Weight Loss That Works: Beyond Just Calories
“Weight loss isn’t about punishment. It’s about partnership between your biology, your behaviors, and your habits.”
Metabolism 101: Your Baseline Engine
Your basal metabolic rate (BMR) is the number of calories your body burns at rest just to stay alive. Think of it as the engine that runs your body.
Calories in versus calories out still matter, but your BMR is influenced by muscle mass, hormones, sleep, and stress. That’s why two people can eat the same amount of food and get very different results.
Want to estimate your BMR?
A quick formula is the Mifflin-St Jeor Equation:
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
Don’t feel like doing the math? You can use free calculators at sites like calculator.net.
Protein: The Foundation of Fat Loss
Protein preserves lean muscle while you’re losing weight, and muscle is what keeps your metabolism strong.
How much protein do you need?
A good starting guideline is 0.8 to 1.0 grams of protein per pound of ideal body weight.
Example: If your healthy weight is around 150 lbs, aim for 120 to 150 grams daily.
Start low and work your way up. If you’re currently eating far less protein, don’t jump straight to your target overnight. Increase gradually over several weeks so your body (and digestion) can adjust.
Spread your protein across meals and snacks to keep muscles fueled and hunger steady. This also helps your body absorb it more efficiently.
⚠️ Important disclaimer: While higher protein is safe for most healthy adults, people with certain medical conditions (such as chronic kidney disease, advanced liver disease, or metabolic disorders) need to be cautious. Always check with your healthcare provider before making major changes to your protein intake.
Strength Training: Your Metabolism’s Secret Weapon
Cardio burns calories while you’re doing it. Strength training builds muscle that burns calories all day long.
Benefits of resistance training:
Preserves and grows lean muscle
Improves bone density
Increases insulin sensitivity
Boosts long-term metabolism
Aim for 2 to 3 sessions per week. Focus on big movement patterns: squats, lunges, push-ups, rows, planks. You don’t need a fancy gym — resistance bands, dumbbells, or body weight are enough to start.
Cardio: Still Part of the Equation
Cardio isn’t the enemy. In fact, it plays an important role when balanced with strength training.
Steady-state cardio (like walking, cycling, swimming) improves heart health and helps with fat loss.
High-intensity intervals (HIIT) improve endurance and burn calories efficiently in less time.
Target: At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio each week, spread out across days.
Think of cardio as a partner to strength training, not a replacement.
Alcohol: The Silent Saboteur
Alcohol is not just empty calories. It is toxic to your metabolism.
Your body prioritizes breaking down alcohol instead of burning fat.
It disrupts sleep, which increases hunger hormones.
It lowers inhibitions, leading to overeating.
It adds inflammation, which slows recovery and fat loss.
If you are serious about results, limit alcohol to special occasions or eliminate it altogether for a season.
Behaviors That Hold Us Back
Weight loss is not just what we eat. It is how we live. Some common behaviors to watch for:
Mindless snacking while watching TV, scrolling, or driving
Late-night eating tied to stress or fatigue
Hidden calories in drinks like coffee beverages, juice, or soda
Using food as a reward or emotional coping tool
The “all or nothing” mindset: one slip = the whole day is ruined
Strategy:
Keep a food and mood journal
Identify when and why cravings hit
Practice mindful eating by pausing and asking “Am I hungry or just triggered?”
Stay Tuned: The Role of Medications
While lifestyle changes are the foundation of lasting results, it is important to know that the FDA has approved several medications for weight loss. These include:
GLP-1 receptor agonists (like semaglutide and tirzepatide)
Appetite suppressants (like phentermine)
Combination medications (like bupropion/naltrexone or phentermine/topiramate)
Fat absorption blockers (like orlistat)
I will be breaking these down in another post so you understand how they work, who they are for, and what to consider before using them.
The Takeaway
Protect your metabolism with protein and strength training
Use cardio as a supportive tool
Eliminate or minimize alcohol
Become aware of behaviors that sabotage progress
Remember: weight loss is complex, but you are not powerless
Queen, you are not stuck. Your body is listening. When you fuel it with the right foods, move it with strength and purpose, and get honest about your habits, you will see change that lasts.
👉 Ready to start your own reset? Download my free guide here or book a telehealth consult today.
