Introduction

Dr. Mike Israetel from Renaissance Periodization presents a series of videos that teach how to eat healthily, make balanced meals, count macros, and maintain a stable eating pattern. This article focuses on video number six, which discusses weight loss phases and how to get your weight within a healthy range.

Determining a Healthy Weight Range

– The healthy weight range varies for different individuals.
– The range given in the Renaissance Periodization book, Understanding Healthy Eating, provides a good representation.
– For example, a 5’5″ female can weigh anywhere between 105-180 pounds and still be considered healthy.
– Losing or gaining weight within this range may not necessarily improve one’s health.
– Consult a doctor before making any changes to your weight.

Gaining Weight to Become Healthier

– If you are under the healthy weight range for your height, gaining weight, especially muscle, may improve your health.
– Consult with your doctor to confirm that gaining weight is a good idea.
– While being physically active, eat a normal healthy diet as explained in the previous videos.
– Add larger portions of carbohydrate-rich foods and fats to your diet.
– Include 2-6 purposeful “fun meals” per week to increase your calorie intake.

Losing Weight to Become Healthier

– Confirm with your doctor that weight loss is safe and will likely improve your health.
– If you are within the healthy range, weight loss may not improve your health and should be considered for aesthetic reasons only.
– Create a 500 calorie deficit by removing carbs and fats from your diet.
– Stay just as active, if not more so, during the weight loss process.
– Repeat this process daily for 6-9 weeks, staying away from junk food and weighing in a few times a week to track progress.
– Adjust your diet accordingly if you are not losing weight or losing it very slowly.

Helpful Tools for Weight Management

– The RP diet app can help you keep track of your weight loss journey by providing customized meal plans and tracking your progress.
– Renaissance Periodization also offers simple diet templates to help you maintain a healthy diet.
– These tools are optional, and you can also manage your diet and weight loss journey on your own.

Conclusion: Key Takeaways

– Determine your healthy weight range and consult with your doctor before making any changes to your weight.
– Gaining weight may be necessary for some individuals to improve their health.
– Losing weight can be beneficial for those who are outside the healthy weight range.
– Stay active and maintain a healthy diet while adjusting your calorie intake to achieve your desired weight.
– The transition to maintaining your new weight is crucial for long-term success, which will be the subject of the next video in the series.