In this episode, Dr. Jill Trinacty explains the science of weight loss and discusses what we can all do to make meaningful lifestyle changes. Watch here:
Read the five main takeaways from the interview below…
- It is important to focus on qualitative goals for weight loss compared to quantitative goals. What is your “why” for reaching a healthier weight? For real progress, it is crucial to shift away from numbers on the scale and focus on changing your habits.
- Dr. Trinacty encourages the patients she works with to focus on the following behaviors on a daily basis…
- Ensure that 80% of your diet is from whole foods.
- Consume protein with every meal.
- Try to get seven thousand steps per day.
- Have an exercise regimen that allows for resistance training three times a week, and cardiovascular training two times a week.
- There are many treatments available for those who struggle with weight loss and weight management. For example, people with obesity, coronary heart disease, hypertension, etc. may be good candidates for bariatric surgery while others are better suited for medication. Talk to your doctor about what option is right for you.
- People often find it difficult to lose weight without also losing muscle mass. The key way to avoid muscle loss is through weight training. By adding resistance training to your exercise regimen, you are able to lose weight without losing that all-important lean muscle mass.
- Although the Body Mass Index (BMI) measure has been widely used, Dr. Trinacty does not recommend it at the individual level for tracking health. BMI is more helpful for categorizations of health and weight-height ratios.
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