​

Wholistic Weight Loss Program

​In essence, weight loss is a very simple matter. From the point of view of physiology, in order to lose weight, we need to spend more energy (calories) than we consume. In other words, to lose weight it is necessary to create a caloric deficit and to be able to maintain it. As simple as that! 

 

However, in real life things are much more complicated to manage. The pressure of balancing work and life obligations, old habits, stress, health conditions, as well as higher appetite in response to weight loss - all these factors create a loop that is hard to break.

 

By creating a tri-perspective approach to weight loss, the big and complex weight loss challenge becomes divided into three different areas which makes it clear, manageable, and even inspiring for some. This approach, based on the National Academy of Sports Medicine's (NASM) Weight Loss Program, comprises the following aspects:

​

1. Nutrition coaching focuses on food intake analysis and adjustments.*

2. Exercise coaching focuses on designing a specific exercise program, both structured (workouts) and unstructured (i.e. daily living actions.)

3. Behavior coaching focuses on finetuning the first two components to ensure that a safe caloric deficit is created and maintained over a certain period to achieve results. Behavior coaching is also critical to mitigate the pitfalls and challenges to sustain the efforts, as well as to maintain the achieved weight in consecutive years. 

​​

Fitness Training for Weight Loss

Research shows that cardiorespiratory and resistance training are the most effective ways to exercise for the weight loss. Resistance training not only burns high amount of calories but also helps protect and, ideally, grow muscle mass, which is critical as muscle mass is lost equally along with the body fat during the weight loss process. Core, balance, as well as flexibility training, are also included for a well-rounded exercising routine, depending on client's fitness level and preferences.   

 

The Weight Loss Exercise Program highly depends on the fitness level of a client and accounts for potential movement and/ or health limitations. For those with sedentary lifestyle, starting exercising may be challenging but with patience and attention to one's body needs, we progress to effective workouts combining weight loss and health benefits.​​​​

*As a Weight Loss Specialist, I provide general coaching and education in the field of nutrition. Proscribing diets/ meal plans, medical nutrition, and supplements recommendations are beyond my scope of practice. 

​