Best Strategies for Weight Loss and Management

Weight loss occurs when you burn more calories than you consume. So, to lose weight, you need to create a calorie deficit by eating less and/or exercising more, right? If it’s so simple, why do 95% of people who attempt to lose weight fail?

Well, traditional weight loss methods don’t treat the whole person. Calories in vs. calories out don’t account for when you’re tired, lose your willpower, or have a medical condition that makes losing weight difficult. It doesn’t account for hormonal imbalances that cause people to eat more and move less. To lose weight successfully, you need to consider the whole person, not just their calories.

Here we discuss the reasons we gain weight along with a few strategies for weight loss and maintenance.


A good night’s sleep is critical. Sleep affects your mental and physical health and helps your body heal naturally. In addition, a good night’s sleep will produce several healthy hormones in the body. For one, Melatonin is a hormone released by the pineal gland that regulates your body’s circadian rhythm resulting in healthy and restful sleep. 

Also, research has consistently shown how a good night’s sleep correlates with reduced calorie intake, while poor sleep ties in with weight gain and poor quality of life.


Exercise increases your calorie output and improves your mental and physical well-being. Sticking to your diet is more manageable when your mental health is good.

Finding an exercise you enjoy and can consistently do is essential. Start with small goals like 10 minutes per day and work your way up.

Reduce Stress

Being in a constant state of high stress increases your cortisol level. This can easily lead to weight gain, disrupted sleep, anxiety, depression and reduced heart health. To maintain a healthy lifestyle, adding natural supplements to your daily diet is highly recommended. Ashwagandha is a natural supplement that can assist in reducing your stress. 

High Protein Diets

High-protein diets help improve satiety and make you naturally eat less. Protein is the building block for our body. High-protein diets, therefore, support muscle repair, growth and maintenance. This means your body is more efficient at healing, and you will naturally consume more calories from a higher muscle mass.

Ask your health care provider for a protein source to help you get the protein and nutrients you need on your weight loss journey.


Self-monitoring makes you aware of what you’re eating and why. It also allows you to track your progress, which can help to keep you motivated. There are many ways to self-monitor, but journaling and tracking apps are two of the most popular methods.

Consult a Naturopathic Doctor For Long Term Weight Loss Success

A naturopathic doctor looks at the whole person to find the root cause of your weight gain. They will consider your medical history, lifestyle, diet, and stress levels to find the best individualized treatment plan.

At Tierra Wellness Center, we create a personalized plan that fits your lifestyle and helps you reach your health goals. To learn more about naturopathic, holistic, safe, and healthy ways to lose weight and keep it off, contact The Tierra Wellness Center today.

Taking a naturopathic and holistic weight loss approach is considered one of the best weight management programs one can do for a long and healthy lifestyle.