Weight Loss Q&A

Weight Loss Q&A

I loved all of your questions about my postpartum weight loss so much, that I wanted to try to answer as many as possible. Here are the most common ones!

Weight Loss Q&A

When I talk about weight loss – I’m not just thinking about pounds lost. It’s incredibly important to me that I’m recommending strategies that will also help with: 

  • Losing fat & maintaining or building muscle mass 
  • Increasing your energy
  • Decreasing bloating 
  • Improving your hormone health 
  • Balancing your blood sugar & reducing insulin resistance 
  • Reducing the risk of chronic diseases

BEGINNERS 

  • Advice for just starting out? Download my Beginner’s Guide to Weight Loss here. 
  • How do you lose body fat vs. muscle mass? Make sure you’re prioritizing protein at your meals, and also doing regular resistance training if possible. 
  • Advice if you’re starting weight loss over again? Remember you’re never “back at square 1” or “starting from 0” because it’s impossible to go back in time. You have so much more knowledge now than you did in the past. You know what foods you like & don’t like. You know what different sizes of your body feel like, and maybe you prefer one over another. 

CALORIES 

  • How many calories do I need to eat? I recommend using an app like LoseIt, and setting your calorie goal to lose 1/2 pound per week. If you’re full, you don’t need to eat up to that amount – but setting a high calorie goal is very helpful for consistency, since you won’t feel restricted. 
  • Should I track calories? It’s of course up to you. It works well for some people, but not for others. Try it for a week & see if you like it. It works for me. 
  • Can eating too few calories stall weight loss? It is true that your metabolism may slow down a bit if you’re on a low calorie diet for an extended period of time. This is why I recommend setting your calorie goal to only lose 1/2 pound per week. However, your body knows best (better than any calorie calculator) – if you’re full, you can always stop eating. 
  • Do calories or macros matter more for weight loss? Both matter – you’ll be more physically full (it’ll be easier to stick to your calorie deficit) if you’re not eating a very high carbohydrate diet (for most people). Ultimately though, a person in a calorie deficit will lose weight – regardless of macro distribution. 
  • How can you lose weight without tracking calories? Here is a video.
  • If you’re still hungry at the end of the day but you have no calories left, do you eat? Yes, if you’re hungry, please eat. Eating filling foods- protein, fat, and/or fiber. Think about adjustments to your meals for tomorrow so that it’s easier to stay within your calorie budget. 

WEIGHT LOSS WHILE BREASTFEEDING & POSTPARTUM SPECIFIC 

  • How long did it take you to lose your pregnancy weight? I gained 40 pounds with this 2nd pregnancy, Ariel was born on 2/14 – so it took me a little less than 4 months to lose the 40 pounds. 
  • Are you still exclusively breastfeeding? Yes 
  • Has your body shape changed? Yes! I’m less muscular now, and have loose skin in my stomach area. However I largely think this is due to not doing a lot of resistance training over the past few years.
  • How do you lose weight while breastfeeding/how do you make sure your supply doesn’t dip? 1. Ask your Dr at your 6 week postpartum checkup if it’s safe for you to start actively trying to lose weight. You want to make sure your milk supply stabilizes first. 2. If you’re open to tracking – set your calorie goal, e.g. in an app like LoseIt, to lose 1/2 pound per week, various sources say to not eat less than 1500-1800 calories/day while nursing. So, if LoseIt gives you less than 1500, increase your calorie goal to at least 1500-1800. 3. Prioritize protein, fat, fiber, and hydrate with electrolytes – I just add salt to my water. Minimize refined carbohydrates and added sugar in your diet. 4. Focus on low intensity resistance exercise like walking, barre, yoga, pilates. 
  • Was it harder to lose weight the 2nd time around? No, I actually found it easier because I knew what to expect from my body postpartum, and I already had experience with breastfeeding so I wasn’t worried about my supply. 
  • Can breastfeeding impede weight loss? In some cases yes, here is a video.
  • How do you get rid of the “mom pooch”? 1. A low-sugar diet may help with reducing fat in the abdominal area. 2. Deep core exercises will help, like pilates. There’s lots of great free trainings on YouTube. 
  • Can you talk about losing “vanity weight”? If you want to lose weight in a healthy, sustainable way – and not get to a too-low weight, I.e. you look unwell, you lose your period etc. it’s ok with me to lose weight for vanity reasons (of  course talk to your doctor if you have specific concerns). Personally, I want to fit into my pre-Zoe-pregnancy clothes, and prefer how I look overall at that weight. And of course, it is still a healthy weight for me. 
  • How do you keep eating well when you’re sleep deprived? I know, this is very hard. Being tired makes us artificially hungry. Tracking calories can be more helpful here. 

