Crafting Achievable Weight Loss Targets: A Practical Guide

At Track Your Max, we strive to supply our clients with a transparent view into their metabolism, hormones, and biochemistry. With our help, patients are provided with empirical data on an ongoing basis to help optimize their health needs.

Weight loss is the most common topic found across the world. To lose weight, a well-crafted goal can push users to challenge themselves daily. To achieve the desired goal, people must put in a lot of hard work. Only a good level of determination can help in weight loss and eradicate the complications of several health diseases due to obesity by starting a weight loss diet. The first thing to do is create a balanced diet that keeps the body’s metabolism on track. A person can track their body calories and measure the success of their weight loss journey every month to remain fit and proactive in their daily life. 

Important Steps of a Medical Weight Loss Program

Medical weight loss programs can reduce the obesity rate by providing a brief and customized approach. The professionals examine the individual’s health and make a proper diet plan with medications and exercises to follow up. The main causes of obesity are dietary habits, physical activity levels, etc. All the weight loss programs allow individuals to make healthy life choices.

1. Metabolism baselining is the first step, where experts conduct a few diagnostic tests to establish the baseline metabolism of the patient. Certain medicated tests, such as the RMR test and body composition analysis, are some of the approved medications for weight loss.

2. Consulting a physician is the second step, where a physician will review the baseline results. The physician may provide medicines that may gradually help to lose weight, such as semaglutide (Ozempic and Wegovy), liraglutide (Victoza and Saxenda) or tirzeptide (Mounjaro and Zepbound). Good nutrition is important to understand the practical framework of the body. With the changes in nutrition, doing certain physical activity may also tone the body.

3. It is important to keep visiting the physician regularly. The physician, if needed, may make certain changes in medicines. It determines if the weight loss program is successfully progressing or not.

The New England Journal of Medicine showed that 2.4 mg of semaglutide, with FDA certification, can be an effective treatment of obesity, and reduce body weight by an average of 14.9 per cent. It may also help to reduce high blood pressure in people and lipids.

Quick weight loss can be harmful to one’s health. A person may consume less food for a while but will end up eating more eventually. So, a proper weight loss target should be set. Losing more than 8 pounds in one month may damage the body’s metabolism and affect weight loss in the future. However, losing 4-8 pounds per month is a safe option.

Guide To A Healthy Balanced Diet

Following a proper weight loss diet can easily change the unhealthy eating habits of people. A healthy, balanced diet contains fruits, vegetables, whole grains, and lean protein that keep the body fit. Let us see the main elements of a balanced diet:

  • Fruits: Fruits provide nutrients and fiber to the body, an essential part of a weight loss diet. They mainly supply vitamins, minerals, and antioxidants to the entire body. 

  • Vegetables: Eating green leafy vegetables is best for the body to stay active. Spinach, broccoli, green beans, etc, are protein-rich food items.

  • Whole grains: Whole grains, such as corn, barley, etc, provide extra vitamins and minerals to the body. 

  • Protein: Meat and beans are primary protein sources essential for the body. Animal proteins such as red meat, chicken, and salmon and plant-based proteins such as nuts, beans, etc, keep the body healthy.

  • Fats And Oils: It is good to consume vegetable oils and fish oils. As a part of weight loss tips, reduce the consumption of butter, cheese, and heavy cream as they lead to obesity and several heart diseases. 

Importance Of Fasting Properly To Lose Weight

The most common question is how to fasting for weight loss in the global world. One of the most common techniques to lose weight is Intermittent fasting, seen today in many households. It involves eating food in short-term intervals and consuming the meals within a short period during the day. Scientific studies have said that short-term intermittent fasting, which continues up to 24 weeks, helps quick weight loss. There are three types of fasting techniques: 

  • Alternate-day fasting requires individuals to fast every other day and eat a balanced diet on non-fasting days. The body needs only 25–30% of the energy on fast days. 

  • Another type of diet is the 5:2 diet, where a person can fast two days out of seven days. Consume 500-600 calories and keep track with a weight loss cal regularly. 

  • The 16/8 method is also important, where users need to fast for 16 hours straight and eat only eight hours. The eating time should be around 12 p.m. to 8 p.m. Keeping a regular fasting schedule will prevent overeating in a day. 

Weight Loss Tips To Know

Weight loss tips are effective in keeping a person aware of a healthy and active lifestyle. Some of the weight loss tips are as follows:

  • The daily routine of a person should have a proper balanced diet, and plenty of sleep is important. A person should sleep well for 7-8 hours in a day. 

  •  Essential meals, such as breakfast, lunch, and dinner, should have a proper time to consume, and a person should not skip them (unless fasting under a specific protocol). Try to eat food that is rich in fiber and drink more liquid, such as protein shakes and juice, to keep the water level of the body stable. 

  • Exercises such as strength training and cardio burn the body’s calories and make the muscles look strong. When a person is eating food, try to take small quantities of food and then start eating. It will keep the appetite in place, and dehydration can be dangerous, so drinking ample water is an essential part of a weight loss diet

  • The main component to reduce or eliminate from your diet to achieve weight loss is sugar. Use less sugar in food as it is a common factor in heart disease, type 2 diabetes, and dental problems. The calories present in sugar are mostly a silent killer and may be fatal. There are other artificial sweeteners available that can be helpful to give a nice taste to the food.

Wrapping up,

Maintaining a weight can reduce chronic diseases to a large extent. It can boost the quality of life and energy levels of the body. Weight loss leads to a better self-esteem and improves the mental being. Individuals regain confidence and feel good about their physical appearance by following a doctor-backed weight-loss diet. Weight loss opens up more opportunities for people and increases their lifespan. Obesity is one of the most common burdens seen on society and individuals. With a proper weight loss diet, the health issues gradually disappear, and you can live the way you want. 

To achieve a healthy lifestyle and set your goals right, you can consult Track Your Max, a patient-centric organization. Many insurance companies back our doctor-led program for weight loss, so you do not have to worry about weight loss expenses and switch to a healthy lifestyle routine. Schedule an appointment today and consult with our professionals to get FDA-prescribed medications and tips for lifestyle changes, including fasting, to promote weight loss.

Empowering Patients With Real, Live Results.

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