Achieve Holistic Weight Loss: Key Tips and Tools
Dear Austin Medicine Friend,
I want to share some essential tips on achieving holistic weight loss. The Diet culture is filled with misinformation and misunderstandings, so let’s work together to create a solid foundation with a medically accurate understanding!
Why Body Composition Matters
Body Composition vs. BMI: Body Mass Index (BMI) has limitations as it doesn't account for muscle mass, fat distribution, or individual specifics like age and sex. Instead, focus on body composition, which measures the proportion of fat, muscle, and bone in your body. This provides a more accurate picture of your health.
Next month we are going to start using in office body mass scans to improve our patient monitoring.
Understanding Nutrition Labels
To effectively manage your weight, start by understanding nutrition labels. Pay attention to the serving size and compare it to your portion size. Track calories to manage your weight effectively so that you are focusing on achieving a good balance, not too much under and not too much over. Evaluate your intake of macronutrients (fats, carbohydrates, and proteins) and ensure you get essential micronutrients like vitamins and minerals for overall health and to highlight if you are overeating in one direction. In the United States we are carbohydrate heavy. While carbohydrates are necessary for optimal nutrition, we do not need these in excess.
What Are Macros and Micros
Macronutrients:
Carbohydrates for energy.
Proteins for muscle repair and growth.
Fats for hormone production and nutrient absorption.
Micronutrients:
Vitamins and minerals are crucial for overall health.
Portions:
Portion control is vital for holistic weight loss. Using a food scale helps you measure your food accurately, track your intake using a food diary or app, and compare food weight to serving sizes on labels to understand your consumption better. Our food is the energy source we use to fuel our days so choose wisely.
Exercise:
Exercise is the most important tool for improving the balance of weight and hormonal wellbeing which go hand in hand. It has been proven that exercise decreases mortality by upwards of 20%. This is a no brainer. For the best results the goal is 30 min every day!
Types of Exercise:
Cardio: Cardio exercises like running and cycling improve cardiovascular health.
Strength Training: Strength training, such as weight lifting, helps build muscle.
Flexibility: Yoga for balance and flexibility.
HIIT: High-Intensity Interval Training (HIIT) provides a metabolism boost through short, intense workouts.
GLP-1s: A Helpful Tool
Benefits: Regulate appetite, improve blood sugar control, aid in weight loss, reduction in inflammation, improved hormonal balance.
Usage: Consult with our clinic to see if GLP-1s are right for you. Combine with diet and exercise for best results.
To Sum It All Up
Holistic weight loss is about more than just the number on the scale. It involves balanced nutrition, mindful eating, and regular physical activity.
For personalized guidance, schedule a consultation with us today to discuss how we can help you achieve your health goals.
Here For You,
Dr. Lauren Hutson
Meet the Author
Dr. Lauren Hutson is an experienced Primary Care Provider with degrees in Neuroscience and Biology from University of Texas at Austin. She completed her residency at Baylor Scott and White, Texas A&M, and has a strong focus on preventive care and chronic illness management. During the pandemic, she provided critical care as a Hospitalist in New Mexico, exemplifying her commitment to holistic, patient-centered care.
