Jenny Craig's Chair of the Scientific Advisory Board Tips for Fat Loss

Summer is officially upon us and thoughts quickly turn to out-of-office messages and lazy days in the sun, but if you haven't managed to get that summer-ready body you've been hoping for this year, just like in years past, then you're certainly not alone. Losing weight is one of the toughest challenges that we as humans face, but understanding the reasons why we fail and developing a strategy for success is the way forward.

Angela Fitch, MD, is associate director of the Massachusetts General Hospital Weight Center and faculty at Harvard Medical School. She is also Chair of Jenny Craig's Scientific Advisory Board and spoke to M&F to give us a better understanding of the obstacles we face and the knowledge needed to lose weight.

Whether we're letting ourselves go completely or just wanting that 6-pack to finally shine through, we all share the same struggle when it comes to making the right decisions, but why is the process of losing weight so damn difficult? Well, for starters, limiting your calorie intake is just one piece of the puzzle. "Weight loss is an abnormal process for the human body, just like you can't hold your breath for very long without breathing automatically," says Fitch. “The human body is naturally designed to protect against weight loss, i.e. to lose weight and Maintain weight loss is very difficult to do.”

When we think about losing weight, our focus is often on physical change, but to do this we also need to understand our current mental state. “Mental and emotional health is really important when trying to make physical changes,” says Fitch. "Weight loss in particular is difficult, and not being in the right mental or emotional headspace can take its toll. I always say that you need to do this for yourself, not because someone else wants you to, and that you need to be patient as healthy weight loss can take time. While your physical health is of course very important and that is what I advise my patients, emotional and mental health is also connected to our physical side."

Lifestyle changes are essential for fat loss

The often used saying; “If you keep doing the same things, you will get the same results” has never been truer than in the context of weight loss. “Losing weight is always a challenge,” says Dr. Fitch. "It's more than just eating healthier and exercising. You really have to change your whole mindset and some of it Your lifestyle habits also. Going out to eat or having a drink with friends is completely different when you're trying to lose weight.”

It's so difficult to stay in control of your food intake because we need food to survive and snacks are all around us. So many of our favorite social situations revolve around unhealthy foods, from sporting events to weddings to wild nights out, and that makes avoiding the trash all the more difficult.

Stick with it when it comes to losing weight

Another obstacle to holding on to ours weight loss plans is the fact that losing weight is not an instant process. “It can also take a long time to do it right and healthily, and sometimes people hit a wall or a plateau and lose motivation to keep going,” says Dr. Fitch. In addition to ongoing lifestyle changes, you need to find a way to gain a metabolic advantage that remodels your body to accept weight loss as an “okay” state. “The human body wants

"To maintain your set point weight, even if that weight is too high," she says. "So your body makes neurotransmitters that signal you to eat more, even when you're trying to maintain a balanced diet. The more weight you lose, the lower your metabolism is, and then as you eat more calories, you tend to gain even more weight with that lower metabolism." So what can we do to win the Battle of the Bulge?

Lose weight by quitting the “diet.” Instead, set goals.

"The first thing you can do is not diet, but set goals for a better eating plan and build in some support so you can maintain structure and consistency," shares Dr. Fitch with. “Having a support team, a coach, a friend or an accountability partner has been shown to produce better results than doing it alone.”

Dr. Fitch also recommends sustainable eating programs over fad diets, such as: Max Up program by Jenny Craig. This and similar programs are less about restrictions and more about healthy changes that can be sustained over time. For example, Max Up includes breakfast, lunch and dinner, but also takes snacks and desserts into account. There's also 1-on-1 coaching so you don't feel like you're doing this journey alone. “Max Up offers intermittent fasting methodology, coaching and chef-prepared food,” she says. "Plus, this program has other lifestyle components that have been proven to help people lose weight; such as fun physical activities and hydration reminders."

When it comes to losing weight, not all drinks are created equal

“Typically, Americans tend to be chronically dehydrated,” says Dr. Fitch. "Either we simply don't drink enough water, or we drink dehydrating drinks like soda or alcohol. Drinking more water can certainly help with weight management, especially if you replace sugary and high-calorie juices and sodas with water. There are some too Studies that suggest drinking water helps you burn more calories. You can even suppress your appetite if you drink a glass before meals.”

Move it to lose it

Another simple task to make a difference is to move more. “The most important trick that people might not know is that you can't just stick to one Type of exercise like cardio or strength training," says Dr. Fitch. "It's really a mix of these activities that are most effective for weight loss."

Cycling, running or swimming"These are more vigorous exercises that increase your heart rate and help you burn more calories in less time," shares Dr. Fitch with. “But it’s also OK to walk if you can’t do those activities.”

Strength training“Incorporate a day or two of strength training into your weekly workout in combination with an activity like running or walking,” suggests Dr. Fitch before. "Not only will this help you shed the pounds, but it will also prevent you from losing muscle mass while losing weight. And the more muscle you have, the more calories you burn at rest."

HIIT training“Short bursts of intense exercise followed by longer periods of slower, less demanding activity can burn more fat than a single sustained activity,” says Dr. Fitch recommends that people could enroll in HIIT programs at their local gym, or if they want to take smaller steps, they could experiment with walking pace and duration to change things up.

Final thoughts on fat

“We must accept that obesity, defined as excessive and dysfunctional storage of body fat that affects your health and well-being, is a disease process that warrants non-stigmatizing and unbiased treatment,” says Dr. Fitch. "Set an initial goal of 5% weight loss and work from there. 5% weight loss that lasts over time reduces the risk of developing diabetes. If your excess body fat is affecting your health and you are ready to change this, know that it will take a combination of efforts and that there is help and support from programs like Jenny Craig as well as your healthcare team.”