Losing fat in a healthy and sustainable way is a common goal for many, but navigating the complexities of diet and exercise can be challenging. At Food for Fitness, we believe in a balanced approach that promotes gradual, consistent weight loss while preserving lean muscle mass. By combining a customized meal plan with regular physical activity, we help our clients achieve their goals without feeling deprived. Let’s explore the science and strategy behind losing 1 to 2 pounds per week!

• 1 to 2lbs is a Healthy Weight Loss Goal – Mayo Clinic
• Lose Fat & Gain Muscle at the Same Time – Dr Mike Israetel

To lose fat, your body needs to burn more calories than it consumes. A pound of fat is approximately equivalent to 3,500 calories, so to lose 1 to 2 pounds per week, you need to create a caloric deficit of 3,500 to 7,000 calories. This might sound daunting, but it can be achieved through a combination of dietary adjustments and increased physical activity. 

• 500 to 1000 Calorie Deficit Daily – Mayo Clinic

Weight loss is a combination of water weight, fat, and lean mass. Initially, you may notice a significant drop on the scale due to water weight loss, especially if you are consuming less sodium. Lower sodium intake reduces water retention, contributing to the early weight loss observed. You also tend to burn up your glycogen stores which also retain water.

• Glycogen Store Depletion & Water Weight Loss – Scientific American
• Low Sodium Leads to Water Weight Loss – National Library of Medicine

The more fat you have to lose, the more your body will selectively target fat stores while sparing lean mass.

• Sparing Muscle During Fat Loss – Journal of the American College of Nutrition. 

One size does not fit all when it comes to dieting. Factors such as your current height, weight, gender, age, and weight loss goals significantly influence your dietary needs. At Food for Fitness, we customize your meal plan to ensure it fits your unique requirements. Our Manage My Macros Meal Plan is designed to provide you meals and snacks and help you track macros and calories effectively, making it easier to achieve the necessary caloric deficit.

Each week, our team at Food for Fitness will work with you to plan a full menu of meals and snacks. This ensures that you are not only meeting your caloric and macronutrient targets but also enjoying a variety of delicious and satisfying foods. Our meal plans include nutrient-dense options that support your weight loss goals without sacrificing taste or enjoyment.

A key component of our meal plans is a high protein intake, tailored to provide approximately 1 gram of protein per pound of your goal body weight. Protein is crucial for several reasons:

• Thermic Effect of Protein: Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing protein. This helps create a caloric deficit more efficiently.

• Satiety: Protein increases feelings of fullness, reducing the likelihood of overeating and helping you stick to your caloric goals. This can be particularly beneficial when trying to manage hunger between meals.

  • How Protein Can Help You Lose Weight – Healthline
  • Mechanisms of High-Protein Diet-Induced Weight Loss – NLM

Even with the best meal plan, there will be times when you feel hungry between meals. To help manage these moments, we recommend a few simple strategies:

• Coffee: Drinking coffee can help suppress appetite and boost metabolism due to its caffeine content. Coffee can also enhance physical performance during workouts, providing an additional benefit.

• Fiber Supplements: Adding fiber supplements can increase feelings of fullness and support digestive health. Different types of fiber, such as soluble and insoluble, offer specific benefits for weight loss and satiety.

• Snacks at the Ready: Having some snacks available that are outside the scope of the diet may be helpful. Apples, oranges, grapes or just about any other fruits are great, especially if they are frozen. They are only about 100 calories per cup and take a while to eat when frozen

• Meals for Other Days: Eating a portion of a meal for the following day may tide you over. It’s not necessary to stress too much over your daily deficit. It’s a long game and you are shooting for a weekly deficit. Some days your body may want more calories, especially if you had a hard workout.

  • 10 Natural Appetite Suppressants – Healthline
  • Unraveling the Effects of Soluble Fiber – NLM

Weight loss is a journey, and having support can make all the difference. At Food for Fitness, we provide ongoing tips, feedback, and support to help you stay on track. Each week, we chat with you to review your progress and update your plan for the following week. This ensures that your plan evolves with your changing needs and goals, keeping you motivated and focused.

Diet alone is not enough for optimal weight loss. Regular physical activity is crucial for burning calories and maintaining muscle mass. We recommend the following exercise regimen:

• Cardio: Engage in some form of cardio 3 to 5 times per week. This could include activities like jogging, cycling, or swimming. Studies show that HIIT (high intensity interval training) and MICT (moderate intensity interval training) both elicit similar reduction in fat loss, so choose whichever form works best for your lifestyle – Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training
• Walking: Aim to walk 2 to 3 miles, 3 to 4 times per week. Walking is an excellent low-impact exercise that complements your overall fitness routine – Walking for Fitness – PubMed
• Resistance Training: Incorporate resistance training 2 to 3 times per week to build and preserve lean muscle mass – Resistance training is medicine: effects of strength training on health – PubMed

This combination of cardio and resistance training optimizes fat loss and muscle preservation.

Structured meal plans offer mental benefits such as reducing decision fatigue and improving adherence. By having a clear and organized eating plan, you can focus more on other aspects of your life without constantly worrying about what to eat next.

Having a Plan Works! – International Journal of Behavioral Nutrition and Physical Activity