First, we need to understand your specific weight loss goals, any underlying health conditions, and dietary preferences. This information will help us to create a tailored program that meets your individual needs.

The concept of weight loss is quite simple. Weight loss occurs when the body is in a caloric deficit, meaning it consumes fewer calories than it burns. Naturally, it is not just calories but also, we should have a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. You should minimize processed foods, sugary drinks, and excessive snacking. And we can teach and help you to create a reasonable caloric deficit through a combination of exercise and diet.

When talking about exercise it is important to include a combination of cardiovascular exercises (e.g., running, cycling) and resistance training (e.g., weightlifting) to boost metabolism and promote fat loss. A huge benefit of resistance training is that it stimulates muscle growth. Naturally more muscles would require more calories even during the resting period. There could be two different people who weigh 180lb, but the first would have 25% body fat and the second only 15%. They may even look the same when wearing regular clothing, but the second one will be burning more calories even when resting and not gaining any weight with the same amount of food being consumed.

Food tracking that something we would highly recommend to anyone whose goal is to lose weight. It seems to be boring and time-consuming, especially at the initial stage, but it helps raise awareness of eating habits and identify areas for improvement. With modern technologies, there are plenty of simple to used food-tracking apps or journals to monitor daily calorie intake and macronutrient distribution.

All the changes that happen to our body whether it is weight loss or muscle growth would require time. As you go through the program and see yourself every day in the mirror, you would not necessarily see these changes since you are adapting to them. Therefore, regular progress assessments would be an excellent tool to see the improvements. By tracking your weight, measurements, body composition, and performance improvements we can keep you motivated and assess your progress. Regular check-ins also allow for adjustments to your program as needed.

Since every person is different, there would be no one fit all formula for weight loss, especially when we talk about nutrition. Even with similar diets two different people will have very different deficiencies and needs and sometimes this can be only assessed by specialists through specialized tests. By collaborating with local professionals, we can create specialized nutrition plans that would benefit your body the most and fulfill the micronutrient deficiencies that you may have. This collaboration can enhance the effectiveness and safety of your weight loss journey.