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Years of Studying Healthy Weight Loss Shows What Actually Moves the Fat Loss Needle

Updated: Jan 8

Change this habit first. 


Behind the number on the scale is a more important story — a story of what, not just how much. Healthy weight loss focuses on changing body composition, reducing fat (especially bad visceral fat) while preserving the healthy muscle that supports your metabolism, energy and longevity. 


But without the right plan, the weight loss you’re seeing on the scale could be coming from muscle alongside fat. To ensure weight loss results are fat-focused, you need to target it with precision.  


If healthy quality weight loss is your goal (and it should be if you care about healthspan and longevity), nutrition and physical activity should be your first step. 

 


How the Right Nutrition Supports a Strong, Targeted Fat Burn


What you eat is the foundation for how your body functions.  


Good nutrition sets the stage for healthy quality weight loss — shifting body composition in your favor, not just reducing the number on the scale. How you fuel your body can help drive the changes, especially in the early stages of weight loss.  


What Does Quality Nutrition for Healthy Weight Loss Look Like?


  1. A calorie deficit. The key is to set it in relation to your Total Energy Expenditure (TEE), which is calculated based on your sex, age, height, weight and activity level, to activate fat burn. If your TEE is higher than the number of calories you take in each day, you'll continue to lose weight. But remember, a reduced calorie diet without the right nutrition is a recipe for disaster.

 

  1. The right balance of protein, fiber and essential nutrients. The key is to optimize your calories to ensure they work to help burn fat while retaining lean mass, and protecting healthy muscle. This is where an evidence-based, balanced nutrition plan for weight loss can make all the difference. 


    (And don’t forget about the power of physical activity, especially resistance training,  for healthy muscle maintenance along with high-quality protein and overall proper  nutrition!) 

 

  1. It works with your life. Taste and convenience matter especially when fueling a weight loss goal. If you can’t stick with your planned nutrition for weight loss, then it most likely won’t move the dial. 


 

Data from our 2019 clinical trial shows that OPTAVIA’s flagship comprehensive metabolic health program delivers just that: 


  • Visceral fat reduced by 14%* — targeting the bad fat sitting in the wrong places, in muscle and in and around vital organs, where it interferes with how your body functions. 

  • 98% lean mass retained*, so strength, energy and mobility remain intact. 

  • Healthy muscle maintained*, promoting your body’s ability to support an active metabolism — from efficient energy use to helping regulate body weight and more. 


Three forces working together to deliver a strong and targeted fat burn. The body resets its metabolism, and your realigned system begins working FOR (not against) you.  


 


Often, people attempting a less structured diet can miss out on key nutrients their bodies need during weight loss, only to lose muscle or affect their metabolic health in the process. 


That’s where a science-backed nutrition plan for weight loss comes in — intentionally formulated by dietitians to support fat burn while also delivering nutrients such as vitamins, minerals, protein, carbs and fat as well as fiber and probiotics. 


 


Start with a balanced, scientifically designed nutrition plan that targets bad fat that not only sparks healthy quality weight loss but also sets the foundation for long-term metabolic health by protecting what matters (muscle, metabolism, health) and paves the way for sustainable habits.


Nutrition is Key, but It’s Just One Part of the Bigger Picture


Losing weight is rarely about the numbers and nutrition alone. It’s about a mindset shift and healthy habits that get you showing up for yourself every single day.  

 


It’s about support — who you surround yourself with matters just as much as what’s on your plate and the habits you build. 



We’ve seen the combined power of coaching and community drive better results. In our 2019 clinical study, participants who had the support of a coach lost up to10x more weight and 17x more fat than the self-directed group.* 


 *Arterburn et al., 2019. In a clinical study, 98% of lean mass was retained on the Optimal Weight 5 & 1 Plan® at 16 weeks. In a clinical study, individuals on the OPTAVIA 5 & 1 Plan experienced a reduction of 14% adiposity visceral [visceral fat] at 16 weeks Arterburn LM, et al. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. 2018;5(1):3-14. doi: 10.1002/osp4.312. 

 

*Those on the Optimal Weight 5&1 Plan with support of an OPTAVIA coach successfully lost 10x more weight and 17x more fat than those who tried to lose weight on their own. 

 

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