Weight Management

FAQS > Weight Management

How long will it take me to lose weight?

Weight loss is highly individual.  The simple answer is weight loss is a “calories in vs. calories out” balance sheet.  If you consume more than you burn, you gain weight.  Even just 200 calories per day (one cookie) over your needs will cause you to gain 20 lbs over the course of a year.  On the other hand, if you burn more than you consume, you lose weight.  So, operating at a 200 calorie per day deficit (not eating that cookie and not adding sugar to tea or coffee plus some other small changes) will cause you to loose 20 lbs in that same year.

Consuming fewer calories than your body needs for sustaining your current weight is one way to lose weight.  The other is burning off additional calories by working out.   The winning way to lose weight is to do a bit of both.  Eating nutrient rich, low calorie foods combined with a regular cardio and weight training regime will get you to your goal the fastest, while keeping you feeling happy and full of energy.  In addition, by making healthy lifestyle choices, you will be able to stay at your goal weight.  And the more you workout, the more you can eat and remain at your goal weight.

The more weight you have to lose, the quicker it comes off initially.  Why?  3500 calories equals one pound.  Reducing your diet by 3500 calories or exercising off 3500 calories in any given week can be challenging, especially if you have only a few pounds to lose.   On the other hand, if you have quite a few pounds to lose, you burn more calories per minute of exercise because it takes more energy to move a heavier body.  Also reducing your diet down to the average 2000 calories from 3000 per day, for example, will have a big impact on the scale.  This is why some people can lose 3-5 lbs in a week, and others only lose half a pound.   The general rule of thumb is to aim for about 5% of your total body weight every month, or roughly 0.5-2 lbs per week for most of our clients.

If you need more help understanding or putting together a plan that will work for you, our individualized weight loss program, Energize Me!, can help.  Using the online coaching program powered by Precision Nutrition, you will receive daily support and information that will empower you and support your success.

How do I lose body fat?

Losing body fat requires a combination of cardiovascular exercise, strength training, proper diet, adequate rest and a reduction in stress levels.  Meeting with a personal trainer is a great way to help you reach your weight loss goals.

What is The Energize Me! Weight loss Program?

This is a personalized weight loss program that can help you lose the weight/fat that you haven’t been able to shed for years, without dieting or feeling deprived.  With the support of a fitness and lifestyle coach, learn what works for your, what doesn’t and why.  Let go of food confusion and learn what to do and how to do it, even when life gets busy.  We even guarantee that by following our program you will experience the success you want!  The focus is on losing body fat, not lean muscle.  This is the only method for successful LONG-TERM weight loss.  To find out more, check out https://procoach.app/ariella