How To Start a Weight Loss Journey

According to the Centers for Disease Control and Prevention (CDC), in America, more than one in three adults struggle with obesity.

When wanting to lose weight, it’s common to want to see results quickly and it can be discouraging when that does not happen. However, losing weight is not always easy and requires commitment over a long period of time.

Motivation Is the Key to Success

According to Victor Cherfan, DO, director of ProMedica Physicians Weight Management, being motivated is one of the most important factors when trying to lose weight. If there is no drive to try and achieve your goals, then it is difficult to achieve successful weight loss. Many people will reach a point where their health is suffering, they are tired of feeling bad and would like to take more control of their overall health. Finding what motivates you is important when starting a weight loss journey.

“People that have the drive and stay motivated will have the best success with losing weight,” says Dr. Cherfan.

While taking responsibility for your health is important, it can also be helpful to have support from a close friend or family member. A weight loss physician, provider or registered dietitian can help to keep you on track.

Finding Your Calorie Deficit

Realistic weight loss is slow and steady. Oftentimes, fad diets will promise large amounts of weight loss quickly, but it is difficult for someone to maintain the weight loss once they return to normal eating. That is why calorie awareness and tracking is the best tool for maintaining weight loss.

“Your body is burning calories all of the time,” says Dr. Cherfan. “Calorie deficit is the most important part of weight loss.”

What really is in all of the food we eat? Calories can be broken down to a simple equation. All calories in food are determined by the amount of protein, fat and carbs in a single serving. All diets must have a calorie deficit to be successful, no matter which diet you choose.

The first step to finding your calorie deficit is to calculate your basal energy expenditure (BEE).

Your BEE is the amount of energy (or calories) required to maintain your body’s normal functions, which includes breathing, walking, body temperature and other necessary body functions. There are several online calculators to help you determine this number.

“A typical calorie deficit is about 500 calories below a person’s basal energy expenditure,” says Dr. Cherfan. “Always consult your physician to ensure that any deficit number is safe for you.”

Food Tracking

The best way to ensure you are eating inside your set calorie deficit is to track what you eat. The great thing about calorie tracking is that you are still able to eat some of your favorite foods in moderation. Anything can be eaten while in a calorie deficit, it just needs to fall within your allowance for the day.

“It is easy to make subtle changes to your diet to help you stick with your calorie restriction,” says Dr. Cherfan. “Speaking with a registered dietitian can help teach patients how to track food and keep up with good nutrition. Most people will lose around one-to-two pounds a week when maintaining a calorie deficit.”

Nikki Flynn, a registered dietitian at ProMedica Physicians Weight Management, helps patients find ways to make changes in their diet to keep them in their calorie deficit.

“Food tracking teaches where calories come from to start the process of making healthier food decisions,” Flynn shares.

Learning portion sizes is beneficial when beginning to track food. While everything does not need to be perfect starting out, having an idea of how much chicken you are eating or how many tablespoons of peanut butter will help to make long-term changes to your diet sustainable.

Remember, weight loss and healthy eating are a lifestyle change. Starting slow is essential to make changes that will be sustainable and help keep the weight off in the long term.

Additional Tools

Some patients may qualify for additional tools such as medication or bariatric surgery to aid in their weight loss. However, these options are not for everyone. Sitting down with a doctor can help to determine if medication or surgery, along with a lifestyle change, is an appropriate course of action.

“Weight loss surgery is not a quick fix and isn’t right for everyone,” says Dr. Cherfan. “It is a lifelong journey of embracing a healthier lifestyle to have long-term success.”

Weight loss medication is often believed to make weight disappear with minimal effort. This is untrue.

“There is no medication that will force patients to lose weight,” says Dr. Cherfan. “Medication helps control appetite to help patients maintain a calorie deficit and lifestyle changes.”

Medication is sometimes prescribed for patients with high body mass index, high blood pressure, type 2 diabetes or high cholesterol. Weight loss surgery also has specific requirements. Please consult a physician for more information and eligibility requirements.

Victor Cherfan, DO
Dr. Cherfan is a provider at ProMedica Physicians Obstetrics | Gynecology - Tecumseh and the director of ProMedica Physicians Weight Management. View his profile.