VIDEO TRANSCRIPT
This is your comprehensive guide to fast weight loss. I’m Zoe, registered dietitian, here with the Pound of Cure Weight Loss Program in Tucson, Arizona. Did I get you?
Are you excited to learn about how to lose weight quickly? Well, I’m not here to burst your bubble, but the truth of the matter is, that there’s no such thing as sustainable, and fast weight loss.
So, what we’re going to do today is dive deep into the comprehensive guide of weight loss so that you know what changes to make so that you can lose weight and actually keep it off.
It’s so important to understand the importance of taking a holistic approach to your weight loss, not just nutrition, not just exercise. We need to look at the whole individual.
Okay, so let’s talk about diets and why diets that generally work for fast weight loss, such as keto, does not work in the long term.
It’s not sustainable. You’re not able to eat like that for the rest of your life. So we need to take a very individualized approach when it comes to your nutrition in order to find what’s going to work for you long term.
There are a lot of other diets that don’t necessarily work long term, but might see fast results in the short period of time, like intermittent fasting. All of these other kind of buzz worthy words, clickbait-y words, that may have gotten you interested in reading more or trying them out. But ultimately realize that we want to shape how you’re eating. We want to change how you’re eating in the long term.
So the metabolic reset diet is what we help our patients with here in our practice. The metabolic reset diet, similar to the Mediterranean diet and some other focus on whole foods. We want to be eating as much whole, real, unprocessed food as much as possible and focus more so on the volume and the quality.
It’s not about eating less. Okay, I know we’re told that you have to eat less and eat less and eat less, but it’s actually about focusing on the quality and eating more of those high quality foods, which is why, in our practice we actually don’t have you track calories.
Now, having a bit of food logging can be really helpful for getting baseline data to bring awareness to your current choices, but not focusing so much on those individual numbers and more so, like I said before, working towards improving the overall quality of your diet and focusing on those whole foods.
Working with a registered dietitian, such as myself, or whatever dietitian you may have access to through your healthcare providers, it’s so critical in order to get that individualized support like I was mentioning earlier.
We can help you with personalized meal planning. We can identify those holes in your food logs and in your daily lifestyle and make those tweaks so you can actually see long -term success.
And, it’s so important that you have those expert eyes on your diet so that we can fill in those holes to make sure you’re not deficient and make sure you’re getting the best well -rounded diet as possible.
So now let’s talk about exercise because, like I mentioned, we’re told eat less and exercise more, which, of course, as we know, exercise is important for weight loss.
We all know that, but let’s talk about the two different kinds of exercise and how they play a role in your overall success. So, we’ve got cardio- cardiovascular exercise.
That’s going to be your walking, your jogging, your biking, maybe Zumba or aerobics, swimming, all of those exercises that get your heart pumping. They exercise your heart muscle, aka cardiovascular, right? And so, we want to definitely have cardiovascular exercise in your routine to strengthen that heart muscle and to optimize your health.
However, we also need to emphasize the importance of strength training or resistance training. That is what stimulates your muscles. Increasing your muscle mass increases your metabolic rate.
Your metabolic rate, is basically the energy your body requires to maintain its weight. So if we can increase your metabolism by building muscle and focusing on strength training, that helps you lose weight, keep it off, and maintain a healthy body weight without having to just eat less.
All right, so we know that nutrition is a huge foundation. We like to view weight loss – comprehensive weight loss, as a pyramid. At the bottom of that foundation of comprehensive weight loss, we have nutrition, like we’re just talking about, right? Lifestyle changes. The next tier of the pyramid are going to be weight loss drugs.
So we live in a time that GLP-1’s and other weight loss medications, they are in their prime, right? It is a hot topic. And the reality is that the GLP-1 medications are a very powerful tool to help you lose more weight.
Now, things like Ozempic and Wegovy are getting harder to find, of course, but given you are getting a prescription through your healthcare provider and are working closely with them for whatever option is going to work best for you, we can actually amplify your weight loss through utilizing appropriate use of weight loss medications such as GLP-1’s.
What those medications do is they actually suppress your hunger. They help to delay gastric emptying, which is another way of saying, “Slow down digestion.” So when your digestion is slowed down, guess what? You don’t feel as snacky in between meals and you get full faster, right? That helps to control your portions and eat less.
The other thing that these GLP1 medications do is it actually satisfies that reward center of your brain where usually emotional eating and food cravings stem from. So if we can quiet that food noise, it makes it a whole heck of a lot easier to stick to the nutrition changes. Changes that you’re working so hard on as well. But we have to combine the two together, right? The weight loss medication by itself is not an end all be all. It’s not a magic pill or injection, but we need to complement the two in order to see the best results and to create that lasting habit change so you can actually maintain that weight loss.
Weight loss surgery is the top of the comprehensive weight loss pyramid here in our pound of cure practice. We do gastric sleeve as well as the bypass and for patients who it feels appropriate for and to meet the requirements, this is a really great way to lose weight and get yourself set up for long -term success. And of course, we can dive deeper into the intricacies of each one of those surgeries in our other videos.
Definitely go check those out. Dr. Weiner has a lot of really comprehensive videos talking about those. So catch him over on social media and you also can head to our website to make an appointment if you’re interested in that.
So the reason why weight loss surgery can be so successful for the majority of patients is because not only are we experiencing that volume restriction, it helps to change the hormones in a very similar way that the GLP one medications do. So it helps to reprogram your brain and your taste buds and work towards eating whole, real, unprocessed food. Like I was talking about the importance of at the beginning of the video.
So why do we care? Why is it important to work towards a healthy body weight?
Well, it goes so much deeper than the scale. Let’s forget the number on the scale. It doesn’t really matter, right? But if your health can be improved, maybe your diabetes gets reversed. Your blood pressure, your cardiovascular disease is improved. And you are able to live a comfortable, happy, healthy life. with your loved ones, that’s so powerful. And that’s what we are here to help you accomplish.
Now, just to recap, I really want to emphasize that fast weight loss is not always what it’s all cracked up to be.
We want weight loss that lasts. So if it takes a little bit longer to take it off, but you’ve done it in a very healthy, comprehensive way, with the help of your health care providers, that’s what we’re after.
That is what’s going to set you up for that long -term success of actually maintaining it. Now, of course, make sure you are consulting with your health care professional.
If you are interested in setting up an appointment with us and getting a consultation, head to our website, poundofcureweightloss .com, and we’ll see you soon.
