A Nurse Practitioner’s Guide to Effective Weight Loss: 9 Tips You Need

Losing weight is a journey that requires dedication, knowledge, and consistency. As a nurse practitioner, I often talk with my patients looking for practical, sustainable ways to lose weight and improve their overall health. If you’re ready to start your weight loss journey in 2025, here are 9 essential tips to help you achieve your goals in a healthy, effective way. 

(Disclaimer: The information provided is for educational purposes only and is not intended for personalized professional medical advice. Always seek the advice of your physician or qualified healthcare provider with any questions you may have before undertaking a new healthcare regimen.)

1. Intermittent Fasting

Intermittent fasting (IF) offers several benefits, including weight loss, and may be a good fit for you. It allows your body to tap into stored energy, enhances insulin sensitivity, lowers blood sugar levels, supports the removal of damaged cells, and can help reduce overall calorie intake, potentially leading to weight loss. IF focuses on when you eat rather than what you eat, but we recommend prioritizing a variety of healthy, nutritious foods during your eating windows. Common methods of intermittent fasting include the 16/8 approach, where you fast for 16 hours and eat within an 8-hour window; the 5:2 method, which involves normal eating for 5 days and restricting calories (500-600) for 2 days; and a 24-hour fast, where you consume only water, herbal tea, black coffee, and broth for 1 or 2 days each week.

2. Build Muscle and Increase Physical Activity

Physical activity is key to any weight loss and wellness plan. While cardiovascular exercise helps burn calories and improve cardio-respiratory fitness, don’t overlook the power of strength training. Building muscle helps to increase your metabolism, which means you burn more calories even when you’re at rest. Aim to include resistance training into your routine at least 2–3 times weekly. Ideally a minimum of additional 20-30 minutes of physical activity (cardio) at least 5 days per week.

3. Boost Gut Health with Probiotics

Gut health plays a crucial role in weight management. Probiotics, the beneficial bacteria found in foods like yogurt and fermented vegetables, can support a healthy digestive system. A balanced gut microbiome may help with weight regulation by assisting your metabolism and appetite.

4. Limit Added Sugar

Added sugars found in sugary drinks, snacks, cereals, desserts, and processed foods can quickly ruin your weight loss efforts. These sugars provide empty calories that can lead to increased hunger, unwanted cravings, weight gain, insulin resistance, and Type 2 Diabetes. Instead of sugary snacks, focus on the natural sugars found in whole fruits for a healthier swap.

5. Choose Healthy Fats

Healthy fats, such as those found in olive oil, fish, avocados, and nuts can help with weight loss. These fats give you energy, help you feel full longer, and support the absorption of fat-soluble vitamins A, D, E, and K, but it’s important to consume them in moderation.

6. Eat Fresh Foods

Incorporating more fruits, vegetables, nuts, legumes, and whole grains into your diet can make a significant difference in your weight loss efforts. Fresh, whole foods are more nutritious and less calorie-dense than processed foods. They also contain more fiber which helps keep you feeling full longer, reduces blood sugar and insulin spikes, and aids with digestion. When you choose fresh ingredients, you’re not only getting more vitamins and minerals, but you also avoid the added sugars, sodium, chemicals, and preservatives found in packaged foods. Some people choose to use more flavorful ingredients to help reduce calories without sacrificing taste. Aim to make fresh foods the foundation of your meals.

7. Get Enough Sleep

Adequate sleep is essential for weight loss. When you don’t get enough rest, your hormones become imbalanced. This can lead to increased appetite and cravings, making it harder to lose weight. Aim for 7–9 hours of quality sleep each night to support your weight loss goals.

8. Control Portion Sizes

Portion control is critical, especially when dining out. Restaurant portions are often much larger than what your body needs. One simple trick is to cut your meal in half when it arrives and ask for a takeout container. This prevents overeating and helps you stick to a healthier portion size. Other options include ordering an appetizer as your meal, or a children’s meal.

9. Share Your Plan

Accountability can be a powerful motivator on your weight loss journey. Share your goals and plan with someone you trust, whether it’s a friend, family member, or even a healthcare professional. Having someone to check in with can help you stay on track and keep you motivated when times get tough.

Your Journey to a Healthier You Starts Now

Effective weight loss is not about drastic changes or restrictive diets—it’s about making sustainable, healthy choices that work for your body and lifestyle. Gradual, positive changes will lead to long-term success, improved health and wellness, and may reduce the risk of heart attack, stroke, and diabetes. When you become a client at Moore Wellness Solutions, you will receive a professional and personalized approach to wellness, sustainable weight loss, and improved health. Our board-certified family nurse practitioner personally offers wellness coaching and medical-assisted weight loss options to help you establish a healthy lifestyle and reach your goals – schedule a weight loss consultation with us today! 

Here’s to a healthier, happier you this year!

Call or text us at 860-512-8200 or book your appointment online today!  

Rejuvenate. Recharge. Redefine.