Healthy weight loss: 7 practical tips for lasting results

Losing weight can be done in many ways, but not every method is equally healthy or sustainable. Extreme diets sometimes deliver quick results, but often involve deficiencies and yo-yo effects. Healthy weight loss is all about a combination of diet, exercise, sleep and lifestyle supported by proven strategies.

1.Create a mild calorie deficit

Weight loss requires a slight negative energy balance, usually about 300-500 kcal less per day(source). In the orthomolecular approach, a deficit is never created by cutting out essential nutrients, but by increasing nutritional quality and reducing empty calories.

Note: In cases of hormonal imbalance, chronic stress, burnout, recovery from illness or severe underweight, it may be better to work on recovery and balance first before applying a calorie deficit. In such situations, consult with an orthomolecular therapist or physician.

2. Choose protein-rich, whole food

Proteins are essential for maintaining muscle mass during weight loss and provide a feeling of satiety(source). Orthomolecular advice is often given to obtain these proteins from varied sources:

• Organic eggs

• Oily fish such as salmon, mackerel or herring (rich in omega-3)

• Legumes and quinoa

• Nuts and seeds

3. Optimize your micronutrients.

Vitamin and mineral deficiencies can affect metabolism and energy balance. Orthomolecular emphasis is on nutrition with high nutrient density and, if necessary, supplementation through supplementation:

• Vitamin D – Contributes to normal muscle and immune system function(EFSA source).

• Magnesium – Contributes to normal energy metabolism and reduction of fatigue(EFSA source).

• Omega-3 fatty acids (EPA/DHA) – contribute to normal heart function(EFSA source).

4. Stabilize blood sugar levels.

Stable blood sugar levels help reduce fluctuations in energy and appetite. Orthomolecular means:

• Combining carbohydrates with protein and healthy fats

• Avoiding fast sugars and highly processed products

• Fiber-rich vegetables with every meal(source)

5. Move in a way that suits you

Exercise supports metabolism, muscle mass and blood flow.

• Strength training 2-3 times a week for maintaining muscle mass

• Daily exercise such as walking or biking

• Activities that reduce stress, such as yoga or swimming

6. Sleep and stress management

Sleep deprivation can lead to hormonal shifts that increase appetite(source). During sleep your body recovers, therefore aim for 7-9 hours of quality sleep.

To sleep better, it is wise to limit as much blue light as possible in the evening.

Do you experience a lot of stress? Use relaxation techniques such as breathing exercises or meditation to reduce stress.