Weight Loss Strategies

1. Personalize your Nutrition 
   • During your stay: we work with you to ensure we are meeting your individual nutritional needs by taking into account your most basic needs (BMR = basal metabolic rate). Our Registered Dietitian and Culinary Team work collaboratively to provide you with a desirable amount of energy that supports muscle maintenance or gain, and fat loss. To maximize weight loss, share your breakfast and snack choices with our dietitian as we may suggest adjustments week to week. 
   • Back home: Aim for 18 out of your 21 meals being “on plan” and don’t be afraid to use a meal delivery service. Nutrition does not have to be perfect.  

2. Reduce Processed Carbohydrates 
   • During your stay: our meals are designed to keep participants within 75 to 150 grams of carbohydrates per day. Keep in mind that carbohydrates are our body’s most preferred fuel source, especially for our muscles. Carbohydrates should not be eliminated, but rather, choices within this food group should be explored and whole sources should be prioritized. Traditional American diets are well over 300 grams of carbohydrates per day. Initially, less carbohydrates allow the body to heal and reset your insulin hormone. 
   • Back home: include the appropriate portions of starches at your meals. If this is a struggle for you, focus on this section of the Skyterra Plate. 

3. Prioritize Healthy Fats 
   • During your stay: try to choose healthy fats as part of your breakfast (e.g., avocado). Healthy fats are worked into the meal rotation of your lunches and dinners while on campus. 
   • Back home: aim for healthy fat to be included within each meal selection or preparation. Include the use of avocado oil or coconut oil whenever cooking, and olive oil, nuts and seeds for garnish to dishes. Include avocado and omega-3 rich fish into your nutrition plan. Fat adds flavor and supports heart health.

4. Maintain Consistent Meal Times 
   • During your stay: our meals are consumed at consistent times and within a 12-hour window with a resulting 12-hour fast during sleep. When eating times are specific and eating is compressed it aids in the efficiency of your metabolism and creates a natural fasting period. We still encourage the consumption of snacks when you are physically hungry and need to fuel your body. 
   • Back home: make sure to be specific with your meal times. Everyone is different and you will want to focus on how best to integrate three meals within your schedule. 

5. Get Your Sleep 
   • During your stay: try to stick to a one-hour range for your bedtime and an exact wake-up time five days a week. It’s OK to skip evening activities as needed and to take rest from the group. 
   • Back home: create and maintain an evening routine with strategies that allow your brain to turn off and unplug from the day. When you do not sleep, this will impact increases in hunger, decreases in satiety, and increases in visceral fat. 

6. Consistent Movement 
   • During your stay: have a movement goal outside of your LoseSmart classes. This could be a certain number of steps per day, number of walks, or attending two hikes per week. Low-intensity movement throughout the day is an important driver of weight loss and will not impact muscle loss. 
   • Back home: incorporate non-exercise activity into your day. A movement goal is the foundation of your fitness plan and will not only aid in your continued weight loss, but is very important for weight maintenance. 

7. Strategic Strength Training 
   • During your stay: your program offers three LoseSmart strength training classes that are strategically designed to build strength and increase fat loss. It is OK to participate in strength training on other days however not mandatory. Instead of additional strength training, it may be more beneficial to gradually increase your movement goal each week.  
   • Back home: it will be more difficult to get your strength training into your weekly schedule however there is strong evidence that programs that include both cardio and strength training lead to greater fat loss. One best practice is to find a strength-based class or work with a personal trainer. 

Remember: healthy and normal percentage of body fat (PBF) loss in a week is 0.5 to 1%. Big weight loss numbers are typically a combination of water and muscle weight loss. Think about it like this: losing water weight is like getting a car wash, the exterior looks sleeker, but the changes are short lived. We not only want you to lose weight, we want to be able to keep it off by developing the skills and mindset to live a healthy life. 

Recommended Reading:

• Obesity Code by Dr. Jason Fung 
• The Secret Life of Fat by Sylvia Tara, Ph.D. 
• Wired to Eat by Robb Wolf
• Metabolism Makeover Megan Hansen, RDN