Hi . So this is a D'Amirah S 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 GLP1 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 is 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 , 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 love it to be about 100 . So say you're about , your weight is 200 . If you can get at least half of that , that would be great .
But 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 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 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 know , you put those electrolytes , you'll pinch the 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 ?
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 are 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 with 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 and it's 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 is 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 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 inflammatory protocol , you know really modify the amount of legumes and anti-inflammatory foods will go in that .
On another topic , always avoid refined excess sugar . Process foods . A treat for yourself should be available , but not every day . Understand 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 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 don't 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 , things , about what you can put into your diet that'll be delicious . So red strawberries , apples that builds the fight of nutrients .
So are red apples , strawberries , raspberries , red potatoes , red peppers , watermelon , orange Think of like grapefruit , oranges , carrots , tangerine , sweet potatoes builds up the beta carotene . Butternut squash , yellow bananas , pineapple , corn , lemon peppers , summer squash , green broccoli , green peas , snap peas , green apple , zucchini , kale .
All the greens 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 Integrated . 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 .