1. Make sure you're ready
Long-term weight loss takes time and effort — and a long-term commitment. While you do not want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness:
Talk to your doctor if you need help addressing stressors or emotions that seem like obstacles to your readiness. When you're ready, you'll find it easier to set goals, stay committed and change habits.
2. Change your perspective
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine.
After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts. Then move beyond simply recognizing your challenges — plan for how you'll deal with them if you're going to succeed in losing weight once and for all.
You likely will have an occasional setback. But instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life. It won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.
It is hoped that psychotherapy will support you to honour your body, mind and heart as you become the healthiest version of you. Drawing on the pillars of respect, critical self-awareness and compassionate self-care of the Health At Every Size (HAES) movement, your therapist will focus on empowering you to accept yourself and your body, to find joy in movement and to adopt health habits for the sake of health and well-being rather than weight control. In sessions, your therapist will help you explore and understand concepts such as the role food holds in your life and your thoughts and beliefs regarding body image, weight and physical activity to name a few as well as they will help you tune into your internal cues of hunger and fullness in order to eat more mindfully. Let us help you take care of the most important person in your life: YOU!
3. Find your inner motivation
No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?
Make a list of what's important to you to help you stay motivated and focused, whether it's an upcoming vacation or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation. You might want to post an encouraging note to yourself on the pantry door or refrigerator, for instance.
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support — of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage.
Ideally, find people who will listen to your concerns and feelings, spend time exercising with you or creating healthy menus, and share the priority you've placed on developing a healthier lifestyle. Your support group can also offer accountability, which can be a strong motivation for sticking to your weight-loss goals.
If you prefer to keep your weight-loss plans private, be accountable to yourself by having regular weigh-ins, recording your diet and exercise progress in a journal, or tracking your progress using digital tools.
Dr Farhad Beigi
Each case is individualized
Conducts an investigation as to why there is weight gain (overeating, under exercising, thyroid conditions, insulin resistance, undiagnosed autoimmune condition, other hormonal imbalances etc.). This sometimes involves testing.
Educating on how sleep, stress, meals, meal timing, hormones and underlying infections/inflammation can contribute to weight loss. From there we work to optimize those things while slowly adjusting diet. I don’t follow once specific diet, but it usually works it’s way slowly to a lower carbohydrate, higher fat, and moderate protein and increased fibre. There is emphasis on polyphenols and antioxidants the diet, as well as working towards 3 solid meals a day. I don’t love calorie counting and try to work to teach my patients to eat more intuitively. I definitely do not believe in calorie restriction - I’m in it for the long haul, not a diet, but a lifestyle they can sustain. I like it when there is psychotherapy available, as there is a lot of mindset work around food and habits that usually need to be done in order to make long-term weight changes.
4. Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.
Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 180 pounds (82 kilograms), that's 9 pounds (4 kilograms). Even this level of weight loss can help lower your risk of chronic health problems, such as heart disease and type 2 diabetes.
When you're setting goals, think about both process and outcome goals. "Walk every day for 30 minutes" is an example of a process goal. "Lose 10 pounds" is an example of an outcome goal. It isn't essential that you have an outcome goal, but you should set process goals because changing your habits is a key to weight loss.
5. Enjoy healthier foods
Adopting a new eating style that promotes weight loss must include lowering your total calorie intake. But decreasing calories need not mean giving up taste, satisfaction or even ease of meal preparation.
One way you can lower your calorie intake is by eating more plant-based foods — fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without giving up taste or nutrition.
Get your weight loss started with these tips:
Eat at least four servings of vegetables and three servings of fruits daily.
Replace refined grains with whole grains.
Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils.
Cut back on sugar as much as possible, except the natural sugar in fruit.
Choose low-fat dairy products and lean meat and poultry in limited amounts.
Metabolic testing measures how many calories a person burns while at rest (also called resting metabolic rate, or RMR), according to the Center For Metabolic and Weight Loss Surgery at Columbia University.
RMR tells you what your basic daily caloric needs are for maintaining your weight if you sit around doing nothing all day. Knowing that rate paves the way to more accurately calculating how many calories you would need to consume per day to lose weight.
Genetic Testing for weight loss
Weight status is undoubtedly complex. However, overweight and obesity can be the result of compounding risk factors, including:
• Dietary patterns and excess food intake
• Physical inactivity
• Certain health conditions and diseases
• Some medications
• Education and skillsets
• Food availability and promotion
• Psychological factors
According to the Centers for Disease Control and Prevention (CDC), though, genetic changes in human populations occur too slowly to be responsible for the obesity epidemic. But this does not discredit research showing slim people have a genetic advantage.
6. Get active, stay active
While you can lose weight without exercise, regular physical activity plus calorie restriction can help give you the weight-loss edge. Exercise can help burn off the excess calories you can't cut through diet alone.
Exercise also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system and reducing your blood pressure. Exercise can also help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity.
How many calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week. Some people may require more physical activity than this to lose weight and maintain that weight loss.
Any extra movement helps burn calories. Think about ways you can increase your physical activity throughout the day if you can't fit in formal exercise on a given day. For example, make several trips up and down stairs instead of using the elevator, or park at the far end of the lot when shopping.
Antonio Larosa is a Certified Fitness Professional and Nutritionist. Has been in the health and fitness industry for over 20 years. He is a team member of the Durham Manor weight loss program in assisting with the fitness physical activity side of the equation in your weight loss package. I will be customizing 3 beginner to advanced workouts a week including body weighted exercises or exercises with equipment if applicable.
Each workout video will be roughly 30 minutes with me performing each exercise involving the correct form and technique, along with 3-5 demo reps from start to finish. There will be a 5-minute warm up to start followed by a series of dynamic stretches, and 3 circuits of 3 exercises per circuit with a certain amount of reps to be determined when customizing the workout for the client. Each workout will be at least an hour long by the time the client is done the entire workout. The workouts will be recorded through Zoom and sent to the client on the days requested.
Irma believes everyone is wholeheartedly accepted and encouraged to be their authentic self.
Our talented facilitator team works together to create and hold a space where participants feel safe and comfortable. Vivalyn is a certified yoga instructor and Thai massage therapist. She supports the growth and expansion of people’s horizons – physically, mentally, emotionally, spiritually and energetically.
Starting at $135 per week.
click below to get registered today!