Hi . So this is a demerit , as Maria Grossman and we're talking about weight loss and the weight loss plan when you are working on your weight management and may also be on a GLP-1 medication . So how does that look ? So , just because you're on weight loss medications does not mean that is the whole story .
So when you come to my clinic or if I meet you online and we're discussing your weight loss journeys , what does that kind of look like and what is that for you ? So initially , as I tell individuals , weight loss is a process , so it's not something that's just overnight . It's actually a long-term obesity medicine .
It's actually chronic due to inflammation within the body and the way your genetics are and I even have a whole course on this talking about it . But the main criteria really comes down to understanding that you have to learn how to manage this for yourself and also how your hormones change , how trauma and inflammatory and infections can be part of the equation .
So let's just talk about what would be my initial key things to weight loss . So when you eat less , you move more , you'll lose a little bit of weight . Okay , just a little bit . If you take medication , you move more , you'll lose a little bit of weight . Okay , just a little bit . If you take medication , it will suppress your appetite .
If you take some supplements , they'll suppress your appetite . So in one part . But to gain and lose fat , I say that you need to have more protein in your diet . So each client and individual , I recommend between 15 to 20 grams of protein per meal . So that's give or take at least 60 grams a day . I mean I'd love it to be about a hundred .
So say you're about , um , your weight is 200 . If you can get to at least half of that , that would be great . But you know , anywhere between 60 grams to 90 grams a day , that would be so paramount .
Now , if you're trying to be on these medications and concerned about losing muscle , I'd say you eat , you move , you know you eat less , you move a little bit more , you eat more protein and you do some strength training to gain some muscle . It doesn't have to be excess , but that'll help regain your skeletal muscle .
Key to all of this is electrolyte based water or drinks . You know about six glasses a day and that could also be foods that you get your water from , like watermelon , kiwis . Quality hydration , not just water . You put a little electrolytes or a pinch of salt in there , and that gives you some quality electrolytes Additionally .
I highly recommend at least seven to nine hours of sleep , but I want it to be quality . What is that for you ? Making sure what your sleep hygiene is is going to be the best environment for you . How do you do that ? Go back to look at some of my previous podcasts . Your sleep hygiene is is going to be the best environment for you . How do you do that ?
You know , go back to look at some of my previous podcasts on sleep hygiene and how to make sleep part of your weight loss journey .
And you're just feeling good about yourself , where you're at at this moment and making some quality connections and relationships , whether that's with your spouse , whether that's your friends , family , even just colleagues and other people that you meet . How can you meet individuals to help connect with so that you can be on this health journey together ?
You know , birds of a feather flock together , so when you find yourself around individuals that have the same goals , you'll find yourself to maintain and manage this . So for me , this is lifestyle , because this is the way I believe my life to be . I want to have my fuel and my food as medicine .
I want to eat so that my body is at its high balance self , and that varies for everyone . But when you go down to some key principles you can do so much for yourself . So that , and right there it's big , yes , and it's an individual approach . So someone's diet and culture is going to be a factor .
But you know , really , when you go down to more whole foods , you know you don't get anything too boxed . More lean proteins or lean protein options for you as a . You know , if you're vegetarian , quality fats in your diet , portions , portions , portions . More veggies , more whole grains , more protein .
If you're on an anti-inflammatory protocol , you know really modify the amount of legumes and anti-inflammatory foods . We'll go in that . On another topic , always avoid refined excess sugar , processed foods . You know a treat for yourself should be available , but not every day .
Understand , you know new ways to make the foods that you love and still have those times together with your family . But really find modifications and ways so that you can have the best life possible . Again , hydration , always key . I can say half your body weight , but that doesn't have to be that .
At least about six glasses of water with a little pinch of salt in there for some electrolytes , so that that water really goes back into the cells and gets you to where you're at Now . When I talk about what it is to eat , I don't just mean rice , potatoes and one vegetable . Look at foods in the rainbow , think about colors .
Think about colors , things , about what you can put into your diet That'll be delicious . So red strawberries , apples that builds the phytonutrients . So our red apples , strawberries , raspberries , red potatoes , red wild peppers , watermelon , orange think of like grapefruit , carrots , tangerine , sweet potatoes built up the beta carotene .
Butternut squash , um , yellow bananas , pineapple , corn , lemon peppers , summer squash , green broccoli , green peas , snap peas , green apple , zucchini , kale all the grains are good . Blue and purple , blueberries , blackberries , purple grapes , purple potatoes .
And then minimize on the excess fat from dairy and modify the amount of red meat or limit the amount of excess fatty foods . I don't think all meat is bad , it's just a matter of modifications . And if you have additional questions , of course , reach out to me and follow the podcast or our videos on YouTube with Mindfully Integrative .
Have a good rest of your day and we'll talk with you soon . So make sure each one of your days is mindful , each and every day .