We read it everyday on our phones or our computers:
The “tailored programs” or the “guaranteed results” are all over your social media feeds no matter where you look. There’s a coach with their detox supplements or proprietary blend that will work for you [finally].
Well, it’s all bullshit! The reality is it’s going to require doing ALL of the below. I’m literally giving you all of the answers to the test.
You will have to do all of the below to a varying level and if you don’t you will struggle with losing weight and maintaining a healthy weight. You can choose the intensity with each category, but if you share responsibility with all of them you will make your success almost guaranteed.
Even if you’ve taken Ozempic/Wegovy you still need to master the basic skills for sustainability and overall health.
Without further ado let’s find out the answers and understand why they are the only answers.
Movement/Steps 7-10k daily average steps.
Achieving a daily step count in the range of 7,000 to 10,000 steps can be a valuable and achievable goal for supporting weight loss. It also is a vote for the type of person you’ll strive to be and that is someone who moves, walks more than drives and just moves everyday. Incorporating regular physical activity, such as walking, into your routine has several benefits that contribute to weight management. Here are reasons why taking 7,000 to 10,000 steps a day is important for weight loss:
Caloric Expenditure:
- Walking, even at a moderate pace, burns calories. By aiming for 7,000 to 10,000 steps per day, you increase your daily caloric expenditure, contributing to the creation of a calorie deficit. A calorie deficit, where you burn more calories than you consume, is essential for weight loss. The amount of calories burned with 7,000-10,000 steps will depend on a person’s pace, weight and other metrics, but will help in sharing responsibility with the end goal.
Increased Metabolism:
- Regular physical activity, including walking, can boost your metabolism. This means your body continues to burn calories at an elevated rate even after you’ve finished walking. This increased metabolic rate supports weight loss by enhancing overall calorie expenditure.
Fat Burning:
- Walking primarily utilizes fat as a fuel source, especially during low to moderate-intensity activities. This makes walking an effective exercise for burning fat and contributes to a healthier body composition. Think about the zone 2 aerobic zone we’d talked about in the past. It’s optimal and efficient for fat loss.
Appetite Regulation:
- Physical activity, including walking, can help regulate appetite hormones. It may reduce feelings of hunger and enhance feelings of fullness, making it easier to control caloric intake and avoid overeating.
Blood Sugar Control:
- Regular walking has been shown to improve insulin sensitivity, which helps regulate blood sugar levels. Stable blood sugar levels contribute to better energy control and reduce the risk of insulin resistance, which is associated with weight gain.
Stress Reduction:
- Walking is a low-impact exercise that can help reduce stress. High stress levels can contribute to emotional eating and weight gain, so incorporating daily walks may positively impact both physical and mental well-being. When someone thinks they’re hungry they can go for a walk and a lot of the times they find out they were just bored or triggered by a food cue. The walk helps burn calories, is good for our mood and helps us avoid unneeded eating.
Joint Health:
- Walking is a weight-bearing exercise that supports joint health. It is gentle on the joints and can be sustained over the long term, making it an accessible and sustainable form of exercise for individuals of various fitness levels.
Improved Sleep Quality:
- Regular physical activity, including walking, has been linked to improved sleep quality. Quality sleep is crucial for overall health, including weight management, as it influences hormones that regulate appetite and metabolism.
Lifestyle Integration:
- Achieving 7,000 to 10,000 steps a day encourages a more active lifestyle. It promotes incidental physical activity, such as taking the stairs or walking short distances, which can add up throughout the day and contribute to overall energy expenditure.
Consistency and Sustainability:
- Walking is a simple and accessible form of exercise that can be incorporated into daily life. Unlike more intense or structured workouts, walking is often more sustainable in the long term. Consistency is key for weight loss, and walking provides an opportunity for regular, sustainable physical activity.
Aiming for 7,000 to 10,000 steps a day through walking is an effective and realistic approach to supporting weight loss. It contributes to increased caloric expenditure, improved metabolism, appetite regulation, and overall well-being. Combined with a balanced diet, regular walking can be a valuable component of a successful weight loss strategy.
Zone 2 cardio 3-4x a week.
220 – age = Max HR then 60-70% of that is where you want to stay while doing zone 2.
