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Sustainable Weight Loss: A Comprehensive Approach to Maintaining Health, Bone Density, and Metabolism

March 20, 2021

Losing weight is a common goal for many individuals walking through our door.  It’s our mission to approach weight loss in a way that doesn’t compromise overall health, mental well-being, bone density, or metabolism. Crash diets and extreme workout regimens may yield temporary results, but they often come at the expense of long-term well-being. In this blog post, we will delve into the keys to sustainable weight loss, focusing on strategies that promote a healthy body composition while safeguarding vital aspects of your health. 

Balanced and Nourishing Diet

The foundation of any successful weight loss journey is a balanced and nourishing diet. Rather than resorting to restrictive fad diets, focus on consuming a variety of whole foods that provide essential nutrients.  I always encourage my clients to shift their mindset when preparing meals and snacks from restrictive thoughts like “how can I cut calories in this”, “I shouldn’t be having this”, “how can I lower carbs” to a mindset of “what is this meal going to do for me”, “is there enough nutrition in here to sustain me”, “is this meal going to leave me feeling satisfied?”  The best part of my job is often telling folks they need to eat more.  More lean proteins, beans, fruits, vegetables, whole grains, nuts and seeds.  And of course include your favorite foods!  The truth is that caloric deficit is crucial for fat loss, but it should be achieved through portion control and mindful eating rather than extreme deprivation.  You can achieve your goals and eat the pizza too, I promise! 

Prioritize Nutrient Density:

When aiming for sustainable weight loss, it’s crucial to prioritize nutrient-dense foods. Opt for nutrient-rich options that provide essential vitamins, minerals, and antioxidants. These include leafy greens, colorful vegetables and fruits, lean proteins, legumes, nuts, seeds, and whole grains. Filing your plates with these foods will ensure you are left feeling full in between meals and not hungry.  Nutrient-dense foods also enhance overall health, increase your energy, maintain bone density and muscle mass, and support a healthy metabolism.  Are you feeling sluggish and fatigued?  Then read this paragraph again.   

Regular Movement and Physical Activity:

Engaging in regular exercise is important for overall health. Most importantly, finding an exercise routine that brings you joy and a sense of fulfillment is crucial for staying consistent and long-term adherence.  Doing movement you enjoy or makes you feel good can uplift your spirits, reduce stress, and contribute to an overall sense of well-being.  When it comes to weight loss, many people focus solely on cardio exercises.  However, incorporating strength training into your fitness routine is equally vital for achieving successful and sustainable weight loss. Maintaining and building muscle plays a significant role in boosting your metabolism.  Lean body mass is the biggest determinant of your basal metabolic rate.  Muscle tissue requires more energy to maintain compared to fat tissue, meaning the more muscle you have, the more calories your body burns at rest. This increase in metabolic rate can facilitate weight loss by creating a calorie deficit even when you’re not actively exercising. As you build and tone your muscles, your body becomes more efficient at utilizing calories.  Resistance training is not only important to increase muscle mass and strength, but is also very effective for increasing bone density (discussed below), improving joint health, improving cognitive function, mood, and depression. 

Strength Training for Bone Health:

Preserving bone density is important for overall well-being, but especially crucial during weight loss to maintain overall health and prevent osteoporosis. Resistance training, also known as strength training or weightlifting, offers numerous benefits for bone health. By subjecting bones to mechanical stress, it stimulates bone remodeling, leading to increased bone density and strength. Weight-bearing exercises like lifting weights, resistance bands, or bodyweight exercises can help prevent or slow down bone loss associated with aging and conditions like osteoporosis. Engaging in resistance exercises with proper form and progressive overload can contribute to improved bone health, reducing the risk of fractures and promoting overall skeletal integrity.  Always consult with a professional to develop a safe and effective strength training program.

Adequate Protein Intake:

Protein plays a vital role in weight loss, muscle maintenance, and supporting a healthy metabolism. Ensure your diet includes adequate protein from sources like lean meats, fish, poultry, eggs, legumes, seeds, and dairy or plant-based alternatives. Protein helps preserve muscle mass, which is crucial for maintaining a healthy metabolism during weight loss. Aim for a balanced distribution of protein throughout the day to maximize its benefits.

Mindful Eating and Portion Control:

Practicing mindful eating and portion control is essential for sustainable weight loss. Pay attention to your body’s hunger and fullness cues, eat slowly, and savor each bite. Avoid distractions while eating, such as screens or work, to fully enjoy and appreciate your meals. This means taking the lunch break!  Yes, I’m talking to you, stop working through lunch!  Practice portion control and listen to your body’s signals to avoid overeating.

Losing weight should never come at the expense of your overall health, bone density, or metabolism. By adopting a comprehensive approach that combines a balanced and nourishing diet, regular exercise, strength training, adequate protein intake, and mindful eating practices, you can achieve sustainable weight loss without compromising your well-being. Remember that lasting results take time and require a commitment to a healthy lifestyle rather than quick fixes.  This is a marathon, not a sprint.  Focus on nourishing your body, respecting its signals, and embracing a well-rounded approach to achieve your weight loss goals while maintaining optimal health for the long ru

Julie Sokalski
Julie Sokalski

Compleat Wellness Center was founded by Registered Dietitian Nutritionist and Certified Personal Trainer Julie Sokalski to harness the profound power of nutrition + fitness to transform lives. She and her highly-qualified team offer a next-generation wellness experience that gets results. Whether you’re looking to lose weight, build strength, recover from medical procedures, or optimize how you look and feel, Compleat Wellness Center has the coaches, facilities, tools and tech to set you on the path to success.

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