By Deborah Jeanne Sergeant
Losing weight has become highly individualized yet still remains unattainable for many.
Adherents to keto, Atkins, Volumetrics, Noom and other eating plans all seem to say theirs is the best.
It’s particularly confusing when people try one of these diets and discover the scale won’t budge.
The same holds true for exercise. Zumba, CrossFit, Pilates and HIIT all attract massive followings.
However, not everyone succeeds in losing weight. It’s frustrating to do the work and see stubborn pounds stick around. Although the means of losing weight can vary by individual, the same guidelines apply to everyone.
1. Pick a sustainable eating plan.
Eliminating entire food groups or selecting only very few “approved” foods can be very short-lived, resulting in very little success, according to experts. Oftentimes, the reason for weight loss is that the person is consuming fewer calories but cutting food groups or limiting intake to acceptable foods. Restrictive diets can deplete the body of nutrients. Some people find that with extreme calorie cutting, they treat themselves with more processed but technically acceptable foods or ditch the whole thing sooner and end up gaining even more weight.
After eliminating any underlying medical cause of obesity, physician Luis Chavez, an endocrinologist with Rochester General Hospital, said that addressing diet is the next, most important step.
“You need a negative energy balance,” he said. “Decrease the amount of calorie intake. Restricting calories is very important. Reducing intake by 500 to 1,000 per day can help you lose one to two pounds per week.”
He recommended prioritizing lean protein, produce and whole grains and limiting sugars, refined grains and processed foods.
“People think they can eat what they want and exercise and still lose weight, but it actually is more about what they eat,” said Kimberly Whitcomb, certified personal trainer giving one-on-one training in Fairport. “A combination of healthy eating a movement is necessary for weight loss.”
She recommends the daily percentage of macros should be 45%-65% carbs; 20%-35% fats; and 10%-35% proteins.
“The number you use within that range depends on your activity and your exercise programs,” Whitcomb said.
She added that skipping meals and deprivation are not helpful.
Discussing that with a professional is necessary to make the right choice.
2. Take up pleasurable physical activity.
Hate the gym? Don’t go.
Stop wasting money on a gym membership or fitness class you can’t stand.
Selecting physical activities that you deeply enjoy will mean you build consistency. You need to find activities you can do regardless of the weather and some you can do anywhere. Use free trials or sample memberships to see what works for you, such as martial arts lessons, dance classes or league softball. Try out exercise videos. Incorporate both aerobic activities — movements that sustain an elevated heart rate — and anaerobic activities — movements that build strength. It’s also helpful to include movements that increase balance and flexibility, particularly if you’re 30 or older. RGH physician Chavez recommends 150 minutes of weekly moderate aerobic activity or 75 minutes of more intense activity.
3. Drop the bad habits.
Alcohol, tobacco use, illicit drug use, over-the-counter drug abuse, unmitigated stress, poor sleep, unmanaged chronic conditions, skipping meals and poor mental health: all of these can contribute to poor health and weight gain.
“Reducing stress can help you lose weight,” Whitcomb said. “You need to do things that help you relax. Deep breathing, grounding, getting sun and doing things with friends helps you reduce stress.”
Genevra Petito, owner and operator of Supergirl Fitness in Rochester, said that a lifestyle of “go, go, go is not sustainable.”
Rest and self-care are part of maintaining healthful weight. Petito eats three balanced meals a day, focusing on in-season, local and organic foods as much as possible.
“Make eating a ritual not a multitask,” Petito said. “Sit quietly and appreciate the flavors, colors and textures, slowly. Drink ginger tea to support the digestive process.”
She also practices yoga, among her fitness endeavors, which can help reduce stress and promote strength, balance and flexibility.
4. Develop a team
Talk with your primary care provider about your weight loss goals and seek approval to begin activities and dietary changes before you start. Enlist the help of a physical therapist if you have old injuries or want to prevent new ones. A personal trainer can provide guidance on a fitness regimen that may help as can a dietitian on how you can improve your diet.
5. Get the right tools.
Once you find the right activities for you, invest in your health by obtaining the gear you need to engage in the activities. The same holds true for what you need in the kitchen to prepare, serve and store more healthful food.