Ex: 220-41= 179 Max HR. 179x.60 = 107. 179x.70 = 125
My zone 2 range is 107-125
Zone 2 cardio, often associated with low to moderate-intensity exercise, can be beneficial for weight loss due to several physiological and metabolic factors. This heart rate zone corresponds to a moderate level of effort, typically between 60% and 70% of your maximum heart rate. Here’s why Zone 2 cardio is considered effective for weight loss:
Fat Utilization:
- During Zone 2 cardio, your body primarily relies on fat as a fuel source. This intensity level allows for a greater percentage of calories burned to come from fat stores. While higher-intensity exercises may burn more overall calories, a larger proportion of those calories comes from carbohydrates rather than fat. Engaging in Zone 2 cardio helps maximize fat utilization during the workout.
Sustainable Duration:
- Zone 2 cardio exercises, such as brisk walking, cycling, or jogging at a moderate pace, can typically be sustained for longer durations compared to high-intensity workouts. The longer duration allows for a greater total calorie expenditure during the session, contributing to the overall energy deficit necessary for weight loss.
Improved Aerobic Capacity:
- Zone 2 training enhances aerobic capacity, which refers to the body’s ability to utilize oxygen efficiently during exercise. As aerobic capacity improves, individuals can engage in longer and more effective workouts, promoting greater calorie burn over time.
Consistency and Compliance:
- Moderate-intensity exercise is generally more sustainable for many people, making it easier to incorporate into a regular fitness routine. Consistency is key for weight loss, and individuals are more likely to stick with an exercise program that feels manageable and enjoyable over the long term.
Lower Risk of Overtraining and Injury:
- High-intensity workouts can lead to increased risk of overtraining and injury, especially for beginners or those with certain health conditions. Zone 2 cardio is gentler on the joints and muscles, reducing the likelihood of overuse injuries. This allows individuals to maintain a consistent workout routine without experiencing setbacks.
Stress Reduction:
- Zone 2 cardio promotes a state of moderate intensity, which can have positive effects on mental well-being. Lower-intensity exercise has been associated with reduced stress levels and improved mood, helping to minimize emotional eating and support a healthier mindset during weight loss efforts.
Post-Exercise Caloric Burn:
- While high-intensity interval training (HIIT) may burn more calories during the workout, Zone 2 cardio can contribute to a higher post-exercise caloric burn known as excess post-exercise oxygen consumption (EPOC). This means that the body continues to burn calories at an elevated rate even after the workout has ended.
Metabolic Adaptations:
- Zone 2 cardio can lead to positive metabolic adaptations, including improved insulin sensitivity. This can be particularly beneficial for weight loss by enhancing the body’s ability to regulate blood sugar levels and reduce the risk of insulin resistance.
While Zone 2 cardio has its advantages for weight loss, it’s important to note that a well-rounded fitness routine often includes a mix of intensities and types of exercise. Combining moderate-intensity cardio with strength training and flexibility exercises can provide a comprehensive approach to weight loss and overall health. Additionally, individual preferences, fitness levels, and health considerations should guide the choice of exercise intensity and type. Consulting with a healthcare professional or fitness expert can help tailor a workout plan that aligns with specific goals and health conditions.
2-3 whole food meal frequencies
Adopting a diet based on 2-3 whole food meals can be a highly effective and sustainable approach to weight loss. Whole foods, in their natural and minimally processed state, offer numerous benefits that support weight management. Yes, we could get into the weeds of protein-fat-carb, but let’s start with just eating this many times in a day. People snack beyond the 2-3 whole food meals so let’s color inside the lines first. Try to balance your meals with a protein, a fat, and a carb, but don’t overthink it yet.
Here are several reasons why incorporating 2-3 whole food meals into your daily routine is a great start for weight loss:
Nutrient Density:
- Whole foods are rich in essential nutrients, including vitamins, minerals, fiber, and antioxidants. Unlike processed foods, which may be high in empty calories, whole foods provide the body with the nutrients it needs for optimal functioning. Nutrient-dense meals contribute to overall health and can help satisfy hunger with fewer calories.
Satiety and Portion Control:
- Whole foods, especially those high in fiber and protein, promote a sense of fullness and satiety. This can lead to naturally reduced calorie intake, as individuals are less likely to overeat or snack excessively between meals. The combination of fiber and protein helps control appetite and stabilizes blood sugar levels.
