EASIER WEIGHT MANAGEMENT

So you want to lose fat. No problem. You can start right now. You heard us —
you don't have to wait until tomorrow, or next week, or next month. There's no
reason to be upset that you didn't start on January 1st or even if you started in
the New Year but have struggled to stick to the initial goals you made. Just
start! The success or failure of your fat loss doesn't hinge on the date or day of
the week you choose to embark on your journey.

Ok, so now what? That's what's for us to take care of. We reached out to diet,
health, and fitness experts to ask them for their tips on how to best start your
fat loss plan. What follows are the essential steps you need to taken to get to
where you want to be? There are no fluffy, lofty goals or life-changing new
habits you must try—it's a stripped-down plan that only includes the essential
tips you need to follow.

1 Assess your lifestyle

"Before making any changes, it is important to evaluate your overall lifestyle.
Oftentimes, we choose goals that are too ambitious for our current lifestyle
and what might be feasible to fit into our busy schedules. Instead of setting
unrealistic goals, I like to suggest an assessment of your current lifestyle first,"
says Brooke Scheller, DCN, MS, CNS, Doctor of Clinical Nutrition and
Certified Nutrition Specialist, and Freshly's Director of Nutrition.

"For example, it might not be reasonable to go from no exercise to 5 days per

week. Instead, take a look at your schedule and see if there are times where
you can build in more regular activity. Maybe this looks more like 3 days of
exercise. By setting realistic goals, you're more likely to stick with them. Find
ways that fit healthy habits into your life, instead of having to upend your life
to make big changes that won't stick," says Scheller.

Get your head in the game

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While fat loss is attainable, you have to acknowledge that it will require work
to get there. That's why Brandon Nicholas, NASM, a certified personal
trainer and fitness nutritionist of The Fitness Tribe urges you to get your head
in the game. "Shedding weight is more than just a physical journey — it will
test your will and determination. Losing weight requires a whole lifestyle
transition which will not be possible if done half-heartedly due to the lack of
dedication," he says. "As you train your body, you will also have to battle your
mind. This is doable by exactly planning your workout journey and setting
your weight loss goals. Finally, having the right mindset is what will drive you
to take the leap so you can take action."

Prioritize diet over exercise

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It might please you to hear that your life doesn't have to center on exercise to
lose fat. Research shows that diet changes are more important when it comes
to weight and fat loss.

"Everyone turns to exercise when they want to lose weight, but research shows
that exercise is not the most efficient way to lose weight and keep it off. Diet
moves the needle more when it comes to sustainable weight loss. If you're
seeking weight loss that lasts, the first step you should take on your weight
loss journey in 2021 is to fill half your plate with vegetables at most lunches
and dinners. Vegetables have just 30-70 calories per cup but are full of fiber,
which slows digestion and keeps you full," says Lainey Younkin, MS, RD,
weight loss registered dietitian at Lainey Younkin Nutrition.

4
Figure out how many calories you're currently eating

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In order to lose weight, you need to eat fewer calories than you burn. For that
reason, "the first step for someone looking for weight loss in 2021 is they need
to know how much energy (food) they are consuming," according to Kristian
Morales, CPT-NASM a personal trainer and certified nutrition coach
at Kristian Morales Wellness. "Nutrition is 80% of any weight loss success.
Finding out how many calories you should be consuming and consistently
hitting those numbers is KEY for any weight loss. There are many tips people
may try, meal timing, fad diets or pills, but the most important factor is
calories in vs calories out."

Pick just a few resolutions

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One of the reasons why fat loss plans tend to fail is due to taking on too many
resolutions at once. "We find that many people want to tackle everything at
once. Instead, we have far more success when we focus on one small change at
time. Lots of small changes over the course of the year ultimately add up to big
lasting change by the end of the year," says Lynn Yudofsky, MD, a
psychiatrist who previously focused on integrative medicine at Stanford
University and is now the Director of Behavioral Health at medically-guided
weight care brand, Found. Pair down your list of resolutions and only tackle
one or two at a time, then move onto the next one.

Remember to make 'SMART' goals

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"I believe the biggest reason for this overzealous to lackluster attitude starts
with making a broad resolution versus a specific goal. A resolution such as, 'I
want to get healthy in 2021' can mean a plethora of things; lose weight, start
working out, and/or eat better. That's just where the problem lies, a resolution
that's diluted by trying to attain so much, then feeling bad about not achieving
it, and inevitably giving up," says Randa Alami, BS, NASM CPT, FNS,
CES, a personal trainer and founder of Fit With Randa.

