Tips to Ensure Your Weight Loss Success. Obesity is an epidemic with expanding waistlines resulting in medical complications that threaten to bankrupt our national budget.
I’ve helped hundreds of patients lose weight, typically 20-30 lbs, but up to 100 lbs of weight loss—no medications or surgeries required!
Here is my outline to successful weight loss:
PLAN A: Most of my patients are able to lose 20-30 pounds following these simple steps
- Enjoy real food
- Choose foods with low calorie density
- Select foods that provide satiety (they quench your hunger)
- Stop eating processed food
2. Burn calories with aerobic exercise
3. Build muscle mass
4. Get enough sleep
5. Meet your nutrient needs
6. Take supplements that enhance weight loss
If you need help with the details, the I’d strongly encourage you to read Ten Years Younger and/or call for exercise and nutritional support with our coaching program.
PLAN B: Despite the best plan, some people are resistant to weight loss. Either the pounds don’t melt away, or they re-gain the wright they’ve worked so hard to lose. Typically they have one of the following issues holding them back:
- Genetically unique dietary needs. The good news is that we now have NutriGenomic (Nutrition-Genetic) testing to help clarify whether people do best with low fat or low carb diets. This same test provides insight into hunger, snacking, satiety, and the tendency to grab food in front of you. Identifying your unique features and designing a plan specifically for you has been shown to markedly improve weight loss success in clinical studies. Contact the Masley Optimal Health Center if you would like to consider NutriGenomic testing (~$400), see www.pathway.com for details.
- Low metabolism Some people burn very few calories at rest (they have a low basal metabolic rate, BMR). They have to diet just to maintain their weight. The first step is to test their BMR. If in fact they do have a low BMR, the trick is diagnosing its cause and fixing it. The first step in answering this question is to measure your body composition with bioelectrical impedance (very accurate & least expensive) or with a DEXA scan.
- High levels of unmanaged stress Many people with high levels of unmanaged stress find they can’t lose weight. Ten Years Younger provides detailed information on soothing your stress, so don’t miss Chapter 6 if this applies to you.
- Chemical toxins Some people have high levels of toxins. Every time they lose weight, their fat cells release stored toxins into their blood stream slowing metabolism, causing inflammation, and increasing fatigue. The first step should include measuring for heavy metal toxins, and the second would include following a detox program to help remove toxic loads. See Ten Years Younger Detox chapter for details.
PLAN MD:
- If you have sincerely tried plans A and B without success and you also have medical problems (not just cosmetic issues) that are worsened by excess body weight, then it is time to talk to a physician about additional weight loss therapies, which might include medications or surgery to ensure you lose weight and keep it off.
Follow-up Coaching