Don't Wait Any Longer - Revealing the Proven Strategies to Lose Weight and Keep it off.

optimize body weight Feb 28, 2023

Are you unhappy with your body weight, struggling to lose weight, or running low on energy? Or you've successfully shed some pounds but can't seem to keep the excess body fat down. Well, you're not alone. So many of us are on a never-ending quest to find the perfect diet or exercise regimen to help us reach our weight and stay there. But what if I told you there's no perfect diet or exercise regimen to achieve a healthy weight? In fact, what if I told you that the best way to unlock weight loss and keep it off is quite simple? As an internal and obesity medicine specialist, I always guide my patients to achieve this. Please keep reading to discover scientifically proven strategies to lose weight and body fat and keep it off for good! 

Be sure to start your weight loss journey—the sooner you begin, the better your chances are of success.

Are you ready to start your come-back and get back in shape? Then don't wait any longer! The sooner you begin working towards your goals, the more rewards you can reap. Most of my patients suffer from procrastination regarding weight loss and avoid further weight gain (when it is clinically needed). I get it. How could they not when they think about healthy weight as restriction and lack of pleasure? I would procrastinate too! To ensure success, prioritize the big things: protein-rich foods, fiber, healthy fats, water, lifting weights, and cutting down on sugar and ultra-processed foods. Also, ensure you include many fresh veggies and snacks to energize you throughout the day. Did you notice I said get in shape? Getting in shape is a more realistic and optimistic goal. It is about balance, increasing muscle mass, happiness, eating healthily, and being joyful. This is way more important than what the scale says. 

Evidence: One study looked at how a plant-based diet affects the chances of losing weight and promotes heart health over time. They found that eating nuts, fruits, and vegetables long-term can help manage weight loss, decrease belly fat, and optimize cardiovascular health.


Understand what works when losing weight - no magic pill or silver bullet exists. Still, specific strategies have been proven to be effective.

Losing fat, gaining muscle mass, and leading a healthy lifestyle can be tricky, but with the right strategies, it doesn't have to be. It's essential to first understand that there's no magic pill or silver bullet when reaching your fitness goals. It requires knowledge about food quality, caloric intake management, and how those calories are used by our bodies. Eating foods with higher fiber content is paramount – fiber, protein-rich foods, and healthy fats help us feel full longer and assist in controlling cravings, which results in less body fat and successful weight loss. Exercise is also crucial: try incorporating weight-bearing movements or lifting weights for increased physical activity – which will support weight loss and make you look sleek! Of course, a positive outlook on your journey is essential; one should always avoid comparing self-progress to anyone else. You can achieve a healthier lifestyle without too many problems with these actions!

Study: Uncovering the most effective diet strategies for weight loss and maintenance among adults has been straightforward. A systematic review revealed that incorporating dietary fiber into your nutrition plan was successful in 21% of interventions. In comparison, physical activity (88%) and behavioral training, such as self-monitoring (92%), were part of almost all successful interventions.


Adopt a healthy lifestyle that you can stick to for the long term - eating healthy foods and getting regular exercise in the context of a happy life.

Eating healthy and staying active doesn't need to be daunting tasks! It would be best if you stayed away from this idea. Adopting a lifestyle you can stick to for the long term means incorporating small, sustainable changes that consider your physical and mental health. If you enjoy a low-carb diet and can stick to it- amazing! DASH diet? Phenomenal! Whatever works for you. I like to teach my patients to eat a nutritional pattern rich in veggies, berries, lentils, beans, olive oil, walnuts, and almonds, as well as lean sources of protein. This is the pattern that has by far the most amount of health evidence. But, it can be individualized to help you lose fat and look great. Remember to take breaks when needed, and be constant but not perfect in your approach for the best results. Long-term success starts with knowing yourself and understanding what you need- let's get started on our healthier lifestyle journey today!

Study: Research has shown the Mediterranean-style diet to be an effective preventative treatment against cardiovascular diseases and diabetes, lowering the risks of certain types of cancer. In addition, recent studies have revealed that close adherence to this dietary pattern can decrease mental disorders such as cognitive decline and depression.


Be patient and consistent with your efforts - weight loss takes time, but if you keep at it, you will eventually see results.

Persistency is essential when it comes to achieving your body goals. And it is the most challenging concept to convey to my patients. We are all impatient by nature. No matter your diet plan, weight loss only happens after some time. It requires dedication and a long-term commitment to stay in shape. With patience and consistency in your efforts, you will start to see results such as having more energy, losing abdominal fat, and getting better sleep. What's important is that you must remain consistent even after the desired weight has been obtained - that way, you can ensure continuing health benefits throughout your life!

Study: The National Weight Control Registry (NWCR) is a registry of individuals who have successfully lost weight and kept it off for at least one year. It was established in 1994 by researchers from the Department of Psychiatry at the University of Colorado Health Sciences Center and Brown Medical School. Members of NWCR have, on average, lost 33 kg and maintained this weight loss for 5 years. This success is because they are diligent in their efforts, which include exercising each day, eating a low-calorie/low-fat diet, eating breakfast daily, and monitoring their weight regularly. Maintaining weight loss becomes even more accessible with time; those who can keep up with it for 2 - 5 years are more likely to experience successful long-term outcomes.


Reward yourself for your progress - small victories are essential and should be celebrated!

Achieving your goals is hard, so it deserves a celebration! Even small victories should be looked upon with a smile. Use them as opportunities to reward yourself (buy a suit, dress, or have a fancy dinner), enjoy the moment, and connect with loved ones—it all adds to happier times in the long run. Seeing how far you've come should motivate you to keep going until you achieve your ultimate goal! After all, life's too short not to socialize and enjoy the progress made. Smile and dance—you're on your way!

Weight management is a long-term endeavor, something that takes time to accomplish. However, if you stay patient and consistent with your efforts, you will succeed. Remember to keep a positive attitude and celebrate small victories as they come along. This approach will ensure you maintain a healthy lifestyle throughout your lifetime. So don't wait any longer: start your weight loss journey today! 

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