HealthyYou Weight Management Program
Get your best weight now with our program. We are ready to take you on a journey to achieve your HealthyYou.
Embark on a weight management program,
set realistic and achievablegoals.
When embarking on a weight management program, it is crucial to set realistic and achievable goals. Instead of aiming for rapid weight loss, focus on sustainable progress. Set specific targets, daily regular physical activities, healthy meal plans, reducing food cravings, adequate sleep, stress management and having Me-Time.
Remember, slow and steady wins the race, and a consistent approach is more likely to yield long-term success.
A key component of any weight management program is a balanced and nutritious meal plan. Our registered dietitian or nutritionist will work with you to develop a personalized eating plan that suits your lifestyle and dietary preferences. Emphasize whole foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Aim for portion control and be mindful of calorie intake while ensuring you meet your nutritional needs.
Physical activity plays a vital role in weight management. Make it a priority to engage in regular physical activity, combining both cardiovascular workouts and strength training. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, cycling, or swimming.
Benefit of proper weight management
Maintaining a healthy weight is essential in leading a happy and fulfilling life. While there are countless benefits of staying within a healthy weight range, unfortunately, millions of people across the world struggle with weight issues. Effective weight management can be challenging, but it is crucial that we make it a priority.
Weight management entails both physical activity and a healthy diet. Choosing healthier food options and reducing our intake of processed foods, sugars and unhealthy fats is vital for effective weight management.
- It will help you achieve your weight and wellness goals
- It will help you build long lasting habits that can improve your physical, mental, emotional and social health
- It will reduce your risk of developing diabetes, hypertension and other weight related diseases
- You will have access to sustainable healthier meal plan options
- Mental well-being and self-esteem will improve significantly
Our program Mantra
- Are you tired of constantly struggling with your weight? Have you tried every diet under the sun, only to regain the weight you lost? It’s time to take a different approach and join our weight management program.
- Our program is not another fad diet or quick fix scheme. Instead, it focuses on sustainable and long-term changes that will help you achieve your weight loss goals and maintain them in the future. We know that every individual is unique, that is why our program is tailored to meet the individual needs of each of our clients.
Our weight management program is backed by scientific research and includes:
- Personalized nutrition plans: Our experts work with you to create a meal plan that suits your taste preferences, dietary restrictions, and weight loss goals. This assures that you get maximum satisfaction from the food you eat as you work towards your weight goals.
- Physical activity program: We understand that physical activity is an important part of weight management, and so we will design a fitness program that suits your lifestyle, level of fitness, and weight loss goals.
- Coaching and support: Our coaches are not only knowledgeable in weight loss management but also empathetic and supportive. They will work with you every step.
Transformation Success Stories
Weight loss Before & After
Before
Waist Circumference 41.5 inches
12 weeks After!
Waist Circumference 33 inches
Lost 16 pounds in 12 weeks!
Before
Weight: 154.8lb
12 weeks After!
Weight 138.8lb
Testimonials
★★★★★
The Nutritionist gave a talk on Green smoothies and this is one of the client’s responses:
Client: Before this program, I gave up on it all. I gave up on self care completely and thanks to Fitfam I have it back. I will replay these inspirational words over and over. I used food to create my own isolated world. To hide. I literally crave the green smoothie. When I was drinking it, ppl would ask me about my skincare. I would tell them about the green smoothie and their faces would look back blankly at me. I then learned not to talk about it because of their reaction to it. I knew they wanted a quick fix.
If I drink a green smoothie at night, I can’t sleep that’s how much energy it has always given me. But when I’m in my spiral, I go for the coffee only to feel sluggish then I think if I had the green smoothie I wouldn’t feel this, but oh the coffee tastes amazing. So now, you’ve confirmed it.
Thank you. I very much needed your words. 🤗❤️😇
★★★★★
★★★★★
Client: I’ve been reflecting on this 12 weeks. I am extremely grateful and thankful for the opportunity to participate. Wumi and Liz your encouragement, patience, grace, wisdom and tangible support is so much appreciated!!! I didn’t reach my initial weight target, I feel that I have exceeded my starting goals. My focus has changed from losing weight, fitting into clothes in my closet to becoming healthy (wholistically). Although I am so thankful for my weight loss (it’s not over…) I am much more thankful for this experience with you ladies. I have learned the need for MY “whole” health, the importance of me. I am continuing to learn about choices (food, exercise, health, boundaries in relationships, releasing to God what I’m not responsible for, celebrating me even in small steps).
★★★★★
Client: Until I started this program, and Dr Wumi ( bless her kind heart), I have realized my relationship with food has always been a negative one. Because I’ve lost inches and not worried ( bless Liz’s heart) who encouraged me it’s not about the numbers, my goal weight is no longer 130. I believe I look the same now at 140 as I did at 130 because of the exercise.
