Weight Loss

Honest, Practical FAQs About Weight Loss You Can Actually Stick With

How much weight can you safely lose each week?

A healthy and achievable goal is to lose between one to two pounds each week.

To achieve that weekly weight loss, you will typically need a daily caloric deficit of around 500-750 calories, through either reducing your intake, increasing your activity level or combining both.

This moderate rate of weight loss has many benefits including:

• Maintaining as much muscle mass and as little fat mass as possible
• Preventing the “all or nothing” approach to weight loss that will inevitably lead to weight gain.

When you have been losing more than two pounds per week for multiple weeks in a row, contact your primary care physician or registered dietitian. While rapid weight loss may initially seem exciting, it can be harmful to your body and rarely lasts long term.

Do you have to count calories to lose weight?

You don’t necessarily have to track calories, but you will have to create a calorie deficit in another way.

Tracking calories can be useful for learning about your portion sizes and seeing how many extra calories you’re consuming, especially at first. However, if tracking calories becomes too stressful or obsessive over time, there are other ways to go.

You could:

• Eat mostly whole foods (vegetables, fruits, whole grains, legumes, eggs, lean meats, etc.)
• Fill 50% of your plate with vegetables, 25% with protein and 25% with starch.
• Eliminate sugary beverages and high-calorie snack items that you consume mindlessly.

Use tracking as a tool to help you feel in charge of what you’re eating, not a life sentence. Use tracking to develop healthy habits and portion awareness if you become too stressed out from tracking calories.

What kind of diet actually works long term?

The most effective weight loss program is one that is maintainable rather than just temporary (i.e., only for 30 days). The scientific evidence supports the fact that many programs are successful when they share the common characteristics:

1) You consume fewer calories than your body burns.

2) Your diet includes sufficient amounts of protein, fiber and healthy fat.

3) You have confidence in your ability to follow the regimen even during periods of stress or busyness.

Some of the many eating plans that may be beneficial include the Mediterranean eating pattern which is characterized by an emphasis on the intake of:

– Vegetables

– Fruits

– Olive oil

– Legumes/beans

– Fish and seafood

– Nuts

Other beneficial patterns of eating may include higher protein with lower carbohydrate intake; this is especially beneficial when you experience frequent hunger. Plant-based diets can also be very successful as long as you choose to incorporate either some animal foods into your diet or eliminate all animal products from your diet.

Do you have to exercise to lose weight?

You can lose weight using only dietary changes; however, adding an appropriate amount of physical activity will make the weight loss process much easier and in many ways healthier.

The most recent Health Guidelines include:

• At least 150 minutes/week of moderate intensity activities (such as walking briskly) orAt least 75 minutes/week of high-intensity activities (such as running or high-level cycling)

Physical Activity aids in the following areas:

• Muscle mass maintenance during fat reduction
• Increased energy levels and mental clarity
• Improved sleep quality and decreased stress levels

If you are feeling completely overwhelmed by the thought of developing an exercise routine, then begin extremely small. Walk for 10 minutes immediately after your evening meal. Perform a quick 5-minute workout from home. The first step is to develop an exercise routine that you will actually perform, not one that is perfect.

What should you eat in a day if you want to lose weight?

There is no one right menu plan, however, an easy-to-use format will help. Consider:

• Proteins for every meal so that you feel full.
• Fiber (from vegetables, fruits, beans, and whole grains) as part of every meal to satisfy hunger.
• Small amounts of healthy fats (such as olive oil, avocado, nuts) to enhance meals.

Here is an example of what a sample day may be:

• Breakfast: Greek Yogurt with fresh berries & some granola.
• Lunch: A chicken/chick pea salad with veggies & a light olive oil vinaigrette.
• Mid-morning Snack: Apple slices with peanut butter.
• Evening Dinner: Grilled salmon/tofu, Roasted Vegetables, small amount of rice or potatoes.

You don’t need to eat “perfect” for all of your meals; if 70-80% of the foods you consume can be categorized as simple, whole, and satiating and the portion size fits within your dietary goals, you are doing well.

Is weight loss just about willpower?

No. You are not failing at losing weight due to lack of will power.

Your weight is determined by many factors that you have no control over including, but limited to: Genetics; Hormones; Medications; Sleep; Stress; and Food Environment.

Will Power does matter; however, it is only a small factor in an overall larger issue.

To improve your chances for success with your diet, make things simpler (not harder) for yourself. Some examples of how to make things simpler for yourself include:

• Keeping foods that may tempt you to eat (i.e., “trigger” foods) out of site, or out of the house
• Preparing easy to access healthy food alternatives so that the process of preparing healthy meals is just as easy as ordering take-out.
• Asking for help from friends and/or family members, or hiring a personal coach to assist you in achieving your goal(s).

You are not weak if you are struggling with a weight loss diet plan. You are simply human.

