In today’s fast-paced world, many people are reconsidering their health goals. One phrase that regularly comes up in conversations about fitness and healthy living is “Weight Loss First” – but what does it mean and why could it matter?

What does weight loss first mean?
Weight loss first means that one places weight loss as the first and foremost target or objective in a full health or lifestyle change. For some, weight loss may be a necessary step before going on to other wellness goals – adding muscle, building endurance, or managing chronic conditions such as diabetes or high blood pressure.

Focusing on weight loss first can be a great distinction – especially if excess weight is influencing (directly or indirectly) someone’s daily life, energy level, or health.

Why put weight loss first?
There are plenty of good reasons why someone may want to focus on weight loss first:

Health Improvements: Even a modest weight loss of 5-10% of total body weight can meaningfully decrease a person’s risk of heart disease, type 2 diabetes, and joint problems.

Improved Mobility: It is easier to move your body with less weight and this can mean more energy to expend for everyday life.

Mental Health: Many people find improvements in their mood and confidence as they can begin to see results in their weight loss efforts.

Foundation for Future Goals: Weight loss could serve as a very effective foundation for building more ambitious fitness goals such as strength training or endurance sports.

If you are focusing on weight loss, please think about weight loss in a balanced and sustainable way. Here are some strategies to weight loss that are scientifically backed.

Strategies for Recommended Weight Loss
1. Create a Caloric Deficit — Intelligently
Most people achieve weight loss by burning more calories than you consume. This doesn’t mean starvation. Ideally aim for a moderate calorie deficit (300-500 calorie deficit each day) that you can sustain over time, in order to avoid muscle loss and fatigue.

2. Eat Whole Foods
When planning meals, focus on including:
• Lean Protein Sources (chicken, fish, legumes)
• All Vegetables/ Fruits
• Whole Grains
• All healthy fats (avocados, nuts, olive oil)
These will help with hunger and your metabolic rate.

3. Stay Active
Staying active does not mean you immediately start training hard. Just introducing walking for 30 minutes on most days provides real benefits to your health. Include strength training & cardiovascular exercise gradually to promote fat loss while preserving muscle.

4. Stay Hydrated, and get Sleep
Drink enough water, and try to get 7 – 9 hours of sleep each night. When you do not sleep well and maintain a state of hydration, your body can have cravings, and your metabolism can be slowed down making weight loss harder.

5. Monitor Metrics Other Than Weight
Use other levels of success that focus on:

How your clothes fit

How your energy has improved

How many inches have disappeared from your waist or hips

Your mood and mental clarity

Your weight is only one metric, and it is normal for it to change.

What to be aware of:
Fad diets that promise dramatic weight loss, but can’t be maintained

Over-restricting which may cause binge eating or nutrient deficiencies

Leave a Reply

Your email address will not be published. Required fields are marked *