Balanced Macronutrients:
- Whole foods typically offer a balanced mix of macronutrients—carbohydrates, proteins, and fats. Balancing these macronutrients helps regulate energy levels, supports muscle maintenance, and provides sustained fuel throughout the day. A balanced diet contributes to overall well-being and aids in weight management.
Blood Sugar Regulation:
- Whole foods, particularly those with complex carbohydrates and fiber, help regulate blood sugar levels. Unlike refined carbohydrates found in processed foods, the carbohydrates in whole foods are absorbed more slowly, preventing spikes and crashes in blood sugar. Stable blood sugar levels contribute to better energy control and reduced cravings.
Reduced Processed Sugar and Saturated Fats:
- Whole foods typically contain minimal added sugars and saturated fats, both of which are commonly found in processed foods. Excessive intake of these additives can contribute to weight gain and various health issues. Choosing whole foods helps reduce overall consumption of these potentially harmful ingredients.
Improved Digestive Health:
- Whole foods, particularly those high in fiber, support digestive health. Fiber aids in proper digestion, helps prevent constipation, and promotes a healthy gut microbiome. A healthy digestive system is essential for nutrient absorption and overall well-being.
Long-Term Sustainability:
- Adopting a diet centered around whole foods is often more sustainable in the long run compared to restrictive or fad diets. Whole foods are diverse and can be incorporated into a variety of meals, making it easier to maintain a healthy eating pattern over time.
Customization and Variety:
- Whole foods offer a wide range of options, allowing for a diverse and enjoyable diet. This variety helps prevent monotony and encourages individuals to explore different flavors and textures. Enjoying a variety of whole foods also ensures a more comprehensive intake of nutrients.
Mindful Eating:
- Whole foods often require more time and effort to prepare, fostering a sense of mindfulness around eating. Being present and mindful during meals can lead to better awareness of hunger and fullness cues, reducing the likelihood of overeating.
Supports Overall Health:
- A diet based on whole foods not only aids in weight loss but also supports overall health. Many chronic diseases, such as heart disease, diabetes, and certain cancers, are influenced by diet. Choosing nutrient-dense whole foods can contribute to the prevention of these conditions.
Incorporating 2-3 whole food meals into your daily diet provides a solid foundation for weight loss. It’s just a starting point as you can adjust and tweak the frequency based on your lifestyle and activity level. Whole foods offer a plethora of nutritional benefits, promote satiety, regulate blood sugar levels, and support overall well-being. Coupled with a well-rounded and active lifestyle, this approach can contribute to sustainable weight management and improved health over the long term.
Lift weights 2-3x week
Lifting weights, also known as strength or resistance training, is a highly effective and often underestimated component of a weight loss strategy. Incorporating weightlifting sessions into your weekly routine, ideally 2-3 times a week, offers numerous benefits that contribute to successful and sustainable weight loss. Here are several reasons why lifting weights is beneficial for weight loss:
Increased Lean Muscle Mass:
- Resistance training helps build lean muscle mass. Unlike fat, muscle tissue is metabolically active, meaning it burns calories even at rest. Increasing muscle mass can elevate your basal metabolic rate (BMR), leading to more calories burned throughout the day, ultimately supporting weight loss.
Elevated Resting Metabolic Rate (RMR):
- As you build and maintain muscle through weightlifting, your resting metabolic rate increases. This means that you burn more calories even when you are not actively exercising. This elevated calorie expenditure can contribute to a more favorable energy balance for weight loss.
Fat Burning and Afterburn Effect:
- Weightlifting triggers the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). After intense resistance training, the body continues to burn calories at an elevated rate to recover and repair muscle tissues. This post-exercise calorie burn contributes to overall energy expenditure, aiding in weight loss.
Improved Insulin Sensitivity:
- Resistance training has been shown to improve insulin sensitivity, helping the body utilize blood glucose more effectively. This can prevent excessive insulin release, reduce the risk of insulin resistance, and promote better blood sugar control, which is beneficial for weight management.
Enhanced Fat Oxidation:
- Regular weightlifting has been associated with increased fat oxidation, meaning the body becomes more efficient at using fat as a fuel source. This can contribute to a higher proportion of fat loss during weight loss efforts.
Preservation of Lean Mass During Weight Loss:
- When individuals engage in weight loss, there is a risk of losing both fat and muscle mass. Resistance training helps preserve lean muscle tissue, ensuring that the weight lost comes primarily from fat rather than valuable muscle mass.
