What's the safest method to lose weight naturally?
Let’s talk about it.
Obesity is endemic. Nearly 40% of US adults are obese. Obesity increases the risk of metabolic disorders including diabetes and heart disease. Losing weight is not just cosmetic, it’s vital for your health.
The absolutely safest method to lose weight confirmed by experts and multiple research studies is to expend more calories than you consume.
How Many Calories Should You Cut to Lose Weight?
You need to consume less calories than you burn daily. 3,500 calories of energy equals about 1 pound of fat. Burning or cutting 500 calories a day can lead to 1 pound loss per week. First, you need to determine your basal metabolic rate which is how many calories you need just to survive. And then your caloric expenditures, how active you are including exercise. Basically, the formula for basal metabolic rate is 1000 calories per the first five feet of height and then 100 calories per inch for women and 150 calories per inch for men.
So, if you’re a 5’5” woman your BMR is approximately 1500 calories. Some people will have a higher basal metabolic rate, some people have lower BMRs. If you consume less calories, then you will lose lean body mass, breaking down vital tissues, muscles and bones.
Meal Timing and Calorie Consumption
The first way to lose weight is proper meal timing.
You want your highest calorie meal to be breakfast and you want to fast after dark. So consume the majority of your calories early in the day. The best diet for metabolic health is the Mediterranean diet.
Consume less calories than you expend.
Increase your expenditure by exercising.
Just cutting calories will help you lose weight but you’ll have trouble maintaining that weight loss if you don't follow a more balanced diet.
The Mediterranean diet actually has been shown to benefit not just maintenance of ideal body weight, but improvements in
- Total cholesterol
- LDL cholesterol
- HDL cholesterol
- Triglycerides
- Glucose
- HGBA1C
- Systolic and diastolic blood pressure
Improved metabolic health is the most important aspect of weight loss.
The Hypothalamus: Your Weight Set Point
Your hypothalamus actually controls your metabolism as well as your weight setpoint, glucose metabolism, how much fat you store and how much energy you burn.
It's important that you support your hypothalamus for optimal function in order to lose weight safely and maintain that weight loss. Genesis Gold® can help optimize hypothalamus function, decrease insulin resistance, and raise your metabolism to help you lose weight. But it does take time and must be accompanied by a healthy diet and exercise.
If you have any questions about safe weight loss and want access to the nutritional and exercise plans I recommend for my patients, please join us in our Hormone Reboot Training.
Resources:
Weight-Loss and Maintenance Strategies
What is the safest way to lose weight naturally?
The safest way to lose weight naturally is to expend slightly more calories than you consume while eating a balanced, nutrient-dense diet that protects your muscle and bone. Experts and multiple research studies confirm that a moderate calorie deficit — rather than extreme restriction — produces fat loss without breaking down vital tissue. Pairing this with proper meal timing, regular exercise, and support for healthy hypothalamus function helps you lose weight safely and keep it off.
How many calories equal one pound of fat?
About 3,500 calories of energy equals roughly one pound of fat. This means that burning or cutting around 500 calories per day can lead to approximately one pound of weight loss per week. Because this is a gradual, sustainable rate, it is considered one of the safest approaches to losing weight without sacrificing lean body mass.
How do I calculate my basal metabolic rate (BMR)?
Basal metabolic rate is the number of calories your body needs just to survive at rest. A simple estimate is 1,000 calories for the first five feet of height, plus 100 calories per additional inch for women and 150 calories per inch for men. For example, a 5'5" woman has a BMR of approximately 1,500 calories. Your total daily needs are higher than your BMR once you add physical activity and exercise.
Why will I lose muscle if I cut too many calories?
If you consume fewer calories than your basal metabolic rate, your body begins breaking down vital tissues — including muscle and bone — for energy rather than just burning fat. This is why extreme calorie restriction is unsafe and counterproductive. Staying at or above your BMR while creating a modest deficit through activity protects your lean body mass and supports long-term, sustainable weight loss.
What is the best diet for weight loss and metabolic health?
The Mediterranean diet is widely considered the best diet for metabolic health and sustainable weight management. Research shows it benefits not only ideal body weight maintenance but also improvements in total cholesterol, LDL, HDL, triglycerides, glucose, HbA1c, and blood pressure. Because it emphasizes whole foods, healthy fats, and balanced nutrition, it supports lasting results rather than the short-term loss typical of restrictive diets.
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