Updated: Jun 11
Most of my personal training clients come to me for help with losing weight. This is a typical request, but for many it feels elusive and frustrating. There are many reasons for this and one of the main factors is because of diet. As a personal trainer, my expertise is in building people workout programs that will make them strong and healthy. I cannot provide exact meal plans or make a nutritional assessment. I can provide general recommendations and share resources.
With that being said, my general recommendation is that the best diet for weight loss is the one that works for you. As cheesy as it sounds, it is about figuring out how to eat enough food to be nourished and feel good while reaching your goals in a sustainable way. Finding
o figure this out, you will first need to know some basics of nutrition.
To Lose Weight You Need to be in Calorie Deficit
To lose weight, you need to expend more calories in a day than you take in. A good method for this is to find how many calories you need in a day and then cut 500 calories a day for sustainable weight loss while remaining satisfied. This is the recommended way for sustainable weight loss. If this feels like too much, you can start with just reducing by 200-300. If you don’t want to count calories, you can focus on following My Plate for meals and having snacks that are nutrient dense. You want to focus on eating protein, as it will help keep you full and satisfied.
Balanced Macronutrients: Fueling Your Body
As you will see with My Plate, a well-rounded diet includes a balance of macronutrients, namely carbohydrates, proteins, and fats. Each macronutrient plays a vital role in your body's functioning, so it's important not to eliminate any entirely. Carbohydrates provide energy, proteins support muscle repair and growth, and healthy fats contribute to hormone production and overall well-being. Prioritize whole, unprocessed foods and aim for a balance that suits your body's needs and preferences.
Mindful Eating: Cultivating Awareness
Practicing mindful eating can significantly impact your weight loss journey. By slowing down, savoring each bite, and paying attention to hunger and fullness cues, you can better regulate your food intake. Eating mindfully helps prevent overeating, promotes a better understanding of your body's needs, and encourages a healthy relationship with food. Avoid distractions while eating, such as screens or multitasking, to fully engage in the experience and make conscious choices.
Personalization: Tailoring Your Approach
Recognize that everyone's body is unique, and what works for one person may not work for another. Factors such as age, metabolism, activity level, access and affordability, and personal preferences will guide your dietary choices. Experiment with different approaches, such as Mediterranean, or plant-based diets, and determine what aligns best with your lifestyle. Seek professional guidance if needed, as a registered dietitian or nutritionist can provide personalized recommendations based on your specific needs.
Sustainability: The Key to Long-term Success
Sustainability is crucial when choosing a weight loss diet. While some plans promise rapid results, they may not be feasible or healthy in the long run. Aim for a dietary approach that you can comfortably maintain over time. Gradual and consistent progress is more sustainable than drastic changes. Look for a diet that allows flexibility, fits into your daily routine, and can be enjoyed in social settings without causing excessive restriction or deprivation.
Determining the best diet for weight loss requires an understanding of key principles and a personalized approach. Emphasize a caloric deficit, balanced macronutrients, mindful eating, and individualization. Remember that long-term success is achieved through sustainability and finding a diet that aligns with your preferences and lifestyle. You also do not need to exercise and eat a balanced diet just for the hopes of losing weight, focusing on just improving overall health and well-being is the most important thing.