Weight Loss Vs. Weight Management

Weight loss is getting to a number on the scale. Weight management is maintaining a weight that's at or near your goal, but it's also finding a lifestyle that is forever weight maintenance.

You can do anything for three months such as restrict fat or avoid carbs but for the long term you've got to create a lifestyle—not a diet—while living your life. That includes dealing with the usual problems and setbacks while sticking with your nutrition and exercise plans even in the hardest times. Hard times are going to come, and I can guarantee they're going to come when you’re trying to maintain your target weight.

Two keys to weight loss management are eating a satiating diet that gives you a better chance of avoiding hunger. That can be achieved by 1) prioritizing dietary protein and 2) choosing high density/low fat foods such as fiber-rich fruits and vegetables. 

You can probably name the best protein sources such as beef, eggs, chicken, fish, dairy, etc. But do you know which fruits and vegetables contain the most fiber? If not, here’s the top five in each category:

Fruits 

Avocados

Blackberries

Raspberries

Pears (with skin)

Figs (dried)

Vegetables 

Green peas

Artichokes

Brussels sprouts

Turnip greens

Broccoli 

A nutritional strategy featuring a protein-first approach combined with incorporating high-fiber in your diet foods is the most efficient way to lose weight and keep it off.