How to Lose Weight

How do I lose weight?

Weight loss is often a challenging area of health, affecting millions of Americans every year. There's certainly no shortage of health advice out there, nor is are we lacking for weight loss products of all kinds. In this article we'll offer our own version of lifestyle and product recommendations.

To set the right mindset for the following tips, here's two key points to keep at the forefront of your mind.

1. Find the root! We are always looking to understand what is at the root of any given health challenge and weight loss in no different. We should constantly explore the underlying factors hampering our weight loss efforts, only then can we make significant change.

2. Get greedy! While superficially many of us would love to weight less, deep down we want to enjoy better health that includes weight loss. Don't settle for better fitting jeans, set your sights on improving joint pain, stress response, mental health, sleep patterns and energy levels! By approaching weight loss from the perspective being healthier, you can look good in those jeans and feel great too!

As we delve into the many ways to address excess weight, it's critical we keep these two principles in mind if we are to be successful. As you read each subject, ask yourself, is this the root of what is holding me back from success?

Balance your diet

Most of us consume too many simple carbs, in the form of processed snacks, meals heavy in refined starches and sugary beverages. As such, reducing these is a smart starting point for most.

Our pro tip to keep things simple is to ensure adequate protein, 15-30g per meal, and rein in grain/starchy carb consumption to no more than 25% of your meal. From there, let fruit and lower starch veggies fill in the rest of your plate, while keeping total sugar levels on the low side.

While the concept what a truly balanced diet is will likely be debated until time immemorial, the best research supports a Mediterranean diet for most individuals.

Ensure essential nutrients needs are being met everyday

A balanced diet is the foundation, but many of us still struggle to hit key nutrient levels everyday. Whether it's not getting enough vitamin D in the winter, the dwindling nutrient levels in our foods or nutritional gaps in your diet, most Americans are low in at least one essential nutrient. A multivitamin can be a great insurance policy, making sure your metabolism has these important tools to function optimally.

Calorie restriction is often required to lose weight

At the heart of weight loss for nearly everyone is reducing your daily calorie intake. However, there is a right and wrong way to approach reducing calories.

Your initial reduction in calories should be relatively minor, with the focus being on setting a new routine and being consistent. A reduction of 10% or about 200 calories per day is a great starting point. By taking things slow, you build good habits and avoid "metabolic backlash". 

When you try to reduce your calories too quickly, you can trigger one of your body's many mechanisms that are meant to keep you at your current weight (homeostasis). This can result in slower metabolism, increased hunger and stealing of nutrition from your organs and muscles. By going slow and steady, you keep your metabolism happy and working for you. If you find you struggle with reducing calories, consider a supplement that can help. We're big fans of berberine, glucomannan and others to help reduce cravings.

Quality matters

While much of weight loss is "calories in, calories out", the quality of calories can make a difference in how you feel. The big one is avoiding high glycemic foods that uniquely skew your blood sugar, harming weight loss efforts. Aim for whole grains over refined ones an when you do have some sugar, make sure it's with some protein, fats and fiber to reduce it's impact on your body.

Move your body

Exercise is a cheat code for weight loss, improving almost every aspect of a healthy metabolism! While calorie restriction should make up the bulk of your efforts, exercise is a critical companion. The good news is it doesn't take much to get started. Even 15 minutes a few times a week can be a big boost to your goals. The key is you're committing to change, and there's no limit to where that can take you! If you find you struggle to muster the energy for physical activity, consider sleep support, essential nutrients or an energy aid.

Cut the alcohol

Is alcohol undermining your efforts? We all know excess alcohol consumption is generally bad for your health, but did you know it can specifically impedes weight loss? From slowing your metabolism (less fat burning) to contributing to poor food choices and being a source of excess calories, alcoholic beverages are no friend to your weight loss goals!

Manage Your Stress

Similar to how alcohol can impair your weight loss efforts, stress can have disastrous impacts on your health. In one moment of stress, our discipline for eating healthy, prioritizing self care and reducing sugar and alcohol can evaporate into thin air. While it's natural to be overwhelmed by stress occasionally, most days we need to take a deep breath and double down on our healthy habits. At the end of the day, the fulfillment of knowing you supported your health today will improve your stress levels and better prepare you to face the next day.

As you progress with slowly changing your daily habits, don't put too much pressure on yourself. Focus on achieving consistency with small changes before moving onto the next change. It's not a sprint, nor is it a marathon, it's your new life! Go slow and make it work for you. If your efforts continue to move you towards greater health, you're doing it right and healthy weight loss will come!