A Busy Woman’s Guide to Reaching & Maintaining Your Weight Loss Goals

It feels good to feel good. When we feel good about ourselves—when we’re living a healthy life (physically and mentally)—our lives become easier, and even more manageable. 

But beyond fitting into your skinny jeans or your wedding dress, achieving and maintaining a healthy weight has far more impact on your overall well-being than you may realize. 

Here are 5 important reasons to reach and maintain a healthy weight, (aside from looking great in your favorite Little Black Dress).

  1. Better Sleep—There’s not enough coffee in the world for all the running around you do if you haven’t had a good night’s sleep—nightly solid sleep is essential. Being overweight can cause disrupted sleep and increases your risk of obstructive sleep apnea. Getting a good night’s sleep is critical to your mental and physical health. Extra weight gets in the way of that. 
  1. Increased Fertility and Libido—Excess body weight can have negative consequences to your reproductive health. Conversely, being underweight can also make it difficult to get and stay pregnant. This is why it’s so important to know and maintain the healthiest weight for your body. Being at your ideal weight increases the likelihood that you’ll get pregnant, have a successful pregnancy, and a healthy baby. 
  1. Reduced Risk of Chronic Conditions—Several chronic conditions are associated with excess weight, including high blood pressure, high cholesterol, heart disease, diabetes, stroke, sleep apnea, depression, and some types of cancer—to name a few. According to the CDC, obesity is associated with the leading causes of death in the US and worldwide. 
  1. More Motivation to Exercise & Better Mobility—You’ve got to move! Excess weight makes it more difficult for people to get and stay motivated to workout. It’s an unfortunate cycle— if you don’t move enough, your body has a harder time moving. That’s why it’s important to make time for daily physical activity. Carrying around those extra pounds can cause decreased energy overall. 
  1. Better Mental Health—Being overweight is associated with depression and anxiety. With depression, it’s often another example of a vicious cycle—a depressed person may not have the motivation to exercise which can cause weight gain—the two tend to feed off of each other. 

Dr. Mullins Weighs In on His Approach to Success

Now that we’ve established why it’s important to reach and maintain your optimal weight, we can discuss how. The approach to weight loss employed at Marshall Lifestyle Medicine involves a few key components. 

  1. Define Realistic Goals—Dr. Mullins recommends establishing realistic and clear goals for your weight loss journey first, including setting firm dates and documenting them on a calendar, journal, or your phone.
  1. Explore Potential Barriers—In addition to defining your goals, you should recognize and explore the barriers that may affect your journey and determine solutions for them before you’re met with one.
  1. Address Variables—Weight loss occurs when a calorie deficit is obtained. Several variables can play a part in achieving that deficit, including: 
  • Time of day calories are ingested
  • Your metabolism
  • Increased caloric intake as a result of lifestyle changes 
  • Hormone deficiencies

Knowing the best practices to work effectively with these variables will result in a more successful weight loss journey.

  1. Wake Your Body Up!—Women often have metabolic issues that can’t be overcome with calorie reduction alone. To establish a new metabolic normal, you have to wake your body up through increased physical activity. Caloric reduction alone will not do the trick and will result in immediate weight gain once you stop counting calories.
  1. Take a Time-Out!—Considering eating a candy bar? Dr. Mullins recommends taking a “time-out,” or a brief 20-30 second pause before acting on your impulse to cheat. During your pause, ask yourself, “Is this worth it?” Sometimes the answer may be yes, of course. But, for example, a 130 calorie cheat is the equivalent of a 1-mile run. Think of that and you’ll likely pass on the sweets more often than you give in to your craving. 
  1. Reward Yourself!—Set goals and establish rewards for yourself when you reach them. Break your large goal into pieces—for each 10lbs lost, for example—treat yourself to something meaningful or just fun! An appointment at The Spa at Marshall for a facial, massage, lashes, or Botox maybe? You should look as good as you feel; self-care and self-love are significant parts of your overall health. 

Marshall Lifestyle Medicine offers a physician-supervised weight loss program that involves sensible use of medications, lifestyle analysis, counseling, coaching, education, and accountability. The program allows for steady and consistent weight loss followed by a maintenance program that is essential for long-term success. 

To schedule a free consultation call (859) 554-8486 or send an email to You can also visit our website for more information,  We look forward to helping you begin the best journey of your life! 

A woman stretching before going on a run




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