FOODS & MEALS

  • How much protein should I eat? Instead of focusing on a specific # of grams of protein for the day, I recommend creating your meals with protein, fat, and fiber. Here is my “formula”. Here is my protein guide with recipes. 
  • I’m constantly hungry, what should I do? I’m honestly the same way! I need a lot of food, and a lot of protein to stay full. I recommend creating your meals with protein, fat, and fiber. Liquids also help (more so in the short term, but still helpful) – so water, other 0-calorie beverages, soups, and non-starchy vegetables.  
  • Can a person lose weight and still drink alcohol, eat dessert, fast food etc.? Yes, at the end of the day all that matters for weight loss is that you’re in a calorie deficit. So, you can budget in the portions of those foods that are worth-it to you to spend calories on. 
  • Easy lunch ideas for work? High protein breakfast ideas? The Best Body Meal Planner has over 1700+ easy recipes! 
  • What protein sources are best for vegetarians? Dairy (cheese, milk, yogurt), eggs, beans, lentils, nuts & seeds, tofu, edamame, tempeh, & fish if you’re pescatarian.
  • Do you use protein powder? I don’t, I stick with whole, real foods. 
  • What do you think of 0-calorie sweeteners? It’s best to eat none of it – no natural 0-calorie sweeteners, artificial 0-calorie sweeteners, or added sugars. BUT this is real life, and we live in the real world. Eat the least amount you can.

EXERCISE 

  • What exercise do you recommend for weight loss? Low-intensity, resistance exercise like walking, pilates, yoga, barre, small weights. Check out this video.
  • Can you lose weight just by dieting (without exercise)? Yes. 
  • Which is more important for weight loss, exercise or diet? Diet, hands down. 

CONSISTENCY & MOTIVATION

  • How do you stay consistent? 1. Make sure the meal plan & calorie goal you set for yourself are realistic and enjoyable. 2. Allow yourself to move on from any “mistakes” (e.g. eating too much at dinner) as quick as possible. Ruminating, “f-it” eating, all stall your weight loss. 
  • How do you stay motivated? 1. Know that, factually, sustainable weight loss DOES take time – nothing has gone wrong, nothing is wrong with your body if it’s taking some time for the weight to come off. 2. Look for non-scale victories – are your clothes fitting better? Are you more easily able to meal prep? 3. Establish a new identity – for me, I don’t feel like “myself” at a higher weight, so it’s easier for me to stick to my calorie deficit because I want to “feel like myself again”.  4. You MUST change your mindset about food, weight, your body, other people, etc. in order for this weight loss to be sustainable and permanent. This is the main work we do in Best Body.
  • How do you stop the “all or nothing” mindset? 1. Realize that you’re actually NOT an “all or nothing” type person. I bet you still go to work even when you’re 1 minute late. I bet you still do your workout class even when you forgot your water bottle. You DO already complete tasks, press onwards, when things aren’t “perfect”. Telling yourself “I’m a black & white type person” doesn’t actually help you, nor is accurate. 2. Whenever you “slip up” – which will happen frequently because we’re ALL HUMAN! – give yourself the gift of just moving on. Ordered takeout when you meant to cook at home? Move on. Ate an extra slice of cake at the company potluck? Move on. You have to ON PURPOSE move on – stop yourself from obsessing or ruminating. No one will do this for you, and you CAN do it. Barring a medical diagnosis of course. 
  • How do you get over feeling like you’re destined to fail? This is in your head, ONLY. It is not “the truth”. But if you continue to think it, it will likely become a self-fulfilling prophecy. You have to change how you think about yourself, food, and your body. This is the main work we do in Best Body! 
  • How do you not eat too much in the evenings? 1. Make sure you’re eating enough calories & satisfying foods during the day. 2. If you want to honor a craving in the evening, choose on purpose to do so in an amount that doesn’t leave you feeling too full or bloated. 3. If you prefer alternatively to breathe through cravings rather than give into them, that’s what I teach you in Best Body! 

