coming soon)…I love it all! Then to fill in the blanks, lots of spinach (raw or cooked), an apple a day, kale, carrots…the good stuff! Another piece of information I gleaned during my weight loss plateau research was that many people successfully push through by upping the daily percentage of protein they consume. It made sense, though admittedly, I'd never thought to track my protein consumption before. Since I was already tracking my calories, it wasn't a stretch to also make note of the protein of the things I was eating on a daily basis. Turns out that on a typical day, I had been landing at around 15% to 20% of my calories from protein…so I pivoted and steered my eating so that I was around 30% to 40% protein. It worked!
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Reducing Sugar Intake
This is a no-brainer, but it all boiled down to the eternal calorie-counting question: "If I am eating X calories today, do I want to blow 300 of those calories on a doughnut? Or do I instead want to spend 50 of them on a piece of good dark chocolate to get my fix, then keep eating things with more nutritive content?" So most days, I made choices that didn't involve a lot of sugar. Over time, it really resulted in quite a reduction of wasted calories.
The Significance of Exercise
Incorporating Aerobic and Strength Training
Set a goal of at least 150 minutes of aerobic activity per week. Aerobic exercises increase your breathing and heart rate, such as a brisk walk, bike ride or swimming. Add in strength exercises two or more days per week. Strength training can increase your metabolism which helps you burn more calories. Aim for at least 150 minutes a week of moderate physical activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. Taking a brisk walk is an example of moderate activity. Vigorous activity might be jogging. Keep in mind that you may need more physical activity than usual to lose weight and keep it off.
Building Muscle Mass
I hit a major weight loss plateau about six weeks in, just after Ladd's accident. For a straight week-plus, even though I hadn't changed a thing, I abruptly stopped losing weight. Rather than get frustrated (okay, I was a little frustrated. Okay, I was mad), I Googled and researched and ultimately determined that I needed to build more muscle mass since muscle burns more calories than fat. Until that time, I hadn't done much except some measly bicep curls with five pound hand weights. So here was the kicker: I asked Ladd, "How do I build more muscle, anyway?" I assumed it was just a matter of doing more repetitions with my hand weights to make my biceps and triceps stronger. But Ladd responded, "If you really want to build more muscle in order to burn calories, you need to build them in your legs and your butt-since those muscles are much bigger than your arm muscles." It made perfect sense. I was 52 years old and had never once considered that concept.
Tracking Progress and Planning
Monitoring Food Intake and Physical Activity
Keeping track of food intake and physical activity is a proven tool for managing weight. Tracking helps to increase awareness of our eating and physical activity behaviors.
Meal Planning and Preparation
Meal planning and food preparation help ensure you have healthy meals and snacks available. You can set yourself up for more activity by wearing comfortable clothes and shoes. This may help you move more throughout the day.
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Additional Strategies and Considerations
Avoiding Alcohol
This was multi-faceted. First, alcohol has calories. Second, I wanted to give my body a rest from booze as I moved into incorporating more exercise in my daily life. Third (this was handy!), Lent happened to fall during this time period, and since alcohol is usually the thing I give up, I got to have an added motivation there. Bottom line, I didn't drink a sip of alcohol for over four months.
Creating a Supportive Environment
Talk to your doctor, family and friends for support. Ask yourself if now is a good time to start. Are you ready to make the needed changes? Also, plan smart.
Weight Loss Blogs as a Source of Information and Inspiration
Weight-loss blogs can be a valuable resource for individuals seeking guidance, motivation, and practical tips for achieving their health and fitness goals. These online platforms provide a space for sharing personal experiences, evidence-based advice, and healthy recipes, fostering a sense of community and support. Here are some examples of weight loss blogs:
- The Fitnessista: After losing 40 pounds, certified personal trainer Gina Harney was on the hunt for guides on weight maintenance. But at the time, her options were limited. So she started The Fitnessista, which is focused on fitness advice and healthy recipes that only sound indulgent (think: pecan pie oatmeal, pumpkin pie protein smoothie bowl, and chocolate protein donuts).
- Carrots N' Cake: Love food but hate dieting? Certified personal trainer, CrossFit coach, and nutrition coach Tina of Carrots N’ Cake is right there with you. That’s why her blog is all about balance. She'll eat cheese and chase it with CrossFit-or indulge in birthday cake but balance it out with a run.