"A goal should be 'SMART,' S-mart, M-easurable, A-ttainable, R-ealistic and

T-imely," says Alami. "By setting just one goal, you can set realistic parameters
to achieve it, versus the overwhelming loom of an arbitrary resolution. An
example of a great fitness goal for the New Year can be, "I want to find time
every day to move my body with intention for at least 10 minutes." From there,
you can narrow down when, where and how. Do you want to walk during your
lunch break instead of sitting in your car? Do you want to find a quick and
easy 10 minute workout you can complete? Or maybe you have that good ol'
piece of gym equipment collecting laundry that you can hop on for 10 minutes
before your shower. By creating a goal that's measurable, attainable, realistic
and timely, you're setting yourself up for success and growth…"

Just get moving

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You can encourage fat loss simply by increasing your "Non-Exercise Activity
Thermogenesis" or NEAT. "NEAT is essentially [your] daily movement, such
as steps, housework, yard work, dancing, and things like that," says Morales.
"Increasing your NEAT is the easiest way to burn calories. You can increase
your NEAT at work, at home, playing with the kids, or just marching in place
while watching your favorite tv show!" she adds.

Set up your workout plan

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Although it is essential to focus on your diet to lose weight, another healthy

approach to weight loss is to incorporate a workout routine. "Consult a trainer
or do your research. Look for a gym that's near you so you won't have any
excuse not to workout. Ask a friend to accompany you so you will have
company, accountability buddy, and constant moral support all-in-one. Look
for a certified trainer and/or weight loss coach so you will be guided
throughout your whole journey. It's the only way you can effectively and
efficiently achieve your fitness goals," says Nicholas.

Start with a 10-minute home workout every morning

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Start your fat loss with a small habit that you can repeat every day, like a 10-
minute workout. "Now, the 10-minute workout will burn calories but don't
think the benefits stop there. When you do a quick 10-minute workout, you'll
feel better physically, and you'll feel better mentally. Aside from the
knowledge that you started off on the right foot each day, you're releasing a
steady stream of endorphins into your brain. You will objectively be happier,"
says Dani Singer, CPT, FNS, a certified personal trainer, fitness nutrition
specialist, and CEO & Founder of Fit2Go Personal Training.

10

Don't go too hard too fast

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"Don't over commit or over-perform! – If you are just starting a new workout
program, don't try to do too much! Try starting with three days a week, and
schedule it into your week like a doctor's appointment. No need to take a full
class—stay for half an hour, or opt for a short private training session or an at-
home workout. You want to make sure you are working yourself into shape
safely and effectively. Then, after week four, try adding another 30 minutes
every other week. Pace yourself," says Chris Higgins, ACSM-CPT, a
certified trainer and founder of Calisthenic Movement.
11

Get some sleep

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"Weight loss and sleep are so intricately linked but never talked
about!" Leigha Saunders, ND a naturopathic doctor and founder of The
Sleep Fix.

"Getting less than 7 hours of sleep on a regular basis and/or having a

disrupted sleep schedule can have a dramatic impact on someone's ability to
lose weight. This is because when you're sleep-deprived, your inhibitions are
lowered, your hunger centers rev up and you crave quick fixes (ex: sugary
foods) to boost your energy. Sleep loss also dramatically impacts the balance
between leptin and ghrelin, the two hunger hormones that regulate appetite
and satiety signals. Getting a good night's sleep definitely has to be a part of
the ultimate plan to lose weight!"
For a better night's sleep, Dr. Saunders recommends unplugging from
technology for 1-2 hours before bed and keeping the caffeine to 12 hours
before your ideal bedtime.

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Track your calories at the onset of your weight loss

"Tracking your calories is like checking your bank account. If you never log in
and look at your balance, you'll have no gauge of how you're doing financially.
More importantly, you won't know what needs to change about your spending
habits," says Singer. "So too, we see the same thing with weight loss and
calories. In order to lose weight, you need to be in a caloric deficit (consuming
fewer calories than you're burning). The only way to ensure you are in a caloric
deficit is to track! For this reason, I have every weight loss client at Fit2Go
Personal Training log their calories for the first 28 days of their program.
Afterward, we look at the trends and proactively establish healthy habits while
weaning off the daily logging," he adds.

13

Keep a food and mood journal

"Become curious about the emotional quality around eating a meal. When you
reach for food and aren't physically hungry, ask yourself: "How am I feeling,
i.e. scared, anxious, lonely, overwhelmed, stressed?" Pause, take a few deep
breaths and self-soothe by journaling, calling a friend, getting out in nature or
listening to music.