7 Rules For Healthy Weight Loss


Woman Exercising

I'm sure you have heard of the unusual ways that some people have lost weight and thought to yourself, "that's crazy". What works for one person doesn't always work for another. This is why at FitTrack, we are giving each person a customized health report every day when they FitTrack Dara and/or FitTrack Atria.

We don't recommend following a crazy diet that isn't fun to do leaving you unhappy and without a change. Here are FitTrack’s seven rules you can live by to lose weight without depriving yourself. 

Mind Your Macros

To lose weight, you should moderately reduce your overall caloric intake. But be mindful of your macronutrient ratio as well. A good place to start is to make sure you’re getting 45-65% of your calories from carbohydrates, 20-35% from healthy fats, and 10-35% from protein. Some diets are more strict than others about how to divide your macros, but the most important thing is to find a healthy balance that works for YOU. FitTrack helps you monitor your macro intake by tracking protein so that you can make sure you’re getting the right amount of each.

Don’t Skip Meals

Maybe you prefer a big breakfast, a light lunch, and an even lighter dinner. Or maybe you’d rather have larger meals as the day goes on. How you balance your meals is up to you, but eating regularly at even intervals helps maintain a steady metabolism. By skipping meals you might put your body into “starvation mode,” which can sabotage your weight loss goals.

Beware the Snack Attack

Healthy servings of fruits and vegetables throughout the day won’t ruin your diet, but mindlessly munching on heavily processed carbs like chips probably will. Try drinking a glass of water to curb your hunger in between meals.

Be Selective with Starches

Starchy foods (potatoes, bread, cereal, etc.) provide energy, fiber, and a feeling of fullness. But it can be easy to overload your plate with starchy carbs and ruin your macronutrient distribution, especially if you overuse seasoning and sauces. For optimal results, consume as few starchy foods as possible.

Stick to Water

Soda and alcohol will stall your weight loss more than anything else, and cutting both out of your diet completely should deliver immediate results. If you must indulge, limit yourself to one glass of red wine a day, but drinking strictly water is the wisest option. Even most store-bought juices are loaded with added sugar, so be careful with those as well.

Reduce Your Red Meat Intake

Poultry and fish are a more efficient source of protein, as red meat typically has a higher fat content. Try limiting yourself to having red meat once or twice a week. Many fish proteins are loaded with other beneficial nutrients as well, like omega-3 fatty acids that are good for your heart.

Increase Your Vegetable Intake

High in fiber to keep you full and LOADED with nutrients your body will thank you for, there’s always room for more veggies in your diet. And remember—the less processed, the better! Opt for raw, uncooked vegetables whenever you can.
Of course, the best dietary rules are the ones you can commit to following, but these are a good place to start. If you’re still not sure where to begin, consulting with a specialist to create a tailored nutrition plan is a great idea.