4 Pillars of Weight Loss

1. Coaching and Accountability
2. Physical activity
3. Nutrition
4. Supplements and Weight loss medications

WHY A HEALTHY BODY FAT PERCENTAGE IS SO IMPORTANT FOR WOMEN(include alarm and heart emoji)

Do you often long for a successful pregnancy, thrilling relationship with your partner, or improved confidence? Reducing your body fat percentage can directly lead to all of these. Gynecological issues arise when your BMI is over 30, and it leads to an increased risk of abnormal periods and uterine cancer. Obesity is a common issue in women and men, yet women are judged more harshly. Rachal Wellness empathizes with women who may have trouble maintaining a healthy relationship or achieving the deeper desires that remain over the barrier of obesity. If you’re a woman reading this, understand that you are loveable, beautiful, and capable of achieving your weight loss goals.

How does fat leave your body?( include magnifying glass)

If you’re interested in losing weight, it can be important to understand how fat loss occurs on a deeper level. A popular misconception can be that fat turns into energy and is burned off during exercise or when calories are reduced in your diet. Since fat cannot technically be destroyed, fat leaves the body as either carbon-dioxide when you exhale, or through your urine or sweat. You have two different types of body fat, those being visceral and subcutaneous. Visceral fat collects around your organs which causes weight gain around your mid-section. Subcutaneous is the fat that is underneath your skin, being the fat that you can pinch on the outside of your body.

GETTING TECHNICAL: (include robot head)

Your lungs are the primary organ for fat loss since most of it is excreted through exhaling carbon dioxide.
So, how do you lose fat? Losing weight isn’t about quick fixes or extreme diets that leave you feeling like you are hungry and frustrated. It is about understanding your body, making small yet powerful changes, and giving yourself the patience to see results. Starting with one thing you can control: your calories (please avoid starving yourself, you are too gorgeous for that!).

It’s going to require careful planning with your diet, centered around foods that promote a health-conscious balance and increasing your metabolism through exercise. Starting with something as simple as a brisk walk or jog can be an excellent start towards a healthier you.

Coaching and Accountability involve various methods that help you achieve your weight loss goals. It addresses the mental and behavioral aspects of your journey. Those who have social support and someone to hold them accountable significantly increase their likelihood of reaching their goal. I work to shift your mindset, negate any negative thoughts you may face, and help you make better decisions that lead to a healthier lifestyle.

Many people underestimate the value of accountability, although it is going to reduce your desire to procrastinate or give up. We must build sustainable habits and realistic goals and ensure that each week, we are 1 step closer to where we desire our total body weight to be. Without appropriate accountability, it’s easy to lose sight or stray away from your weight loss goal, especially when life gets busy, or there are setbacks outside of your control.

To lose total bodyweight, physical activity increases calories burned. There are many different types of physical activity such as cardiovascular exercise, strength training, and high-intensity interval training. Diet alone can help reduce your total bodyweight, but physical activity can ensure that you do so while sustaining a healthy amount of lean muscle tissue. At Rachal Wellness, we develop a training program that is specifically for weight loss, however if your goal aligns with lean muscle growth especially in your legs or glutes, we can work that in as well!

Nutrition ( include picture of an apple)

Step 1 to improve your nutrition: download the Rachal Wellness-approved food list. To receive the list, contact your trainer at Rachalwellnessteam@gmail.com. You get your food selections in different groups from protein, plant-based proteins, carbohydrates, fats, condiments and spices, and vegetables.

Protein, the vital macronutrient for muscle growth and retention, can help keep you feeling full and reduce those cravings for unhealthy snacks! To ensure you’re getting enough protein in your diet, your meal plan should keep your intake around 30% of your total daily calories. The same goes for fats, and carbohydrates should be around 40%.

Diets like Keto negate your ability to obtain healthy sources of carbohydrates. At Rachal Wellness, ketogenic diets, carnivore, intermittent fasting, or any other diets that limit a particular food group that supports sustainable weight loss is not provided within your program. This is because neither of these diets provides a balanced approach to nourishment, which is essential to long-term health and weight loss. Let’s focus on creating sustainable, personalized plans that help you reach your goal.

SUPPLEMENTS AND WEIGHT LOSS MEDICATIONS

To date, there is no magic pill for weight loss. However, many supplements and weight loss medications have their place within a particular individual’s weight loss journey. Common supplements may include:

• Protein Powder: If you struggle to get enough protein in your diet through nutrient-dense whole foods.
• Multivitamins: To fill in any gaps in your diet that lack any vitamins from A-E, as well as minerals.
• Fiber supplements: improving digestive function can be achieved through the inclusion of fiber-rich foods in your diet.
• Omega fatty acids can help improve fat metabolism, support a healthy heart, and reduce inflammation.
• Weight loss medications like Phentermine, Orlistat, GLP-1s, Ozempic, and many others require the guidance of a health care professional for personalized advice and deciding if these are going to be helpful for you. At Rachal Wellness, partnerships with licensed health care professionals can provide the necessary service. I help guide women to consultations with health care providers who can help assess their health, review their weight loss goals, and determine if medication is suitable for them.