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Health Benefits of Losing Weight

In addition to looking better and feeling more self-confident there are also positive health benefits to losing weight. Losing just five to ten percent of your body weight will lower your:

  • blood pressure treating Hypertension

  • lipid levels (fats) treating Heart Attacks, Strokes

  • glucose (blood sugar) treating Diabetes

Losing five to 10 percent of your body weight is a good starting goal for many patients.

Here are some facts about weight loss and health:

  • Losing just three to five percent of your body weight will lower your chances of getting heart disease.

  • High blood pressure is twice as common for obese adults than adults who aren't obese.

  • For every two pounds you gain, your chances of developing arthritis go up by nine to 13 percent.

  • For every two pounds you gain, this puts another four pounds of pressure on your knees. Being overweight increases your chances of having knee pain.

  • Older people who are obese have lower muscle mass. This means they're more likely to fall and fracture bones.

  • People who are overweight have higher odds of dying or having serious complications during surgery.

  • If you are significantly overweight BMI > 30, your chances of clinical depression go up. 

Losing weight occurs when you burn more calories than you take in, which causes fat stores to be used to meet metabolic demands. Losing weight involves a combination of healthy eating, regular physical activity, and lifestyle changes.


Maximal health and longevity occur with a BMI of 18-25.  So something in this range should be your ultimate goal.  You can calculate your BMI or determine your BMR - how many calories you use a day - click here.   

Set achievable and realistic weight loss goals. Aim for a gradual and sustainable loss, typically 1-2 pounds per week.

Weight Loss Calories Matter


Make sure to change up your meals so you don’t get bored. For inspiration, check out the phone application Mealime (see below)


Breakfast (Approximately 300-400 calories):

  • Scrambled eggs with spinach (½-⅓ cup) and sliced cherry tomatoes (¼ cup) 

    • Whole-grain toast

    • 1 medium-sized piece of fruit (e.g., an apple or a banana)

    • Black coffee (can add milk or plant based milk) or green tea (without added sugar) 

  • Fruit smoothie 

    • 1 cup milk, ½ cup greek yogurt or one cobani container of greek yogurt, 1 cup frozen fruit of choice

  • Protein shake 

    • 1 cup milk, 1 scoop protein powder, 1 tablespoon peanut butter, 1 frozen banana, 6 ice cubes (more or less depending on how thick you want it) 


Morning Snack (Approximately 100-150 calories):

  • Suggestion 1) Greek yogurt with a handful of berries

  • Suggestion 2) A small handful of almonds or walnuts

  • Suggestion 3) Piece of fruit

  • Suggestion 4) 20 baby carrots and 2-3 tablespoons of hummus 


Lunch (Approximately 400-500 calories):

  • Sugesstion 1) Grilled chicken or tofu salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing

    • Quinoa or brown rice on the side

    • Water or herbal tea

  • Sugesstion 2) Turkey sandwich on whole wheat toast, 1 slice of cheese, lettuce, tomato, ½ tablespoon of hummus or spread of choice 

    • Water or herbal tea

    • ½ cup veggies or piece of fruit 


Afternoon Snack (Approximately 100-150 calories):

  • Sliced vegetables (carrots, bell peppers, cucumber) with hummus

  • A small piece of string cheese

  • ¼ cup nuts or trail mix


Dinner (Approximately 500-600 calories):

  • Baked or grilled salmon (or steak, or grilled chicken) or a plant-based protein source (like lentils or chickpeas)

    • Steamed or roasted vegetables (broccoli, cauliflower, carrots)

    • Sweet potato or a small serving of whole-grain pasta

    • Water or herbal tea

  • Banza protein pasta or whole wheat pasta (1c-½ cup cooked) with marinara pasta sauce. 

    • Make sure to include lots of chopped sauteed veggies such as onions, bell peppers, zucchini, mushrooms, and/or cherry tomatoes. 

    • Add in some lean turkey or ground beef for protein 

  • Grilled chicken (or any lean meat) with lettuce and add whatever chopped veggies you’d like. Try to use a light dressing like a vinaigrette or a little olive oil and balsamic vinegar. 


