Permanent Weight Loss Starts with a Plan

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The science of losing weight says cutting calories will allow you to reach your weight loss goals more quickly than exercise alone, but once you’ve shed unwanted pounds, being more physically active helps to prevent regaining the weight you lost.

Ironically, to increase muscle mass your body needs a surplus of energy. This provides the fuel needed to repair muscle tissue that is intentionally damaged to build bigger muscles. This also makes losing fat and building muscle at the same time tricky at best.

To lose body fat, you will need to make healthier food choices. So watching what you eat and creating a personalized menu plan that matches your specific needs for nutrition is the most sustainable long-term strategy.

How to Lose Weight and Keep It Off

Weight gain, weight loss, and weight regain are inevitably influenced by many factors. Check out the tips discussed below to support your commitment to lose weight and keep it off:

1) Focus on Lifestyle Habits – The science behind successful weight loss suggests exercise helps to build fat-burning muscle, and as a lifestyle modification, it can be beneficial in reducing body fat and keeping it off.

2) Be Creative in Meal Prep - Look forward to preparing fresh meals and portioning them into easy grab-and-go portions to be refrigerated or frozen and eaten over the next few days. This is a handy strategy when planning for quick meals.

3) Something Sweet & Something Savory – According to a study published by Johns Hopkins on foods and stress factors, you need to watch snacking habits in the afternoon or evening as these are high-risk periods for food cravings. It is recommended to prepare food ahead with healthy sweet and savory choices.

4) Self Monitor Your Body’s Feedback – Monitoring your body’s feedback as you eat requires more mindful attention to the dynamic sensation of food intake. Some foods may energize you while others leave you feeling groggy.

One of the benefits of working with a weight loss specialist is that you will be following a personalized menu plan to support healthy weight loss. This is always a safer and more sustainable approach than following the latest fad diet.

Science Can Help You Achieve Your Weight Loss Goals

The science of weight loss suggests dietary restriction is a critical component that influences the rate at which you can lose weight. In addition, achieving energy balance over the long-term will require being more physically active. Hypocaloric fad diets are an unbalanced weight loss plan that immediately puts restrictions on macronutrients as they relate to calorie-counting. The efficacy of such diets has been studied but the results suggest most people regain lost weight.

If your goal is to build muscle, you will need to eat a diet to support your goals and lift heavy things. If your goal is to lose body fat for healthier living, routine exercise like walking and simple resistance training can tone muscles to burn fat. Whereas physical activities will account for about 10 to 25 percent of daily energy expenditure, your food choices will account for 100 percent of your energy intake. Naturally, reducing energy consumption can be an effective intervention.