Appetite Regulation:
- Some studies suggest that resistance training may help regulate appetite hormones, such as ghrelin and leptin. This can potentially reduce feelings of hunger and contribute to better control of calorie intake, supporting weight loss efforts.
Improved Body Composition:
- Weightlifting contributes to a favorable shift in body composition by increasing muscle mass and decreasing body fat percentage. This not only enhances physical appearance but also improves overall health and functional capacity.
Bone Health:
- Resistance training is beneficial for bone health, promoting the development of stronger and denser bones. This is particularly important for individuals engaging in weight loss, as it helps maintain skeletal integrity.
Enhanced Physical Performance:
- Building strength through weightlifting enhances overall physical performance. Improved strength can translate to increased energy expenditure during various activities, making it easier to engage in regular physical activity and burn more calories.
Incorporating weightlifting 2-3 times a week, along with cardiovascular exercise and a balanced diet, creates a comprehensive approach to weight loss. It addresses multiple facets of a healthy lifestyle, including improved metabolism, enhanced fat loss, and better overall body composition. As with any exercise program, it’s important to consult with a fitness professional or healthcare provider to ensure that weightlifting is appropriate for your individual circumstances and health status.
Prioritize and normalize 7-9 hours of sleep
Adequate sleep is a crucial factor in supporting various aspects of overall health, and it plays a significant role in weight loss. The recommendation of 7-9 hours of sleep per night is based on extensive research that highlights the intricate relationship between sleep duration, metabolism, and weight management. Here are several reasons why getting 7-9 hours of sleep is necessary for effective weight loss:
Hormonal Regulation:
- Sleep influences the release of hormones that play key roles in appetite and metabolism. Insufficient sleep disrupts the balance of these hormones, leading to an increased appetite and cravings for high-calorie, sugary foods. Leptin, a hormone that signals fullness, decreases, while ghrelin, a hormone that stimulates hunger, increases with inadequate sleep.
Increased Caloric Intake:
- People who are sleep-deprived often consume more calories, particularly from snacks and late-night eating. Lack of sleep can impair decision-making and increase the desire for rewarding, calorie-dense foods, leading to overeating and, consequently, weight gain.
Impaired Glucose Metabolism:
- Insufficient sleep is associated with impaired glucose metabolism and insulin sensitivity. This can lead to higher blood sugar levels and an increased risk of developing insulin resistance, a condition associated with weight gain and difficulty losing weight.
Metabolic Rate and Energy Expenditure:
- Quality sleep is linked to a higher resting metabolic rate (RMR). RMR is the number of calories the body burns at rest to maintain basic physiological functions. Inadequate sleep can lower RMR, making it more challenging to create the necessary calorie deficit for weight loss.
Increased Stress Hormones:
- Sleep deprivation can trigger an increase in stress hormones, such as cortisol. Elevated cortisol levels are associated with fat accumulation, particularly around the abdominal area. Managing stress through adequate sleep is essential for promoting a healthier weight.
Physical Activity Levels:
- Sleep influences energy levels and motivation, both of which are essential for engaging in physical activity. People who are well-rested are more likely to have the energy and motivation to participate in regular exercise, contributing to weight loss efforts.
Muscle Recovery and Growth:
- Adequate sleep is crucial for the recovery and growth of muscles. During deep sleep, the body releases growth hormone, which plays a role in muscle repair and development. Maintaining lean muscle mass is important for a higher metabolism and effective weight management.
Regulation of Circadian Rhythms:
- Disruptions to circadian rhythms, the body’s internal clock, due to irregular sleep patterns or insufficient sleep, can impact metabolism and hormonal balance. Regular and sufficient sleep helps maintain a healthy circadian rhythm, supporting overall health and weight management.
Reduced Late-Night Snacking:
- Quality sleep is associated with a decreased likelihood of engaging in late-night snacking. A consistent sleep schedule helps regulate eating patterns, reducing the consumption of excess calories during the evening and night.
Enhanced Cognitive Function:
- Lack of sleep can impair cognitive function, leading to poor decision-making, decreased impulse control, and a higher likelihood of choosing unhealthy food options. Adequate sleep supports cognitive function, aiding in making healthier choices throughout the day.
