Hierarchy to Kick Starting and Optimizing Weight Loss

Looking at our statistics it seems that we as a society have a weight loss problem, but in reality its NOT a weight loss problem, its a SUSTAINABILITY problem.  Every day people go on “diets” and loose weight, what they can’t do is maintain that weight loss.

On average fat loss diets have 95% failure rate, taking that into perspective that is about 9/10 people who go on a weight loss attempt will fail and regain their weight back.

Studies have shown that 80% of those who lost weight , will not only gain their weight back within 1 year, but 1/3 to 2/3 will put on more then they lost. For example a 250lb individual who looses 50lbs at times gains back the 50lbs+ extra 15lbs.  It has been shown through studies that there is a direct correlation indicating to the amount of times someone has dieted to loose weight in their life to the amount of fat gained.

The BEST diet doesn’t mean anything if you CAN’T maintain it.  How can you over eat on “clean/healthy foods” and still gain weight? That’s because energy balance DOES count and so do calories, regardless of the approach and diet strategy taken.

Habit formation and understanding what foods work with your physiology and psychology is one of the key ingredients to sustainability.  Being mindful of portions, food composition, macro-nutrient breakdown and accounting for a maltitude of factors is what is required to progress in your journey. Having an ALL or NOTHING mentality will only get you so far, until you become the 95% statistic.
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It’s not the diet that makes us fat, it’s the way we have been dieting. Having unrealistic expectations and focusing NOT on how fast to loose fat but rather on how to build habits to loose fat and maintain it as a lifestyle.

Following the below generalized hierarchy is a proven way to get started on a path to successful long term weight loss.
Hierarchy to Optimize Fat Loss

  1. Adherence + Consistency
  2. Habit Formation 
  3. Energy balance is the primary driver for fat loss and can be attained through diet, exercise or a combination of both **CALORIES DO COUNT**
  4. Micro-nutrients (vitamins and minerals)
  5. Food Composition for health and control cravings (Whole Foods vs. Highly Palatable Processed Foods)
  6. Water Consumption (2/3 fl ounces of body weight in pounds)
  7. Macro-nutrient Breakdown (Protein, Carbs, Fats)Protein intake is the one of the most thermogenic macro-nutrients and helps with satiety 
    1. Fiber Intake is highly thermogenic and contributes to satiety and gut health (min recommendation 20g)
  8. Nutrient Timing + Meal Frequency
  9. Supplementation

Success with weigh loss or any goal you set is no accident, you have to have a purpose and a driving force within you. Starts by knowing what u want to achieve, how you envision on getting there and be certain that you can.

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