A Sustainable, Science-Guided Approach to Weight Loss

At IQ Performance Health, we view weight loss as part of a broader wellness system—not a standalone goal. Lasting results come from aligning nutrition, movement, sleep, stress management, and daily habits in a way your body can sustain over time.

Rather than chasing extremes, this guide focuses on practical, evidence-informed principles—calorie awareness, protein intake, structured eating patterns, and lifestyle foundations—that support healthy weight management and long-term well-being.

Understanding Calorie Needs—Without Obsession

Weight loss requires a calorie deficit, but how you create that deficit matters.

Your individual calorie needs depend on factors such as age, sex, body size, activity level, and metabolic health. Tools like Total Daily Energy Expenditure (TDEE) estimates can provide a starting point, but they’re guides—not rules.

IQPH perspective:
Calorie awareness is useful; chronic restriction is not. The goal is a moderate, sustainable deficit that supports energy, mood, and metabolic health—not exhaustion or burnout.

Protein: A Cornerstone of Sustainable Weight Loss

Protein plays a critical role in weight management by:

• Supporting lean muscle mass

• Increasing satiety and appetite control

• Supporting metabolic health during calorie reduction

How Much Protein Is Appropriate?

While the general RDA is 0.8 g/kg, many individuals benefit from a higher intake during weight loss—typically 1.2–1.6 g/kg, depending on activity level and goals.

For example, a 70 kg (154 lb) individual may benefit from approximately 85–110 grams per day, spread evenly across meals to support satiety and muscle maintenance.

The exact amount of protein needed for optimal health varies from person to person and across circumstances. For full details, consults with one of our Integrative Health Practitioners at IQ Performance Health.

Quality Protein Sources

• Lean meats and poultry

• Fish and seafood

• Eggs (for those who aren't reactive)

• Greek yogurt and dairy (be careful if you have food sensitivities)

• Beans, lentils, and legumes

• Tofu, tempeh, and soy products

Protein quality and distribution matter as much as total intake.

Structured Eating Patterns: Use Thoughtfully

Some individuals explore structured eating approaches, such as time-restricted eating or intermittent fasting. These strategies can be helpful for some people—but they are not universally required for weight loss.

If using structured eating:

• Stay hydrated

• Prioritize nutrient-dense meals

• Pay attention to hunger and fullness cues

• Avoid compensatory overeating

IQPH perspective:
Fasting is a tool, not a requirement. The best plan is the one you can sustain while feeling well.

Lifestyle Foundations That Make or Break Progress

Movement

Aim for at least 150 minutes per week of moderate activity, combined with 2–3 strength-training sessions. Movement supports metabolism, muscle preservation, mood, and insulin sensitivity.

Sleep and Stress

Sleep deprivation and chronic stress disrupt hunger hormones and increase cravings.

• Aim for 7–9 hours of quality sleep

• Use stress-management practices such as breathwork, mindfulness, time outdoors, or restorative movement

These factors are often the missing link in stalled weight loss.

Common Pitfalls to Avoid

• Skipping meals → often leads to overeating later

• Relying on “diet” foods → may still be highly processed

• Chasing rapid results → increases rebound risk

• Ignoring recovery → slows metabolic progress

Sustainable progress favors consistency over intensity.

Weight Loss as Part of Whole-Person Health

Healthy weight loss is not about rigid rules or quick fixes. It’s about creating an environment—internally and externally—that supports better decisions over time.

When nutrition, movement, sleep, stress, and recovery align, weight loss becomes a byproduct of improved health—not a constant struggle.

FAQs

How does protein support weight loss?
Protein improves satiety, preserves lean mass, and supports metabolic health during calorie reduction.

What are good ways to increase protein intake?
Include a protein source at each meal—lean meats, fish, eggs, dairy, legumes, or plant-based options.

Can too much protein be harmful?
Excessive protein may not be appropriate for everyone, particularly those with kidney concerns. Individualization matters—more is not always better.

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