Getting 7-9 hours of quality sleep is crucial for weight loss because it positively influences hormonal balance, appetite regulation, metabolic rate, physical activity levels, and overall well-being. Prioritizing sleep as part of a comprehensive approach to a healthy lifestyle can significantly contribute to successful and sustainable weight management.
Try warm showers right before bed. Try heat therapy like saunas or even hot tubs right before bed. Look into single ingredient supplements that support healthy sleep and of course make the room dark, appropriate temperature and no screens. Oh, yeah and try not to drink alcohol
Stay hydrated
Hydration plays a crucial role in weight loss and overall health. Staying adequately hydrated has several benefits that can support weight loss efforts. Here are some reasons why hydration is important for weight loss:
Appetite Regulation:
- Drinking water before meals can help control appetite. Sometimes, the body may misinterpret signals of thirst as hunger. By staying hydrated, you reduce the likelihood of overeating and consuming excess calories.
Calorie-Free Beverage Option:
- Water is a calorie-free beverage, making it an excellent alternative to sugary drinks and high-calorie beverages. By choosing water over beverages with added sugars or calories, you can lower your overall daily calorie intake, supporting weight loss.
Boosts Metabolism:
- Drinking water can temporarily increase the body’s resting energy expenditure, also known as the resting metabolic rate (RMR). This means that the body burns a few more calories even at rest, contributing to the overall calorie balance necessary for weight loss.
Facilitates Nutrient Transport:
- Adequate hydration is essential for the transport of nutrients throughout the body. This includes the nutrients obtained from food, which are necessary for energy production and various physiological functions. Efficient nutrient transport supports overall health and can contribute to an active lifestyle.
Supports Exercise Performance:
- Staying hydrated is crucial for optimal exercise performance. Whether you engage in cardiovascular exercises or strength training, proper hydration helps maintain energy levels, reduce the risk of fatigue, and enhance overall exercise performance. Regular exercise is a key component of weight loss.
Reduces Water Retention:
- Paradoxically, staying hydrated can help reduce water retention. When the body is dehydrated, it may retain water in an attempt to conserve fluid. Drinking enough water signals to the body that it is adequately hydrated, reducing the need for water retention.
Improved Digestion:
- Hydration supports the digestive process by facilitating the breakdown and absorption of nutrients. Proper digestion ensures that the body efficiently extracts essential nutrients from food, which is important for overall health and weight management.
Enhances Fat Metabolism:
- Hydration is essential for the body’s ability to metabolize and break down stored fat. Dehydration can impair the efficiency of fat metabolism, potentially hindering weight loss efforts.
Temperature Regulation:
- Water helps regulate body temperature through sweating and evaporative cooling. During physical activity, the body sweats to dissipate heat, and adequate hydration is essential for maintaining a proper balance and preventing overheating.
Supports Healthy Choices:
- Staying hydrated can contribute to mental clarity and cognitive function. This may positively impact decision-making, making it easier to choose healthier food options and resist the temptation of high-calorie, processed foods.
Hydration is a fundamental aspect of a successful weight loss journey. It aids in appetite control, supports metabolism, enhances exercise performance, and promotes overall well-being. Incorporating a habit of regular and adequate water intake alongside a balanced diet and exercise can contribute to more effective and sustainable weight loss.
I struggle with water so I front load my day with water and then again in the middle of the day. This helps give me structure, while still hitting my numbers. I will add flavors to my water often as I can’t stand drinking plain water. Get creative and plan accordingly because water can be a missing component.
It takes time to integrate all of this into a person’s life on a realistic basis.
If Cindy was looking to lose weight she might start out only doing 2 of the 6 categories and that’s perfectly fine. Her intention is to build a foundation on what she can sustain. Let’s say she starts with 7,000 steps and hydration. She does that for 2-3 weeks until it starts to feel more normal and routine. Then she starts to work on her sleep for a few weeks. Now she’s 6-8 weeks into her new routines and wants to start working on 2-3 whole food meal frequencies.
You can try to do all 6, but the odds are it will be too hard even if you see amazing results in the first 2 weeks. If we were to check back in with you 1 year from now the odds are you wouldn’t have sustained those results.
Consistency not intensity is the answer. We’re not playing the short game here we’re running a marathon.
Didn’t the tortoise always beat the hare?
Your coach, Matt
Email Matt@reveal-weightloss.com to learn more about future coaching opportunities.