Healthy Dessert (Approximately 100-150 calories):

  • Greek yogurt parfait with a drizzle of honey and a sprinkle of nuts or seeds

  • Fresh berries or a small piece of dark chocolate

**Remember, these are just examples, and it's important to tailor your meals to your preferences and nutritional needs. Additionally, calorie needs can vary, so these estimates may need adjustment based on your individual circumstances. 


There are several free apps available for meal planning and calorie tracking that can help you manage your diet and achieve your weight loss goals. Here are some popular ones:

  • MyFitnessPal:

    • MyFitnessPal is a comprehensive app that allows you to track your food intake, exercise, and weight. It has a large food database, making it easy to log your meals. The app also provides nutritional information and tracks your progress over time.

  • MyPlate by Livestrong:

    • MyPlate helps you track your meals, exercise, and weight loss progress. It provides nutritional information for foods and allows you to set personalized goals.

  • Mealime:

    • Mealime is a meal planning app that helps you create a personalized meal plan based on your dietary preferences and restrictions. It also generates a shopping list for your chosen recipes.

  • Yazio:

    • Yazio is a versatile app that not only tracks calories but also helps with meal planning and nutritional analysis. It provides personalized recommendations based on your dietary preferences and goals.

  • Cronometer:

    • Cronometer focuses on detailed tracking of nutrient intake, including vitamins and minerals. It's suitable for those who want a more in-depth analysis of their diet.


Remember, the effectiveness of these apps depends on your consistency in using them. Choose one that aligns with your preferences and goals, and consider the features that matter most to you, whether it's meal planning, calorie tracking, or community support. 


Explore the website

For customized calorie count, visit this website! Type in your goal weight, your daily activity, your gender, age, and height. It will give you a custom calorie count based on these factors. You can also get this information using the phone application MyFitnessPal. 

Weight Loss inforgraphic - Botox Oahu

Balanced Diet:

    • Focus on a balanced diet that includes a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats.

    • Be mindful of portion sizes to avoid overeating. Our minds can play a big role in portion control. Using smaller plates and bowls can help you eat less.

    • Eat regular meals and include healthy snacks to keep your metabolism active and prevent overeating during main meals.

  • Stay Hydrated:

    • Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger.  And having a belly full of water makes you less hungry. 

    • Drink at least 8 glasses of water a day, which is roughly equivalent to about 64 ounces or 2 liters.

  • Limit Processed Foods and Sugar:

    • Reduce your intake of processed foods, sugary beverages, and snacks. These often contain empty calories and can contribute to weight gain.

  • Mindful Eating:

    • Pay attention to what you eat. Avoid distractions like TV or smartphones during meals, and savor each bite. This can help you recognize when you're full.

  • Physical Activity:

    • Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training exercises at least twice a week.

  • Sleep Well:

    • Ensure you get enough quality sleep. Lack of sleep can disrupt your body's hunger hormones and increase cravings for unhealthy foods.

  • Manage Stress:

    • Practice stress-reducing techniques such as meditation, deep breathing, or yoga. Stress can lead to emotional eating and weight gain.

  • Keep a Food Journal:

    • Track your food intake to become more aware of what and how much you're eating. This can help you identify patterns and make healthier choices.

  • Accountability and Support:

    • Share your weight loss goals with a friend or family member for support. Consider joining a fitness class or seeking professional guidance from a nutritionist or personal trainer.

    • Weigh yourself 1-2x a week so you stay on track!

  • Be Patient and Persistent:

    • Weight loss takes time, and it's important to be patient and persistent. Celebrate small victories and focus on long-term success.

Weight Loss inforgraphic - Botox Oahu

Get a Smart Scale

You should be weighing yourself at least once a week and should be aiming for a weight loss of one to two pounds a week.  

An essential tool to help you lose weight is a modern scale that can measure body fat in addition to your weight.  They have associated phone apps that connect via Bluetooth to the scale making it easy to track your progress. Additionally, a scale that measures body fat can help you ensure that you are losing fat and not muscle mass.

These scales are very affordable and many can be found for less than $30 on Amazon.  These scales are typically easy to use, provide accurate measurements of your body fat percentage, have a phone app, and can sync with Apple Health or Google Fit, making them a convenient and cost-effective way to monitor your progress on your weight loss journey.

Smart Scale
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