I wanted to take a moment to discuss a topic that often weighs on many minds – weight loss. However, it's important to note that when it comes to creating lasting lifestyle changes, focusing solely on the scale might not be the most effective approach. Sometimes, fixating on the numbers can inadvertently lead us towards short-term habits that don't necessarily align with our long-term well-being goals. By embracing the principles of lifestyle medicine, we can organically initiate the process of shedding those unwanted pounds.

You might be wondering, what exactly does lifestyle medicine advocate for when it comes to weight loss? The reality is, there's no one-size-fits-all weight loss program. The abundance of resources on this subject is overwhelming. Ultimately, the journey to successful weight management is a personalized endeavor that suits YOU.

Here are some key takeaways from the realm of lifestyle medicine regarding weight loss:

Weight management is a lifelong commitment: It's essential to view weight loss as part of an enduring journey rather than a quick fix.

No definitive evidence for one "perfect" diet: No single diet has proven to be superior in promoting weight loss. The crucial factor is sustainability.

Caloric deficit is the cornerstone: Any diet that leads to a sustained calorie deficit will result in weight loss. You want to do this in a way that works with your lifestyle and doesn’t cause you to feel crummy or have headaches!

Tailor your approach: Discover what suits you best and what you can maintain over time.

In essence, achieving weight loss involves the following steps:

• Understanding your caloric needs
• Slight caloric reduction
• Incorporating more nutrient-dense foods, including plants and vegetables
• Replacing empty calories with nutritious alternatives
• Incorporating physical activity to boost caloric expenditure and build muscle
• Choosing a holistic weight management plan that prioritizes overall health

For those seeking practical tools to aid their journey, I'd like to recommend a couple of helpful apps:

Chronometer: This app assists you in determining your daily caloric requirements based on your bio data. It offers a tailored formula for your daily caloric target, which can be synced with your activity level. Additionally, it provides insights into your macronutrient goals and allows you to track your food intake effectively.

Daily Dozen: A lifestyle medicine-oriented app that helps you monitor your plant consumption. It suggests a variety of foods to incorporate into your daily diet, such as beans, berries, cruciferous veggies, and more.

As we embark on this journey towards improved health and wellness, please remember that weight management is a continuous process. The road to success is paved with sustainable and wholesome approaches. It all begins by taking a step towards your well-being each day.

Wishing you the best of health,

Shani Esparaz M.D.

Double Board-Certified Ophthalmologist, Lifestyle Medicine Specialist, Certified Health & Wellness Coach