Program Includes:

At Transformative Journey Healthcare, we use an evidence-based approach to weight loss. This approach is not about a quick fix or fad diets. It is about healthy, sustainable weight loss and weight maintenance. If you have ever struggled with weight issues, you are aware of the conflicting information and the difficulties associated with behavioral/habit change. Our provider, Michelle Smith, started studying human nutrition in 1985 and has vast knowledge in healthy dietary patterns and successful weight loss. She has designed this program with the latest evidence in weight loss approaches that work, not just in the short term but for life. 

Successful, sustained, healthy weight loss involves a combination of various components that work together to create a balanced and effective approach. 

Here are the key components of successful weight loss:

Balanced Nutrition: 

• Focus on a diet rich in whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

• Practice portion control and mindful eating to avoid overeating.

• Limit processed foods, added sugars, and unhealthy fats.

Regular Physical Activity:

• Engage in a mix of aerobic exercises (like walking, running, cycling) and strength training to build muscle and boost metabolism.

• Aim for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days a week.

Behavior Modification:

• Identify and address emotional eating triggers, stress, and other behavioral factors that contribute to weight gain.

• Set realistic and specific weight loss goals, and develop strategies to achieve them.

• Keep a food journal or use apps to track food intake and physical activity.

Accountability and Support:

• Seek support from friends, family, or weight loss groups to stay motivated and accountable.

• Consider working with healthcare professionals, such as dietitians, nutritionists, or personal trainers, for guidance and encouragement.

Hydration:

• Drink plenty of water throughout the day to support metabolism and help control hunger. Sometimes thirst can be mistaken for hunger.

Adequate Sleep:

• Prioritize quality sleep, as poor sleep can disrupt hormones that regulate appetite and metabolism, making weight loss more challenging.

• Aim for 7-9 hours of sleep per night.

Stress Management:

• Practice stress-reducing techniques such as mindfulness, meditation, yoga, or deep breathing exercises, as stress can lead to emotional eating and weight gain.

Long-term Mindset:

• Focus on making gradual, sustainable changes rather than seeking quick fixes or fad diets.

• Understand that weight loss is a journey that may include setbacks but requires persistence and commitment.

Regular Monitoring:

• Track progress through regular weigh-ins and assessments of body measurements.

• Adjust strategies as needed based on progress and challenges.

Health Education:

• Stay informed about nutrition, physical activity, and health-related topics to make informed choices and understand the impact of lifestyle changes on weight.

*** By integrating these components into a comprehensive plan, individuals can achieve and maintain healthy weight loss while improving their overall well-being and quality of life. ***

Our Solution - Evidence-Based Approach to Sustained Weight Loss

Program Overview: This program is designed to facilitate sustained weight loss through a comprehensive approach that integrates lifestyle changes, GLP-1 medications, dietary counseling, supplements, and accountability. The program consists of 12 group classes focusing on the six pillars of lifestyle medicine, monthly weigh-ins, and personalized follow-ups.

Components of the Program:

1. Group Classes (12 Sessions):

• Each class will focus on one or more of the six pillars of lifestyle medicine, which include:

• Nutrition: Understanding balanced diets, portion control, and meal planning, with a specific emphasis on a primarily whole food plant-based dietary pattern.

• Physical Activity: Creating personalized exercise plans that include aerobic, strength, and flexibility training. Encouragement of regular physical activity as part of daily routines.

• Sleep: Education on the importance of sleep for metabolism and weight management. Strategies for improving sleep quality and duration.

• Stress Management: Techniques such as mindfulness, meditation, and yoga to reduce stress, which can impact weight loss.

• Social Connections: Building a supportive community to foster motivation and accountability among participants.

• Risky Substances: Avoidance of tobacco and too much alcohol can have a direct or indirect affect on weight. Getting support to change unhealthy habits is a huge part of the overall health journey. 

2. Weight Loss Supplements:

• Berberine: Found in several plants, berberine has been shown to help regulate glucose and lipid metabolism, potentially aiding in weight loss and improving metabolic health.

• Cinnamon: Cinnamon has been associated with improved insulin sensitivity and reduced blood sugar levels, which may help manage weight by stabilizing appetite and cravings.

• Cayenne Pepper: The active ingredient, capsaicin, may boost metabolism and promote fat burning. It can also help reduce appetite, making it easier to consume fewer calories.

• Apple Cider Vinegar: Some studies suggest that apple cider vinegar can promote feelings of fullness and reduce calorie intake, potentially aiding in weight loss.

• L-Carnitine: An amino acid derivative that may help with fat metabolism by transporting fatty acids into cells for energy production. Some evidence supports its role in weight loss, particularly in conjunction with exercise.

• Chia Seeds: High in fiber and omega-3 fatty acids, chia seeds can absorb water and expand in the stomach, promoting feelings of fullness and potentially reducing overall calorie intake.

• Alpha-lipoic acid (ALA): Alpha-lipoic acid (ALA) may aid in weight loss by enhancing metabolic rate and fat oxidation, particularly when combined with a healthy diet and exercise. Additionally, it can improve insulin sensitivity, helping to regulate blood sugar levels, which is beneficial for those looking to manage their weight.

3. Weight loss Medications:

Monthly Follow-ups: Evaluate the use of GLP-1 medications (e.g., Semaglutide, Liraglutide, Tirzepatide) or other weight loss medications during monthly weigh-ins. Monitor efficacy, side effects, and provide support in conjunction with lifestyle changes.

4. Dietary Counseling:

• Personalized Meal Plans: Provide individualized dietary counseling to create meal plans tailored to participants' preferences, needs, and health conditions.

• Cooking Classes: Include hands-on cooking classes focused on a primarily whole food plant-based dietary pattern. Teach participants how to prepare nutritious, flavorful meals that emphasize fruits, vegetables, whole grains, legumes, nuts, and seeds.

• Group Discussions: Encourage participants to share experiences, challenges, and successes related to dietary changes.

5. Accountability:

• Monthly Weigh-ins: Conduct weigh-ins to monitor progress and provide feedback. Use weight trends to adjust dietary and exercise plans as needed.

• Homework Assignments: Assign practical tasks such as meal planning, tracking food intake, or trying new physical activities to reinforce learning and promote engagement.

Evaluation of Success:

1. Weight Loss Goals: Aim for a sustainable weight loss of 1-2 pounds per week.

2. Behavioral Changes: Assess improvements in dietary habits, physical activity levels, and overall lifestyle choices.

3. Participant Feedback: Gather feedback to evaluate program satisfaction and areas for improvement.

This evidence-based approach integrates various components to support participants in achieving and maintaining weight loss through sustainable lifestyle changes, medical support, and a strong sense of community and accountability. The addition of cooking classes enhances dietary counseling by providing practical skills essential for adopting a primarily whole food plant-based diet.