Simple Strategies for Weight Loss

Weight loss often reminds me of putting together a piece of IKEA furniture – the directions look so simple on paper, but it’s often not that easy translated into real-life. It seems like everywhere you go, you get different (and often contradictory) advice. Eat paleo, cut out carbs, don’t eat refined sugar, go vegan, etc.

The reality is that there are many different factors that influence weight and weight loss that impact overall energy balance. Energy balance refers to how much energy (calories) you are taking in, compared to how much your body is expending (using up). This delicate balance determines whether you lose, maintain, or gain weight.

While there are numerous factors that impact this balance, there are several simple strategies that stand out as being the most effective for weight loss, that encourage fat loss (not muscle breakdown). These strategies tend to work the best for the general population but keep in mind that there may be other individual factors such as hormonal imbalances or genetics that can play a factor in weight loss.

Appropriate calorie deficit

This doesn’t mean living off 500 calories per day for weeks. This means consistently incurring about a 100-300 calorie deficit daily. The best way to healthily create this deficit is:

• Eating whole, unprocessed foods (especially carbohydrates because we find this group is particularly easy to overeat – focus on whole grains, fruits, and veggies)
• Eating every 2-4 hours (depending on activity level) to prevent over-eating later
• Eating a lean source of protein at every snack and meal (some of our favourites are fish, lean poultry, beans and legumes, nuts and seeds, and nut butters)
• Being prepared (preparing meals and snacks ahead of time so you always have something healthy to munch on when hunger strikes)

More Movement 

This strategy is a two-pronged approach:

• Inside the gym: Focus mainly on resistance workouts designed to increase muscle strength such as free weights, machines, and bodyweight calisthenics movements. You lose more fat for every pound lost using resistance exercise, versus weight loss using no exercise or just cardio.
• Outside the gym: Minimizing time spent sitting or lying down.

Master your mind

We eat for many reasons besides just being hungry. We eat to cope with various emotions like sadness, anger, or stress. We eat mindlessly because we are not paying attention to our hunger and satiety cues. We eat because food often plays a large role in social gatherings, like birthdays, holidays, or office parties. To help minimize excessive eating habits that derail progress, focus on:

• Developing healthy coping strategies for your emotions, like reaching out to someone for social support, light activity outside, or a hobby you enjoy.
• Plan ahead for social gatherings. Pre-plan a healthy option to order at a restaurant, fill up on a healthy snack before going out, or if possible, bring something healthy.
• Practice intuitive eating. Eat at a table with minimal distractions and eat until about 80% full, paying close attention to your hunger and satiety cues.

Learn how to cook

While whole, unprocessed foods like whole grains, veggies, beans and legumes, and lean meats are superstars at helping you create an appropriate calorie deficit without feeling hungry, they are pretty bland on their own. Learning how to cook and spice your meals not only will help you increase the variety of foods you are eating, but will also mean you’re more likely to enjoy the veggies and unprocessed foods, minimizing food boredom. It’s also a great way to make your parties, hangouts with friends, and holidays healthier.

At NutritionRx, we specialize in helping you achieve long-term, sustainable weight loss. No hunger, no deprivation, just strategies that help you healthily lose weight (focusing on fat loss) and keep it off. If you are ready to ditch dieting forever, and transform your life, mindset, and relationship with food, we would love to help! Shoot us a quick email at info@nutritionrx.ca to set up your first appointment.