- The Real Life RD: Nurse practitioner Robyn Nohling, R.D., the blogger behind The Real Life RD, proves that the mantra “everything in moderation” is actually possible to live by. Seriously, she eats cupcakes as often as she eats kale.
- Body Kindness: On Body Kindness, written by R.D. Rebecca Scritchfield, you’ll find permission to ditch food rules, embrace your body, and challenge the negative voice in your head.
- Strong Chicks Rock: Rachel Turner is obsessed with breakfast food (especially toast and eggs). Her blog, Strong Chicks Rock, gives you an up-close-and-personal look at her always-evolving relationship with food and her body.
- Yum Yucky: Josie Maurer started blogging to keep herself accountable during her weight-loss journey-but now she has a serious fan-base. Written with-sass and packed with humor, her story is absolute proof that you can have your cake and eat it, too (at least sometimes).
- The World According To Eggface: After getting bypass surgery (what she calls having her guts rearranged) in 2006, Shelley took to the internet to chronicle her 150+ pound weight loss. And just as the name The World According To Eggface indicates, you can count on her posts to be laugh-out-loud funny, a little self-deprecating, and always encouraging.
- Authentically Emmie: If fashion is your jam, Emmie Ho, who just happens to have lost over 100 pounds, has you covered. Authentically Emmie started as a weight-loss blog in 2009 but has since evolved into a blog about life, plus-size fashion, and fitness.
- Peanut Butter Fingers: Certified personal trainer Julie Fagan eats ~mostly~ healthy meals. Her at-home workouts can fit into even the busiest of schedules, and her one-pan recipes make healthy cooking easy.
- KH Nutrition: Food doesn’t need to be complicated, according to certified personal trainer Kim Hoban. Her blog is a celebration of the non-diet approach to weight loss.
- Devon Day Moretti: Breaking up with restrictive dieting, excessive exercising, binging, and self-hatred taught Devon Day Moretti to love herself, but it wasn't easy. On her blog, Devon dives into the emotional aspects of weight loss by giving a raw look at her personal experiences with holiday weight gain, break-up bingeing, and more.
Personal Stories and Turning Points
- Samantha: "What clicked for me firstly, was to not look for the answer. Not strive for results. I invested in a plan that made me feel comfortable, that seemed achievable and that I trusted (Joe). I enjoyed the process and it wasn't a chore or a struggle. I put all my energy into the recipes and following the workouts and the more I did it, the better I felt. That was the leading factor. More energy, healthier and confident. Then all of a sudden I noticed a massive physical change. I looked different and all my clothes were too big. I felt amazing and it encouraged me to keep going. It wasn't a diet or even a plan anymore but a lifestyle change, that's what I tell everyone. It was the confidence I felt and the pride in my body that inspired me to carry on. How I felt internally but also mentally."
- Nicola: "I saw info on Joe's app on his Instagram and realised I could do all the workouts at home and create my own meal plan. My boys were 2 and 4 when I started. It seemed achievable and I loved my son being able to see mummy exercise. I feel a sense of achievement after a workout and feel more energised for the day. If I don't workout now, I really feel the difference, which is what keeps me going. My workouts are that little space in the day I reserve for myself! My mindset has changed and I'm focused on being strong, not skinny. The food is healthy and nutritious, I eat more than before as I regularly used to skip meals."
- Mel: "None of my previous attempts were based on what my body actually needed. I downloaded The Body Coach app and the exercise and food plan just made life feel a bit easier. I was making better food choices, I wasn’t as hungry, I was feeling better mentally, and I wasn’t stress eating. I started eating more protein and realised I would be fuller for longer. I stopped snacking, and I'd go to shops without being tempted into things. I stopped eating out of boredom. I soon realised that salads without protein that I was eating before just won't fill you up! Once I was eating more, I added in the exercise. And I started focusing on the non-scale victories, too - wearing a T-shirt I wasn't able to fit in, being able to lift something down from the cupboard now I'm stronger, wrestling the children into the car. I loved being stronger. It just feels like my life and lifestyle. It's not unpleasant."
- Amy: "I was walking my son to school and my coat exploded. I sat on the step to call my friend and accidentally hit Instagram. Joe's advert came up and I signed up. The length of workouts were easy to fit in. The food is normal and doesn't feel difficult to create or unusual. The whole plan was a friendly plan and I knew straight away it was something I'd be able to do. It was hard for the first month, but I could see things changing. Within the first 4 weeks, I felt so much better. I didn't feel tired anymore. It became a habit and part of my daily life."
