Non-Medical Weight Loss Advise

I am a holistic Nurse Practitioner, and I feel the medical weight loss medications are amazing pharmaceuticals out there, but they come with side effects, and for sure are not for everyone. I way the risk and benefit with every treatment I recommend to people, and for many, the risk vs. benefit doesn't always add up with this weight loss drugs. We are programed to want quick fixes and have a mindset it is easier to take a chemical then change our behaviors- because let's face it- it is really hard to recognize our faults.

As I want to encourage and educate people in a way that allows them to make their best decision for themselves, if non-medical weight loss education is what you are seeking, then here are some very basic recommendations on how to start this journey.

Here’s a practical guide for a non-medical approach- meaning natural and lifestyle-based approach, that focuses on diet and exercise tips to support healthy weight loss, focused on sustainability and overall well-being—no pills, injections, surgery, or fads.

🍎 Nonmedical Weight Loss: Diet Tips

1. Eat Mostly Whole, Minimally Processed Foods

Focus on veggies, fruits, lean proteins, whole grains, and healthy fats.
Avoid ultra-processed snacks, sugary drinks, and fried foods.
Do not restrict yourself entirely of carbohydrates and fruits.

2. Control Portions Without Obsessing

Use the “plate method”: I use this teaching with my diabetic patients and with EVERYONE because it is so easy to visualize a plate
- ½ plate non-starchy veggies
- ¼ plate lean protein (about the size of your closed fist)
- ¼ plate whole grains or starchy veggies (about the size of your closed fist)
- Fruits can be a serving of the inside of your palm, I light berries as they are lower in glycemic index (sugar) and are high in antioxidants which helps with cell health and cell healing/turnover and reduces free-radicals.
Eat until 80% full, not stuffed, and Drink water and take sips of water between bites, eat slower and enjoy the texture, aroma, and flavor of your food.
I am everything in life in moderation and not deprivation.

3. Add Protein to Every Meal

Helps you feel full longer and preserve muscle while losing fat.
Great options: Lean is ideal-chicken, fish, tofu, legumes, eggs, Greek yogurt, protein shakes (if needed).
Goal for 80-100 grams of protein per day

4. Hydrate—Don’t Mistake Thirst for Hunger

Drink water before meals and throughout the day.
Limit sugary drinks, alcohol, and excessive caffeine.

5. Practice Mindful Eating

Eat slowly, chew thoroughly, and avoid distractions.
You’ll eat less and enjoy your food more.

6. Limit Added Sugars and Refined Carbs

Swap white bread/pasta for whole grains.
Reduce candy, pastries, and sweetened beverages.
I am not telling you to not enjoy your pasta, but moderation is key, there are also healthier pasta options to enjoy without the refined carbohydrate Ex. Chickpea/Brown rice/Lentil Pastas.

🏋️‍♂️ Nonmedical Weight Loss: Exercise Tips

1. Start with What You’ll Stick To

Walking, dancing, swimming, cycling—choose activities you enjoy and try to be consistent, it takes time to build a habit, do not go in hard and fast, you usually will not sustain this behavior for more than 4 weeks. Be mindful of how you schedule this change, enjoy it, feel the benefits then increase your routine if you are ready to.
Aim for 150–300 minutes/week of moderate activity.

2. Incorporate Strength Training

Build lean muscle to burn more calories at rest.
Use bodyweight (push-ups, squats), resistance bands, or weights 2–3x/week.

3. Add Movement Throughout the Day

Take stairs, walk after meals, stand more, stretch in short breaks.
Little bursts of movement add up (NEAT: Non-Exercise Activity Thermogenesis).

4. Be Consistent, Not Perfect!!!

20 minutes daily is more effective than 2-hour weekend binges.
Build a schedule you can keep long term.

5. Track Progress Without Obsessing Over the Scale

Track energy, clothes fit, body measurements, and mood.
Use a journal or app to monitor workouts, habits, or food intake.

🌱 Bonus Lifestyle Tips

Sleep 7–9 hours/night — poor sleep increases cravings and stress.
Manage stress — chronic stress raises cortisol, which promotes fat storage.
Set SMART goals — Specific, Measurable, Achievable, Relevant, Time-bound= Long Term Success!
Find a support system — partner, group, or coach can help with accountability. I am here if you need help, need a personalized approach to your journey!

Thanks for reading!

Cheers,