The Science of Sustainable Weight Loss

Sustainable weight loss isn't about quick fixes or crash diets. It's about making lasting lifestyle changes based on scientific evidence and proven strategies.

Understanding Your Metabolism:

• Basal metabolic rate (BMR) accounts for 60-75% of daily calories burned

• Physical activity accounts for 15-30%

• Digestion accounts for about 10%

• Create a moderate caloric deficit (500-750 calories per day)

• Focus on nutrient-dense whole foods

• Maintain adequate protein intake (0.8-1.2g per kg of body weight)

• Include regular physical activity

• Get adequate sleep (7-9 hours per night)

1. Track Your Food Intake:

• Use a food diary or app to monitor calories

• Pay attention to portion sizes

• Be mindful of hidden calories in drinks and snacks

2. Build Healthy Habits:

• Eat slowly and mindfully

• Plan meals in advance

• Keep healthy snacks readily available

• Stay hydrated throughout the day

3. Exercise Regularly:

• Combine cardio and strength training

• Aim for 150 minutes of moderate activity per week

• Include resistance training 2-3 times per week

4. Manage Stress and Sleep:

• Practice stress-reduction techniques

• Maintain consistent sleep schedule

• Avoid late-night eating

Remember: Sustainable weight loss typically means losing 1-2 pounds per week. This rate allows for fat loss while preserving muscle mass and is more likely to result in long-term success.