- Craig: "Weight loss as a metric can be misleading. It used to affect me mentally when I saw my weight fluctuate, even by a few pounds. Now, the benefits to my mental health have become my priority. The physical benefits are a bonus, but some days I honestly don't know how I would cope with life's stresses without having exercise in my toolbox. So, what clicked for me was the strength and fitness of both my body and mind. Now it's determination that takes over, along with the inspiration I get from seeing friends in the BC community sharing their sweaty smiles and successes, and overcoming failures and obstacles. They still come back and press play every day."
- Ree Drummond: "Calories in, calories out." We've all heard it preached, but I have absolutely seen that science play out in real time during the past few months. I tried to achieve a calorie deficit most days, which means I expended more calories (through exercise and just basic daily activity) than my body required to maintain my then-weight. I used online calculators to get a rough idea of what that weight maintenance calorie count might be, (though it's only a general rule), then I tried to undershoot that number on most days. Counting my calories was nothing short of eye opening, and for me it was essential.
Advice from Those Who Have Succeeded
- Samantha's advice: "The biggest, most important message I would give someone else who is struggling to lose weight would be to trust the process. Honestly, it might sound far fetched but you just have to keep going. You might not notice a change straight away and you might have the odd treat, but it does not mean you need to give up."
- Nicola's advice: "Stay committed, it doesn't happen overnight, but it will be so worth it. Eat healthy but make sure your meals are full of flavour so you don't get bored! And meal prep so you are always prepared."
- Mel's advice: "Eat more protein, drink more water than you think and stay in a small calorie deficit. Give weights a try - it's amazing being stronger and fitter. Be proud of all your non-scale victories, and always be on the lookout for them. Take photos and measurements - don't rely on the scales for your progress."
- Amy's advice: "I'd never done a day's exercise in my life, I'd never eaten a green vegetable. If I can do that, anybody can. You just have to put a tiny bit of effort in until it becomes a habit."
- Craig's advice: "There is no magic bullet, but consistency in exercising and eating well is the worst-kept secret to fat loss. It's out there for everyone, but it's hard. If it were easy, everyone would be doing it. The hardest part is starting, but that's where the transformation begins. Once on your journey, focus less on the numbers on the scale and more on how you look in the mirror, how your clothes fit, and how you feel mentally."
Medical Options: GLP-1 Medications and Other Interventions
For people who have serious health problems linked to weight, a doctor might suggest surgery or medicines to help with weight loss. But don't forget the bottom line: The key to losing weight and keeping it off is changing diet and exercise habits for the long haul. Diet pills and surgery can help with weight loss when combined with a healthy diet and physical activity. But diet pills aren't for everyone. For obesity and health problems related to weight, talk with your doctor about whether diet pills or surgery could help you. A word of caution: Talk with a doctor before you try diet pills or supplements you can get without a prescription.
GLP-1 Medications
GLP-1s are already changing lives, but weight loss is just the beginning.
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- GLP-1 medications are typically taken as a once-weekly injection. You use a small needle to inject the medication into fatty tissue - usually in your belly, thighs, arms, or upper buttocks.
- Your doctor will also look at your full health history, including past and current medical conditions, family history, previous weight loss attempts, and medications.
- GLP-1s have been extensively studied and are considered safe when prescribed and monitored by a healthcare provider. One lesser-known side effect? “GLP-1s slow food moving through the intestines. It tells your brain it’s not hungry,” says Sara Fausett, a registered dietitian at Intermountain Health Cedar City Hospital.
- GLP-1s can help you lose weight, but they aren’t a magic fix.
- There is a potential to regain the lost weight, but those chances decrease when you work with a healthcare provider to transition off the medication safely. “All the clinical trials that showed these medications working also included education on eating and exercise,” explains Welch.
- Many online services now offer quick prescriptions for GLP-1s. “Many direct-to-consumer brands don’t have full access to a patient’s medical history,” Welch explains. With Intermountain Health’s online program, you can easily start your weight loss journey from home.
The Mayo Clinic Diet
First, the Mayo Clinic Diet is based on research and clinical experience. Second, the Mayo Clinic Diet knows that long-term weight management needs to focus on more than the food you eat and the pounds you lose. It needs to focus on your overall health. The Mayo Clinic Diet helps you reshape your body and your life by taking on healthy habits and breaking unhealthy ones.