6 Steps to Permanent Weight Loss
Let’s face it: losing weight is hard! That’s why there are so many articles, books, movies, shows, programs, diets, supplements, and more all dedicated to helping people reach a healthy weight.
The problem is, when it comes down to it, it’s a matter of willpower up against powerful forces of environment, overabundant resources, and our own minds which are hardwired to seek pleasure.
About TeleHealthNP
TeleHealthNP is a program which seeks to take some of the pressure off of everyday people who have tried everything else and just need extra support to reach their goals.
TeleHealthNP started with nurse practitioner Debra Johnson’s passion for helping people lose weight. She spent her career learning about obesity and working with people from children to adults to help them reach a healthy weight after struggling with obesity and obesity-related chronic illness.
TeleHealthNP uses a combination of prescription weight loss medications tirzepatide and semaglutide and supportive counseling via regular check ins with a licensed nurse practitioner. We believe that weight loss is best approached from a holistic viewpoint addressing all of the lifestyle factors that contribute to a healthy weight.
Learn more about what those lifestyle factors are below.
Find Your Why
Weight loss is personal, and often brings on a lot of emotional baggage. A big reason why many people fail to reach their goals is because they have not identified a motivation outside of aesthetic goals like reaching a certain number on the scale or a particular pant size.
Your why is a deeper motivation that reminds you that your goals are much bigger than the number on the scale. An example of a why could be to be able to watch your children and grandchildren grow up or to keep up with them on the playground. Or you might be motivated by the idea that taking care of your health means caring for your inner child.
When you have a clear idea of your why, write it down and keep it in places you are likely to see often, like on your fridge or your bathroom mirror. When you feel yourself slipping, revisit that why and spend time thinking about the deeper meaning behind your goals.
Diet
Diet is obviously a huge factor when it comes to weight loss, but it’s one we often complicate unnecessarily. You don’t need to follow any complicated protocol or cut out foods you love. In fact, it’s important to treat yourself along the way so that you don’t feel deprived, which often leads to episodes of bingeing.
Instead, try to use mindfulness and common sense to navigate your diet. Focus on adding whole, fresh foods and cutting back on processed, high fat, high sugar foods. For at least the first couple of months, we recommend tracking your calories to stay within a calorie deficit, which means you eat fewer calories than you burn in a day. Learn more about calorie deficits in this post!
Above all, strive for consistency, not perfection. An all or nothing mindset around diet often fails people because it’s simply not reasonable to think you’ll never indulge in a slice of birthday cake or a warm, fresh pastry from your favorite bakery.
Exercise
Like diet, in exercise you should strive for consistency over perfection. Find a form of exercise that you actually enjoy, whether it’s running, weightlifting, yoga, dancing, or whatever makes you feel strong and most of all, good.
Aim to get 150 minutes of exercise each week. That could be about 30 minutes per day, five days per week, or whatever works for your schedule. Experts recommend including at least 2 strength building exercises per week. In fact, contrary to popular belief, strength training is actually a better weight loss tool than cardio. Learn why in this post!
If that’s not your thing, don’t overthink it! The best exercise is the type that you enjoy and will show up for.
Finally, make exercise a nonnegotiable part of your routine. Where many people fail is by waiting to feel motivated to get to the gym. The truth is, motivation ebbs and flows unpredictably and it is better to form a routine that relies on self discipline rather than motivation to get you there.
Stress
Stress management is an overlooked aspect of weight loss. The truth is, when you are overworked and overstressed, the first thing to go are the routines that keep you healthy. You end up choosing fast food over a home cooked meal, binge watching Netflix over hitting the gym, and late nights doom scrolling over a restful night’s sleep.
It’s sort of a catch-22, because when you focus on your healthy habits it will help you manage stress, and when you manage your stress it will help you to form discipline around your healthy habits. It really is all connected.
Many people work jobs that don’t allow them to reduce their workload or hours, but try to see if there are any areas in your life where you can delegate some of those tasks that feel overwhelming. Practice mindfulness and reduce how much time you are spending looking at screens, especially when it comes to our social media feeds.
When you feel stressed, turn to healthy outlets to ease your mind. Go for a walk, call a friend, journal, color or draw, or practice meditation or breath work.
Sleep
Sleep is particularly important when it comes to weight loss. Sleep is when your body “cleans house,” making repairs, removing waste, metabolizing the day’s meals, and allowing your brain to process and reset for the next day. We often say weight loss is a holistic process because it requires the whole system to participate, and that includes getting restful sleep.
Establish a regular bedtime and reinforce that with a consistent routine each night and waking time each morning. Turn off screens at least an hour before bedtime, stop drinking caffeine about six hours before bedtime, and avoid big meals or snacks within two to three hours of bedtime.
To read more about how to get better sleep, check out this post!
Medications
All of the things we discussed in this post require a certain amount of self discipline to complete each and every day. Willpower alone is often not enough to break the bad habits that get us to the point of obesity and chronic illness. Luckily, there are medications available that make it much easier to follow your diet by reducing your reliance on fickle motivation alone.
Tirzepatide and semaglutide are two forms of weight loss medications known by the brand names Wegovy, Mounjaro, or Ozempic. These medications are a weekly injection that act as appetite suppressants by slowing stomach emptying, making the patient feel fuller faster and longer. These medications are safe and effective, having additional benefits like lowering cholesterol, blood pressure, and controlling blood sugar.
Our clients report feeling a freedom around food unlike what they have ever experienced before the medications by reducing the desire to binge on the indulgent foods that used to plague their minds with uncontrollable cravings.
What’s next?
Empower yourself to reach your weight loss goals by signing up for a free consultation with TeleHealthNP and getting your prescription for medical weight loss medications today! Not only do you get a monthly prescription delivered to your door each month, but you get the support of a licensed nurse practitioner available via text, call, or video appointment.
What are you waiting for? Sign up to start losing weight today!
$399/month DELUXE includes prescription shipped directly to your home. You will also receive personalized, comprehensive medical advice from an expert NP.
