What is a Healthy Way to Lose Weight?

And how do I keep it off?

By: SaRene Brooks

As a Registered Dietitian, I frequently find myself in conversations about weight loss and healthy eating. The spectrum of discussion is broad and spans from me being told what the “facts” are to sincerely asking me for sound, data-driven information. If you know anything about dietitians, we like facts and research to back our recommendations. As research on nutrition is on-going and improving, there may be changes from time to time. But one thing that remains solid is the importance of individualized education that can be incorporated into life-long choices.

Weight loss is a personal journey but thrives on having others’ help along the way. A good support system will make a positive impact. Find someone who you can share with and be accountable to. Even better, someone who has similar goals as you so you can help each other as you go.

Seek Professional Assistance

The first step is to seek the assistance of a professional. Meet with a Registered Dietitian who can help you come up with a plan that is right for YOU. Starting off with correct information will improve your end results. Be sure to get the facts of healthy weight loss and apply them to your preferences and lifestyle. Understanding the “why and how” will help you make the choices that are best for your personal self.

Avoiding Trendy Diets

Next, avoid the trap of trendy diets and food fads. Most people are looking for a quick fix, which does look appealing. Often weight loss is driven by the desire to look “fit and trim” for an upcoming event. Also, frustration from failed attempts or re-gaining of lost weight cause people to look for the latest trend. Quick weight loss is often followed by weight gain, usually more than what was lost. If weight dropped by more than 1-2 pounds per week, it probably came at the cost of a decrease in lean tissue. When the weight comes back on it is usually not in the form of lean tissue which has now resulted in a change of body composition. For positive life-long outcomes, it is important to make changes that can be maintained for the long-term. Healthy weight loss means losing at a slow and gradual pace. And remember, it will probably fluctuate a bit but should show an overall downward grade.

If your eating plan includes eliminating or strictly limiting a particular food or nutrient, run the other direction. Healthy eating includes all food group, a balance of all macro nutrients and especially all your favorite foods. Eating is meant to be enjoyed. Portion control and moderation are key to developing meal plans and eating strategies. Practice intuitive eating which means to start eating when you are hungry and stop as soon as you are starting to feel comfortably full. There is nothing better than finishing a delicious meal and feeling content rather than so stuffed you can hardly move. And it is empowering to have self-control while enjoying your meals and snacks.

Incorporating Physical Activity

Physical activity plays a big role in weight loss. It can result in stronger muscles along with improved blood pressure and cholesterol. It burns calories and strengthens the heart and lungs. It helps the body use insulin more efficiently, improves mood, relieves stress and can help you sleep better. The best thing to do is start where you are and work your way up. If you haven’t exercised in a while, start by walking around the block for 5 days the first week. Then increase every week from there. The goal is 150 minutes per week of activity equivalent to a brisk walk. A brisk walk is defined as walking fast enough to increase your heart rate but can still carry on a conversation with the person next to you. This pace will increase over time. If you are already exercising more than 150 minutes per week, you can increase time, intensity or add strength training to your routine. Spread your active time out during the week with some form of intentional movement 5 days a week. One thing to note about physical activity; it only directly impacts weight loss by about 20% because food makes an impact of about 80%. But there is nothing better for chronic disease prevention than physical activity so be sure to make it a part of your plan.

Setting Achievable Goals

Goal setting is also a part of the plan. Make a goal each week that is reasonable and achievable. It is alright to have a long-term goal in mind. However, set small goals that will lead you there. You can set a new goal each time or repeat a previous one. Once you master one, continue on by adding another goal. Soon you will see these small steps lead to big results.

Embrace a Healthier Lifestyle Today

Healthy weight loss starts with making a plan that works for you. Incorporate physical activity to support your weight loss efforts, keep your body strong, and your mood lightened. Achieving and maintaining an appropriate weight for you will give you energy and self-confidence.

For more information on how healthy weight loss can work for you, contact me to set up a free meet-up. We can work together to design a plan that works for YOU!

SaRene Brooks is a Registered Dietitian Nutritionist (RDN) and Certified Diabetes Care and Education Specialist (CDCES). She is a mom of 3 boys who are now married which added 3 girls to her family. 2 of her sons live with type 1 diabetes (T1D). She specializes in helping families who are impacted by type 1 to adjust and make it a part of their everyday life , while enjoying the things they love.

She is the wife of an avid outdoorsman and loves spending time with him in the mountains. She is a grandma, creative cook, educator and loves to help individuals and families meet their health and nutrition goals.