Want to lose weight but don't know where to start? I feel you. Making a weight loss plan can seem super overwhelming and complicated. But here's the thing - it doesn't have to be! A simple plan can totally work if you focus on just the essentials.
Here's what I mean. When you're trying to lose weight, there are really only a few key things you need to do:
Eat Fewer Calories: I know, it seems obvious. But this really is the #1 most important rule for weight loss. If you take in fewer calories than your body burns, you'll lose weight. It's that simple.
Move Your Body: Exercise helps burn extra calories to boost weight loss. But more importantly, it makes you feel good! Find activities you actually enjoy like walking, dancing, sports, etc. Even just 20-30 minutes a day makes a difference.
Drink Water: Staying hydrated helps weight loss in a few ways. Water fills you up, boosts metabolism, flushes out toxins, and gives you energy. Try to drink eight 8-ounce glasses per day minimum.
Get Enough Sleep: Lack of sleep messes with hunger signals, leading to overeating. Aim for 7-9 hours per night for healthy weight loss.
Add More Veggies: Pile nutrient-rich veggies onto your plate. They're low in calories and high in fiber to fill you up. (Hint: organic is better for you.) Your body will thank you!
See? You really only need five simple habits to see results: watching calories, moving your body, staying hydrated, getting enough sleep, and eating veggies. That's it!
Before diving in, ask yourself these questions:
Am I truly committed to making lifestyle changes? Weight loss takes real effort!
Am I willing to track my calories and activity daily? You gotta know where you're at to improve.
Can I make time to prep healthy meals and work out several times per week? It takes planning and time management.
Will I ask friends/family for support to stay motivated? Having cheerleaders makes it easier.
Am I prepared to make changes for several months or more? Quick fixes don't lead to lasting results.
If you answered "yes" to most of these, you have the right mindset to crush your weight loss goals! If not, don't sweat it - you can keep working on your motivation until you can say yes, or you can use an experience weight loss professional to help you close the gap. You got this either way!
Follow this game plan to get started on the right foot:
Step 1: Calculate your daily calorie needs for weight loss. Tools like the free Calorie Calculator make it easy.
Step 2: Download a food/fitness tracking app for your mobile device. Log your meals and activity consistently. This keeps you accountable!
Step 3: Gradually add in those five healthy habits - watch calories, exercise, hydrate, sleep, eat veggies. Build on these to form lasting habits.
Stick with these basic steps for a month. Once you get into a groove, you can add other hacks like meal prepping, strength training, trying new recipes, etc. But start simple - you'll be amazed at the progress you can make!
Looking to accelerate your results? Medical weight loss under a doctor's supervision can help. Practices like PrimeHealthMD offer prescription meds to turboboost weight loss. These are proven effective when combined with lifestyle changes.
Some benefits of prescription weight loss meds:
Suppress appetite to reduce calories
Increase feelings of fullness
Boost fat burning
Increase energy and motivation for exercise
Accelerate weight loss by up to 50% compared to diet/exercise alone
Potential downsides to discuss with your doctor:
Side effects like dry mouth, headache, insomnia
Not a magic pill - effort still required with diet and exercise
May become less effective over time as tolerance builds
Can be pricey if not covered by insurance (so use a practice that takes your insurance)
Medical weight loss meds give your hard work an extra kick. They help fast track results when combined with healthy habits. Talk to a doctor to see if prescription meds are right for your situation.
Going at it alone or getting a pro's help both have upsides. Which is right for you depends on your needs.
DIY weight loss:
More flexibility to do your own thing
Cheaper
Professional weight loss help:
Expert guidance and structure
Accountability
Faster, longer-lasting results for most
Tailored solutions to your unique issues
In the end, it comes down to your personality and budget. But assess your own tendencies and resources to decide which suits you best!
Changing lifelong eating and activity habits is legit hard. If you're struggling to get motivated or make changes stick, consider working with a professional. Many people find coaches, dieticians, personal trainers, or weight loss programs provide the expertise, accountability, and support needed to succeed.
For medical weight loss help, PrimeHealthMD can design customized plans just for you. We offer proven prescription meds, B12 shots, metabolism testing, body composition analysis, and more under an experienced doctor’s supervision. Most insurance plans cover our services too.
You deserve to feel healthy and confident! Ready to start your journey? Contact PrimeHealthMD when you're ready to see if your insurance qualifies for professional and personalized medical weight loss.