Why do you regain weight after a diet?

It is normal to regain weight after losing it and the fact that you regained weight does not mean your body has failed or that you are damaged.

Below is what is typically happening when people experience regaining weight:

• You have reduced your caloric intake to an unreasonably low level, and therefore your hunger hormones are elevated
• Your body becomes more efficient at using energy (i.e., fewer calories burned per unit of activity), as a result of dieting
• When the “diet” ends, many of the old patterns of behavior return.

In order to end this pattern of behavior, think about how long you will be able to continue the things you do while trying to maintain your weight loss, rather than how quickly you want to lose weight.

Some helpful transitions include:

• Chosing a small calorie deficit to work with (not necessarily the largest one)
• Adding a few of your favorite foods into your plan for their own sake, so you do not feel deprived
• Building two or three strong new behaviors over time (for example, having meals on a regular basis, walking every day)

Maintaining your weight is a skill, not something you only receive as a reward if you were perfect.

Is quicker weight loss ever okay?

Faster weight loss will occur at times including:

• The initial weeks of adopting a new diet
• When there is an excessive removal of carbohydrates and/or sodium and you lose water
• During medically supervised situations due to overall health reasons

It is possible to have short spurts of faster weight loss, however, the majority of health professionals continue to suggest 1-2 pounds of weekly weight loss as a guideline.

You should be aware that if you experience dizziness, extreme fatigue, hair loss, irregular menses (missed period), or extreme mood swings, your diet is too aggressive for your body. It would be wise to take it slower and seek additional help and support.

How do you handle hunger while losing weight?

The hunger we experience during a weight loss journey is part of the process. However, if our daily starvation is unbearable and we can’t stop thinking about food, we’re clearly doing something wrong with our meal planning in relation to how much food our bodies need each day.

Here are some ideas to make you feel full:

• Include protein (eggs, Greek yogurt, fish, tofu, chicken, beans)
• Eat fiber (vegetables, fruits, lentils, oats, and whole grains)
• Eat large volume meals (soups, salads, and stir-fry’s)
• Take time to eat slowly (at least 15-20 min.)

You may be tired, stressed, or bored when you think you’re hungry. Take a moment to ask yourself what you really need at this moment?

How many calories do you need to cut to lose 1 pound?

The estimated number to lose one (1) pound of body weight is approximately 3,500 calories. It is an approximation rather than a hard fast rule, however it does provide a good place to start your calorie reduction plan.

You can think about it like this:

Weekly target | Approximate daily calorie deficit | Estimated weekly weight loss
Half-pound loss | About 250 fewer calories per day | Around 0.5 lb per week
One-pound loss | About 500 fewer calories per day | Around 1 lb per week
One-and-a-half to two-pound loss | About 750 fewer calories per day | Around 1.5 to 2 lbs per week

You are not going to be able to achieve exact math with your body, particularly as you become lighter, therefore expect variation in your results. The goal is not to perform exact calculations; the objective is to take steady, consistent steps in the right direction.

Can you lose weight without giving up your favorite foods?

It makes sense that you would like to maintain your favorite treats in your diet for long term success.

Some things you may consider are:

– Plan treats ahead of time instead of waiting until you “mess up” with eating.

– Choose to order smaller sizes instead of larger.

– Share desserts or enjoy them only on the weekends.

– Enjoy your treats without guilt and move on.

When you do away with labeling foods as good or bad, it will be easier to eat in a calm manner rather than constantly at war with what you’re eating. Your goal should be to find peace with food, not war.

How do you stay motivated when progress is slow?

Even slow weight loss can be very frustrating, especially if you’ve tried for years to lose weight. It may seem like “why bother?”

The following factors contribute to keeping you motivated:

• Non-scale victories: Better rest, looser clothing, better lab tests, increased energy etc.
• Process goals: e.g., “today I’ll walk for 15 minutes” as opposed to “today I need to lose 3 lbs.”
• Respectful self-talk: “this is hard, but I’m still here.”

There will be times in your journey that there will be no weight loss on the scale; however, this does not mean all of your efforts are being erased. When you show respect to yourself, even on those difficult days, you are already transforming your life and not just your body.

When should you talk to a doctor about weight loss?

You should reach out to a health professional if:

• You have chronic conditions such as diabetes, heart disease, or hypertension
• You are on medication that may be affecting your weight
• You have a past history of an eating disorder
• You are considering weight loss drug therapy, surgery, or other weight-related treatment options

Healthcare professionals (e.g., doctors, registered dietitians, therapists) can assist you in developing a personalized plan that meets your physical, emotional, and lifestyle needs. There is no need to create this plan on your own.

It’s okay to feel like you are starting over again. This doesn’t mean you’re broken or behind. It means you are learning to find out what works for your body, mind, and lifestyle through small, honest steps.