Kick Start Your Weight Loss Journey: A Science-Backed Guide for Real Change

Beginning a weight loss journey can feel challenging, but by grounding your approach in a few key principles, you can build a sustainable path forward.  I wanted to give a breakdown of essential steps that can help you set the foundation for lasting change.

1. Identify Your “Why”

• Purpose fuels progress: Studies show that setting a strong, personal intention is crucial for motivation and long-term success in weight loss and health behaviors. One study in Health Psychology demonstrated that people with clearly defined, intrinsic motivations had better adherence to health behaviors over time.
• Think beyond the scale: What impact would losing weight have on your life? It could mean increased energy to play with your kids, improved health to avoid chronic disease, or confidence in everyday life. Revisiting this “why” regularly keeps you committed even when challenges arise.

2. Try Fasting

• Intermittent fasting can improve metabolism and support weight loss by helping the body burn fat more effectively. The New England Journal of Medicine published a review showing that intermittent fasting benefits metabolic health, aids fat loss, and reduces inflammation.
• Choose a fasting schedule that works for you, such as the 16:8 approach, where you fast for 16 hours and eat within an 8-hour window. Research in Obesity Reviews has shown that intermittent fasting can lead to weight loss comparable to calorie restriction, while also potentially offering other benefits, like improved blood sugar control.

3. Incorporate Resistance Training

• Resistance training builds muscle, which increases your resting metabolic rate and helps you burn more calories, even at rest. A study in the Journal of Applied Physiology found that participants who did resistance training had an increase in resting energy expenditure compared to those who only did cardio or no exercise at all.
• Start with basic movements like squats, lunges, and push-ups, or use light weights. Over time, this approach helps with muscle preservation and body recomposition (loss of fat and gain of lean muscle), supporting overall weight loss goals.

4. Eat Well-Balanced, Protein-Rich Foods

• Balanced, nutrient-dense meals support your body and curb hunger. Protein is particularly essential as it promotes satiety, supports muscle maintenance, and increases thermogenesis (the calories burned during digestion). Research from The American Journal of Clinical Nutrition highlights that higher-protein diets are effective for reducing body weight and fat while maintaining muscle.
• Aim for a balanced plate with protein (chicken, eggs, legumes), complex carbs (whole grains), healthy fats (avocado, nuts), and plenty of vegetables to provide essential nutrients for energy and recovery.

5. Find Accountability

• Accountability supports consistency: Being part of a community or having a support system improves adherence to fitness and weight loss goals. A Journal of Behavioral Medicine study found that social support was significantly associated with successful weight loss and maintenance.
• This could be through a friend, a coach, or a fitness group. Engaging in challenges or finding a coach can provide the motivation and feedback needed to stay on track. Many fitness platforms now offer virtual accountability groups for support, which can be a valuable tool in your journey. Get You In Shape is one of them

Each of these steps is supported by research and proven to enhance the likelihood of successful weight loss.

They also will be included in our FREE 5 Day Weight Loss Challenge starting next Monday (link below to join for free)

Remember, lasting change begins with a single step. By grounding your journey in purpose, nutritious choices, and supportive practices, you can achieve and sustain your goals.

Start today and celebrate every small victory along the way!

Make it easier on yourself with our Transformed Temple Coaching Program  where you will get a plan to follow and a coach to help hold you accountable as well has give you support.

Make Today Count

Coach Brad