Woman working out to help her lose weight.

SIMPLE WEIGHT LOSS TIPS

Weight loss can be challenging for many people. It’s often confusing to figure out what you should or shouldn’t do, especially with so much conflicting information out there. Every article claims to have the magic solution, and with a million different weight loss plans—from low-carb to vegan—it’s hard to know where to start.

Guests of our fitness retreat and health coaching clients consistently walk through our doors feeling just as overwhelmed. If you’re feeling frustrated and unsure, you’re not alone!

Most of the time, successful weight loss comes down to simple, sensible changes: eating well, moving your body, and doing so in a way that’s sustainable and safe. However, it’s not just about how much you eat. What you eat—the quality of the food—is just as important. Nutrient-dense, whole foods fuel your body, support overall health, and can make weight loss more effective and enjoyable.

These simple tips can help you move in the right direction.

6 TIPS TO LOSE WEIGHT

1. Counting Calories vs. Portion Control

The amount and quality of food you take in are both crucial in weight loss. Nutrition plays a significant role in your success—approximately 85%. Whether you choose to count calories or control portions, having a framework is necessary to guide your choices.

2. Calorie Counting vs. Hand Measurements

Calorie Counting: If you prefer numbers, the Harris Benedict Formula is a great tool to estimate your daily caloric needs based on activity levels. While calorie counting doesn’t need to be obsessive, it helps to know your energy requirements.
Portion Control: If numbers aren’t your thing, portion control is a flexible and simple alternative. Use the “Eyeball Method” by measuring portions with your hand:

Protein: Palm-sized portion.
Carbs: Fist-sized portion.
Fats: Thumb-sized portion.
Vegetables: Unlimited (excluding starchy options like potatoes).

3. Focus on Nutrient Quality

While calories matter, they don’t tell the whole story. The quality of your food is just as important for weight loss and overall health. Opt for nutrient-dense whole foods like fresh fruits, vegetables, lean proteins, healthy fats, and whole grains. These foods not only help you feel fuller for longer but also provide your body with the vitamins and minerals it needs to thrive.

4. Burn More Than You Take In

Creating a calorie deficit—burning more calories than you consume—is essential for weight loss. Aim for a safe deficit of 500-1,000 calories per day for a sustainable weight loss of 1-2 pounds per week. Whether you’re counting calories or using portion control, monitor your progress and adjust as needed.

5. Make Your Workouts Count

Exercise isn’t just about burning calories; it’s about challenging and strengthening your body. Push yourself during workouts, mix up your routines, and try new things to keep your body guessing. The more effort you put in, the more you’ll get out of your sessions.

6. Stay Hydrated

Hydration is critical for both weight loss and overall health. Dehydration can impact energy levels, performance, and even lead to water retention. Aim for about 3 liters of water daily and monitor your hydration by checking that your urine is clear to light yellow.

BONUS TIPS

Safe Weight Loss Matters

Losing weight at a rate of 1-2 pounds per week is both safe and sustainable. Faster weight loss often leads to regaining the weight due to unsustainable habits.

Pre- and Post-Workout Fuel

Fueling your workouts properly helps maximize your efforts. Pre- and post-workout meals or shakes should include a balance of protein, carbs, and healthy fats.

Track Your Progress

Use a journal or app to log your food, hydration, movement, and mood. Regularly reviewing your journal allows you to assess what’s working and make small changes as needed.

By focusing on these practical, science-backed strategies, you can create a weight loss approach that works for your body and lifestyle. Remember, it’s not just about eating less—it’s about eating better and moving more effectively.

BUILDING YOUR WEIGHT LOSS BLUEPRINT

Focusing on practical, science-backed strategies is the foundation for effective and sustainable weight loss. But for many, the next step is finding a flexible, balanced eating plan that supports not only weight loss but overall wellness.

That’s where the Mediterranean Diet Blueprint for Wellness and Weight Loss comes in. This lifestyle-based approach emphasizes fresh, whole foods, healthy fats, lean proteins, and mindful eating practices. It’s a proven method to help you shed pounds while improving energy, heart health, and long-term vitality.

Inside The Guide:

Meal Plans with grocery lists + weekly meal prep tips
Snack ideas
Wellness guides
How to determine energy/calorie balance that’s sustainable
Learn how to understand your body’s signs and signals to make choices that allow you to feel and function your best
Meal building tips
Healthy eating guides - dining out, macronutrients, portion control and more
Vita Lifestyle Tracker - track all of your information on line in an easy format

If you’re ready to take your wellness journey to the next level, explore how the Mediterranean diet can help you thrive. It’s not just a diet—it’s a way of living that nourishes your body and your life.

GET IT NOW: THE MEDITERRANEAN DIET BLUEPRINT