Eating for Weight Loss: What is Sustainable?

The goal of weight loss is to change behavior for good! Below is a diet plan that illustrates a sustainable outcome:

1. Have Realistic Goals

Lose 1–2 kg per week while focusing on changing health and body composition in addition to weight loss (the scale isn’t the only metric!).

2. Eat Nutrient-Dense foods

Eating whole foods is crucial for health, and nutrient timing is less relevant. Whole foods include vegetables, fruits, unprocessed lean proteins, and whole grains, and binge foods to a degree. Neuroscience can help.

3. Portion Control

Using small plates, don’t serve yourself family style (pre-serve meals).

4. Balance Macros

Include protein, healthy fats, and complex carbohydrates at each meal to maximize energy and satiety!

5.           Meal and Snack Planning

Preparation is key! Prep your meals in advance, and keep healthy snacks on hand that will promote healthy choices.

6. Water Intake

Stay hydrated! Aim for half your body weight in ounces a day, and minimize the boring water and sugary drinks, or pop!

7. Exercise

Don’t forget to incorporate cardio and strength training into your weeks’ activities to stimulate further weight loss.

8. Persist

If you had a piece of Christmas cake or a binge-worthy food, no need to fret… Just keep consistent.

9. Log

Log your food intake, exercise, and how you feel!

With intent and consistency, you can create your style of diet plan that promotes decreased weight and improved health.