★★★★★
Client: I can’t chant enough how God worked through Dr. Wumi/ Liz and the support of fit fam group to help me accomplish my goals in FINALLY a healthy way. I will always be grateful to you Dr Wumi for starting this group.
★★★★★
Client: Week 11 of the program. I also wanted to share that yesterday I went for a walk and talked on my phone the whole time without getting short of breath.I felt I was able to walk longer. It was amazing.
★★★★★
Client: My biggest downfall was sitting on the couch eating junk at the end of the day. Now I’ve made exercising a habit in place of that. Not always motivated, but disciplined. I bought some cheap exercise equipment off of FB marketplace to make exercise easier on my joints
★★★★★
I feel so much better in many ways that I didn’t expect. I was embarrassed to go out with the size I was, to be honest. I feel way much better now.
★★★★★
One issue that I’m dealing with since having kids and part of the progression of my autoimmune disease is incontinence. Since losing weight and exercising strengthening my core, my incontinence has tremendously improved. In fact, I went to an appointment at CURA for a consultation. I’ve had this booked for a while. I explained my inconvenience had improved. She was impressed with my core strength. She explained the importance of core strength is for incontinence issues. There are still times when it is worse than others. Looking back at my pictures, I see why it was so bad. My abdominal muscles were nonexistent. If it hadn’t been for starting this program, I would not only look fat, but I would have no core strength. I am shocked at the benefits this program has brought.
★★★★★
FAQs
Why can’t I get my weight under control despite eating healthy and exercising?
Some of the factors that may be responsible are:
- Obesity is highly genetic. The more of the genes you have, the more probable it is that you will develop obesity by age 18. 70%-80% of our Body Mass Index is determined by genes.
- The food may be healthy, but your portion may be more than what you need to maintain a healthy weight.
- Stress, inadequate sleep, medical conditions and medications may also play a role.
- Adjunctive therapies may be required including: psychological and behavioural interventions, medications and surgical interventions, to achieve a healthy weight.
Note: Your best weight may never be an ‘ideal’ weight. Setting unachievable targets sets people up for failure.
I am perimenopausal, I think I have hormone imbalance, that is why I am gaining weight. Can I have my hormones checked and corrected?
Way out:
- Reducing intake of sugar, starch and flour.
- regular physical activity.
- sleep schedule.
- Discuss Perimenopausal symptoms with your healthcare provider. Managing the symptoms will also help you to take measures that would assist you to be intentional about healthy eating and regular physical activity.
I crave for sweet things, What can I do to overcome my cravings?
- Stress: acute stress tend to suppress appetite in most people: long-lasting chronic stress is associated with cravings for hyper-palatable, high-fat, calorie-dense foods. Stress is associated with release of cortisol which stimulates appetite and cravings.
- Sleeplessness: Adequate sleep helps to regulate our metabolism. Lack of sleep is associated with imbalances in leptin (a hormone that serves as a gauge for energy reserves and directs the brain to adjust food intake and energy expenditure accordingly) and ghrelin (It is termed the ‘hunger hormone’ because it stimulates appetite, increases food intake and promotes fat storage) levels. These hormonal fluctuations can result in overeating due to craving for sweet, starchy, high-fat and salty food.
- Lack of exercise or regular physical activity: Exercise typically lowers the level of appetite stimulating ghrelin and increases appetite suppressing leptin.
- Hormonal changes: In women, hormones fluctuate during various phases of their menstrual cycle. When estrogen levels are low and progesterone is high (during menstrual bleeding), one may feel increased cravings and less satisfied after eating.
Tips to reduce cravings:
- Aim for nutritionally balanced meals. Food with protein and fibre, provide longer lasting satisfaction
- Regular meals and avoid after-dinner snacks. Don’t wait till you are very hungry to eat. Eat at regular intervals.
- Regular physical activity
- Stress management
- Sleep management
- Discuss your medications with your healthcare provider if they are contributing to weight gain. DO NOT DISCONTINUE ON YOUR OWN
Since having children, I have gained a lot of weight and I am unable to lose weight. What can I do to lose weight?
- If we gain more than 10kg during pregnancy, it may be difficult going back to your pre-pregnancy weight.
- Pregnancy, childbirth and nursing the baby can be challenging and stressful. This may result in developing an unhealthy relationship with food: eating more, craving sweet things and reduced physical activity. These causes weight gain.
- Depression, anxiety during and after pregnancy may also result in eating more and lack of interest in regular physical activity.
Way out:
- Be intentional about healthy eating, regular physical activity during and after pregnancy.
- You can discuss this with your healthcare provider and a nutritionist.
- For Pre and Post partum depression and anxiety, discuss with your doctor who can refer you to a therapist.
- Your doctor may recommend taking antidepressants to control the symptoms so you can eat healthy and be more active.
I have pain all over my body, and everyone, including my doctor keeps telling me to exercise to lose weight. How can I exercise if I am in so much pain?
Way out:
@drwumiwellness
