Our Offense for Fat Loss is consistency combined with whole foods and increased daily movement [1-3].
Our Defense against muscle loss on a diet is sufficient protein and some form of exercise ideally a mix of moderate to vigorous activity and at least two days a week of resistance training [4-6].
Don’t major in the minors. Don’t get lost in the noise. Find the signal and pull the big levers that are going to get you results and keep them.
That is what our consultants do every day of the week. They take these two simple sentences above and they implement and personalize strategies around what really matters for our clients so they get RESULTS!
1. Alhassan, S., et al., Dietary adherence and weight loss success among overweight women: results from the A TO Z weight loss study. Int J Obes (Lond), 2008. 32(6): p. 985-91.
2. Melby, C.L., et al., Increasing Energy Flux to Maintain Diet-Induced Weight Loss. Nutrients, 2019. 11(10).
3. Rolls, B.J., Dietary energy density: Applying behavioural science to weight management. Nutr Bull, 2017. 42(3): p. 246-253.
4. Morton, R.W., et al., A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 2018. 52(6): p. 376-384.
5. Kim, J.E., et al., Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutr Rev, 2016. 74(3): p. 210-24.
6. Clark, J.E., Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis. J Diabetes Metab Disord, 2015. 14: p. 31.