By Nicole Arseneau, wellness advocate & founder of Innerstrong Fitness

In my two decades guiding women through transformative health journeys, I’ve gained deep insights into the intricate world of health and wellness. As the founder of Innerstrong Fitness and co-owner of functional medical clinics, I’ve seen firsthand how elusive sustainable weight loss can be. Today, I’m sharing the common pitfalls I’ve observed and practical solutions to overcome them.

The path to lasting weight loss is rarely straight. It’s a winding road filled with challenges. But by understanding and avoiding common mistakes, you can significantly boost your chances of success and develop a sustainable approach to health and wellness.

One pervasive misconception is the fixation on scale numbers. Your weight is just one piece of the puzzle. I advocate for a comprehensive approach: track your progress through measurements, photos, and strength gains. This multifaceted method gives a more accurate picture of your overall health journey.

Let’s talk about calories. Many fall into the trap of extreme calorie restriction. While creating a calorie deficit is crucial, drastic cuts often lead to unsustainable results and potential nutritional deficiencies. I recommend aiming for a moderate 300-500 calorie deficit while maintaining high protein intake. This strategy supports weight loss and helps preserve valuable muscle mass.

There’s a common misconception that cardio is the be-all and end-all of weight loss. While important, it’s not the whole story. I stress the need for a balanced approach. Prioritize 3-5 strength sessions weekly while using cardio strategically. This combination is key to building lean muscle mass, boosting your metabolic rate, and supporting long-term weight management.

Protein is often overlooked but plays a critical role in weight loss. It’s crucial for muscle maintenance and recovery, especially during calorie deficit. Aim for 1 gram of protein per pound of your target body weight daily.

Remember, progress isn’t linear. Don’t get discouraged by daily fluctuations. Focus on weekly or monthly trends for a more accurate representation of your progress and to maintain a positive mindset.

Sleep and stress management are often underestimated but significantly impact weight loss. Adequate sleep (7-9 hours) and effective stress reduction techniques are crucial for maintaining hormonal balance, vital for weight regulation.

Don’t neglect fiber intake. Aim for 25-35 grams daily from vegetables, legumes, and seeds. This supports digestive health and promotes satiety, potentially reducing overall calorie intake.

Watch out for liquid calories! They can be a hidden saboteur, contributing significantly to daily calorie intake without providing the same satiety as solid foods. Stick to water, black coffee, tea,
and zero-calorie drinks to manage calorie intake effectively.

Have you heard of NEAT (Non-Exercise Activity Thermogenesis)? It’s often overlooked in weight loss strategies. Increase your daily movement outside of structured exercise sessions. Take stairs, walk more – these small changes can significantly boost overall calorie expenditure.

Finally, don’t give up too soon. Weight loss is a journey requiring patience, consistency, and a
long-term perspective. Trust the process and focus on sustainable habits rather than quick fixes.
That’s the key to achieving lasting results.

Remember, sustainable weight loss isn’t about quick fixes or extreme measures. It’s a journey of
self-discovery, learning, and gradual lifestyle changes. By avoiding these common mistakes and
adopting a balanced, holistic approach, you can create a path to lasting health and vitality that
extends far beyond mere weight loss.

As you embark on or continue your wellness journey, be patient with yourself, celebrate small
victories, and focus on progress rather than perfection. With the right mindset, knowledge, and
support, you have the power to transform your health and achieve the vibrant, energetic life you
deserve. I’m here to guide you every step of the way.

About the Author:

Nicole Arseneau is a seasoned wellness advocate with over 20 years of experience in integrative health. She is the founder of Innerstrong Fitness and co-owner of three health clinics, where she champions a personalized, functional medicine approach to sustainable weight loss and overall well-being. Nicole’s unique method blends customized fitness with root-cause medical care, creating tailored wellness plans that deliver lasting results.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.