Why are we talking about a weight loss plan when we all know to cut caloriesand sugar and solve the problem once and for all? Why do you need a plan?
The truth is that cutting down on calories and sugar is rarely enough of a change to reach your weight goals – or sustain them.
And with so much weight loss information online about food diets, weight loss programs, and medications, it’s easy to get the wrong idea that the perfect body is one Ozempic injection away.
Have you been tempted to take the quick route?
As you’ll see below, we’re not against semaglutide injections. Not at all. But we do believe the best way to tackle weight loss is holistically – which may include medication where appropriate.
This means achieving your goals through a customized weight loss plan that takes into account other factors that affect your weight.
So – we’ve gathered our top five suggestions to ensure your weight loss plan succeeds!
1 Be Reasonable About Expectations
If you’ve been struggling with the scales for a long time, we understand you want to see results as soon as possible. But that can be unhealthy for you.
For example, following a low-calorie diet may give you fast results in the short term, but you’re probably not consuming enough nutrients for a healthy lifestyle. Moreover, the slightest change in your eating habits may lead you to rapidly recover all your lost weight. That’s like falling at the last hurdle.
Long-term, healthy weight loss, on the other hand, means making permanent, manageable changes. That’s why, to avoid frustration, you must set lower expectations.
Start with a target to lose 1 to 2 pounds per week or a 5 to 10 percent reduction in your body weight within six months.
These numbers are reasonable and achievable without compromising on the healthy intake of nutrients you need.
You could maybe journal your progress to keep you motivated at this slower, more balanced speed!
2 Eat a Rainbow in Your Weight Loss Plan
Did you realize there’s a good reason why fruit and vegetables have different colors?
Their coloring comes from phytochemicals rich in nutrients, vitamins, and even hormones essential for your immune system, metabolism, and overall health.
For this reason, the more colorful and varied your meals are, the better for your health. Each color has a natural bioactive compound and nutrients to improve your body’s functions.
If you follow a balanced diet that includes colorful fruit and vegetables, whole grains, protein, and fiber you will:
- Eat enough daily nutrients, vitamins, and minerals without feeling guilty for exceeding calories!
- Feel satiated for more extended periods.
- Help your body function well.
- Promote or restore hormonal balance.
With that in mind, you can also take simple steps to optimize your new diet to achieve and maintain a healthy weight long term:
- Always choose fresh over processed food. Less packaging = better food.
- Replace refined carbs with complex carbs.
- Replace refined grains with whole grains.
- Replace saturated fat with healthy fat from olive oil, avocado, and fish.
- Avoid “empty calories” such as sugar-sweetened soda, tea, juice, or alcohol.
- Drink enough water to stay hydrated.
3 Move Your Body and Get Some Quality Sleep
A two-in-one suggestion here!
Your body is not meant to be sedentary. Regular exercise is a powerful ally in your weight loss journey when combined with healthy eating habits and quality sleep.
First, physical activity
- helps you lose weight,
- regulates your body functions,
- improves your metabolism, and
- releases “happy hormones” that reduce stress and make you feel good and energized.
So – try to find a sport or activity you love enough to ensure you practice at least three times a week and stick to it. Discipline and regularity are essential for achieving the best results.
You might not know, but lifting weights or cardio workouts are the most beneficial for weight loss. But if you can’t find time to go to the gym, start with simple lifestyle changes, like choosing stairs instead of the elevator, a bike over a car, walking to work, or parking your car in a further parking lot.
Second, sleep is underrated. Resting your body is as important as exercising, and lack of sleep is one of the main risk factors for weight gain and obesity.
Poor sleep is also directly linked to hormonal imbalance, which can lead to you being overweight.
4 Get a Weight Loss Plan From a Functional Nutritionist
A functional nutritionist is your best friend if you’re on a weight loss journey because they don’t use one-size-fits-all diets.
Instead, they use comprehensive nutritional assessments and a complete health analysis to investigate what’s causing you to gain weight – or not lose weight. They can then create a personalized weight loss program to address the root cause or health issue and help you reach sustained weight loss.
For example, if you suffer from a hormonal imbalance, they may include hormone replacement therapy in your weight loss plan.
Or if you’re obese, they may prescribe some supervised weight loss medication. This addition to your weight loss plan can be invaluable in helping you reach and maintain a healthy lifestyle and weight.
So let’s turn to medication…
5 Weight-Loss Medications
We understand some people need extra help to lose weight. If you’re disciplined and have tried everything possible, but your BMI is still higher than 30, then maybe your metabolism needs a booster.
If that’s your case, and you’re willing to make the lifestyle adjustments to achieve sustained weight loss, you could benefit from taking prescribed weight-loss medications, such as semaglutide. You’ll have seen it branded as Ozempic, Wegovy, or Rybelsus.
Semaglutide is a glucagon-like peptide that improves your metabolism so you regain and maintain a healthy weight long term.
In the case of obesity or insulin resistance, especially, it’s ground-breaking because it leads to better metabolism, fewer hunger pangs, and more glycemic control.
Despite being incredibly popular these days among celebrities and influencers, semaglutide should only be used under the supervision of a healthcare provider who monitors your weight loss safely. Otherwise, you’re running risks.
Nava Health For Your Professional Weight Loss Plan
At Nava Health, we know that losing weight and keeping it off is quite challenging. But you don’t have to do this alone. We can help you every step of the way to ensure your weight loss plan succeeds.
Our functional nutritionists are committed to creating a personalized weight loss program that’s enjoyable for you. We take pride in helping you overcome any obstacles. Schedule your consultation today, and let’s start your journey to a healthier life!