weight loss plan for everyone

A Weight Loss Plan That Works for Everyone

Is it possible to create a weight loss plan that works for everyone? Find out.

Ask ten different experts the best way to lose weight and odds are you’ll get ten different answers. Turn to the internet, and you’ll get thousands. With so many people spending so much time studying and talking about weight loss, you’d think there would be greater consensus on the subject.

The disagreements exist partially because people who are successful at losing weight know what they did to lose weight, but they usually have no idea why they lost weight.

Below is a list of eating strategies commonly used to lose weight (sometimes even successfully), each of which completely fails to directly address the root cause of weight gain:

  • Gluten free diets
  • Low carb diets
  • Paleo diets
  • Avoiding added sugar
  • Avoiding processed foods
  • Eating organic foods
  • Avoiding artificial sweeteners
  • Eating heart healthy fats
  • Eating whole grains
  • Vegetarian diets

Many of you might be thinking something like, “Hold on. My brother-in-law did a low carb diet and lost 20 pounds, how can that have nothing to do with weight loss?” The answer is that someone else’s brother-in-law did the same low carb diet and didn’t lose an ounce.

If the eating strategies listed above addressed the true cause of weight gain, then those strategies would work in everyone, and it is very clear that they don’t.

For every person who lost weight using one of the eating plans above, there is someone else who failed to lose, or even gained weight using the exact same strategy.

In order for a diet to result in weight loss, it must address the root cause of weight gain, which is eating more calories than you burn on a consistent, daily basis. While the strategies above might put you in a caloric deficit, there is no guarantee that they will.

The Three Steps

While we know better than to make promises regarding weight loss, we do believe that the soundest approach is one that follows the steps below, listed in order of importance:

  • Determine your resting metabolic rate and use that as a starting point for calculating your calorie intake.
  • Craft an individualized nutrition plan with an optimal macronutrient balance within your calorie cap.
  • Measure progress with regular body composition tests.  Do not use a scale.

If you don’t know how to get started with calorie and macronutrient goals, we offer a calculator in the basic membership section of our website.

Long term weight management is a struggle for most people, and having a sound, sustainable approach to eating is the critical first goal. Unfortunately, it’s a goal that most people will never achieve. The three steps listed above may not be sexy, but they’ve worked in 100% of the clients we’ve worked with, and will work for you too.

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Todd Miller

Dr. Todd Miller is an Associate Professor of Exercise & Nutrition Sciences at the George Washington University Milken Institute School of Public Health. He is an expert at designing eating strategies and training programs that are specifically tailored to a person’s metabolism, and is currently studying the role that strength training plays in weight management. He is a Certified Strength and Conditioning Specialist, a Tactical Strength and Conditioning Facilitator, and Fellow of the National Strength & Conditioning Association. Learn More

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