As we enter the New Year, many people are focusing on weight loss. There can be a lot of conflicting information causing confusion among our clients. There are many approaches to weight loss and not every plan or program works for every person. The most important factors when choosing a plan are safety and sustainability. Amethyst Wellness in Palm Coast, Florida, focuses on a holistic approach to weight management through its four pillars, which typically encompass the following areas:
- Nutrition: Emphasizing balanced, nutrient-rich eating plans tailored to individual needs. This pillar encourages clients to focus on whole foods, portion control, and mindful eating practices to foster a healthier relationship with food. Many people who struggle with weight are sensitive to carbohydrates. We recommend that most of my clients obtain healthy carbs through fruits and vegetables. Adequate protein intake is essential to prevent muscle loss. While all pillars should be addressed for successful and healthy weight loss, nutrition intake is the most important for initial weight loss.
- Exercise: Incorporating physical activity into daily routines. This can include personalized fitness plans suited to individual abilities and preferences. Regular exercise is essential for weight management and overall health. We encourage our clients to find healthy movement that’s sustainable. It’s important to balance cardiovascular activity (any exercise that increases heart rate) with strength exercises. Strength training assists with weight loss by increasing lean muscle. This helps with metabolism and avoidance of weight regain. Believe it or not, too much exercise may actually inhibit weight loss. Studies show that more than 1 hour of cardiovascular exercise may produce excess cortisol causing sugar cravings and fat storage. We recommend cardio sessions be conducted at a higher intensity (as tolerated) for a shorter period of time.
- Mindfulness: Addressing the mental and emotional aspects of weight management. Oftentimes, our less healthy behaviors stem from emotional issues. Many of us engage in stress eating (craving sugar when stressed) or eating when bored. This pillar often involves techniques to reduce stress and improve emotional well-being. Engaging in meditation, journaling, and cognitive behavioral strategies help develop healthier habits and attitudes towards food and body image.
- Medication Management: Weight management medications can serve as an effective tool for individuals struggling to achieve or maintain a healthy weight, particularly when lifestyle changes alone are insufficient. These medications work by influencing appetite and metabolism with the goal of supporting weight loss efforts. Common types include appetite suppressants, which help reduce hunger and cravings, and medications that enhance feelings of fullness. Injectable medications reduce appetite, promote fullness and decrease insulin resistance, allowing the body to burn fat stores. Before starting any weight management medication, it’s crucial to have an office visit with one of our practitioners. Your provider will review your health history and bloodwork and discuss potential benefits, risks, and appropriate options tailored to individual health needs. Medications may be indicated for individuals who have a significant amount of weight to lose or those who have experienced a plateau. It’s essential to address the other pillars in addition to using weight loss medications. If we do not address the behaviors causing the initial weight gain, the medications will not be effective long term.
Regardless of the methods employed, it’s important to find a strong support system through community engagement, counseling, or coaching. Our in-office program at Amethyst Wellness includes a health coach who will help tailor the weight loss plan to each individual. This aspect encourages accountability and motivation.
By focusing on these four pillars, Amethyst Wellness aims to create a comprehensive program that promotes sustainable weight management and overall well-being. If you’re looking for more specific details or programs available, please visit our website.