PLATEAUS & MAINTENANCE

  • Any tips for getting through a weight loss plateau? 1. My first question is always: are there any times when you’re eating, where you’re not physically hungry – either mindless eating, or eating past the point of fullness? This can also include overeating at night, in the afternoons, and on the weekends. Ultimately, if a person isn’t losing weight, they’re not consistently in a calorie deficit. I’m not saying that to be mean or judgmental, it’s just physics <3. 2. Can you get more sleep, and can you relieve your stress? 3. Can you add more low-intensity, resistance exercise like walking? Can you do this instead of intense exercise like HIIT? 4. Try changing up the proportions of foods you’re eating. E.g. can you try eating fewer carbohydrates, and more protein?
  • Will you eat more carbs now that you’ve reached your pre-pregnancy weight? No, I prefer a moderate carb diet.
  • Will you stop calorie counting once you meet your ultimate weight loss goal (pre-Zoe-pregnancy-weight)? Yes, most likely. But I will have no problem going back to it if I find it helpful. 
  • How will your diet change once you meet your ultimate weight loss goal (pre-Zoe-pregnancy-weight)? It won’t change much at all! High protein-moderate carb works the best for me. Calorie wise, I’ll be able to eat a bit more, but since this weight loss is slow & steady, the calorie increase will be pretty minimal. 

WEIGHT LOSS DRUGS

  • Opinions on GLP-1 weight loss drugs like ozempic? There are pro’s and con’s for sure. Main pro’s are that it helps many people finally stop the mental food chatter and constant hunger. It can help people not only lose weight, but also reduce their risk of chronic disease and put chronic diseases in remission. Con’s: of course we don’t know the long term effects for the general population since it was initially created as a diabetes medication, you will have to be on the meds for life, they’re not approved for pregnancy/breastfeeding, and it may have negative social/eating disorder impacts. Only you can decide what is right for you. If you do choose to do them, I would HIGHLY ENCOURAGE you to also be a part of a weight loss or healthy eating program for your own long term health – so that you maintain your muscle mass & establish healthy eating habits (again for your long term health). 

PREGNANCY 

  • Tips for gestational diabetes? Check out the books by Lily Nichols RDN. 
  • Should I lose weight pre-pregnancy? Many dr’s do recommend weight loss for those who are struggling to conceive, if you have an overweight or obese BMI. Of course talk to your Dr first before making any changes. 
  • Tips for what to eat during pregnancy? Download my guide here. 

PERIODS, MENOPAUSE 

  • Why is it harder to lose weight during menopause? Hormonal changes. You actually don’t need to do anything different from what I recommend here – I still recommend all of my advice listed. And there are many women in the pre-, peri-, and postmenopausal phases that have seen great success in Best Body. 
  • How do you deal with cravings on your period? 1. Make sure you’re creating your meals throughout the day with protein, fat, and fiber – so that you’re physically full. 2. If you want to honor a craving in the evening, choose on purpose to do so in an amount that doesn’t leave you feeling too full or bloated. 3. If you prefer alternatively to breathe through cravings rather than give into them, that’s what I teach you in Best Body! 

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