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  • Writer's pictureDennis Romatz

How To Lose Weight And Keep It Off

Updated: Apr 18

Finally, a solid blog about how to lose weight with a personal trainer!

You want to lose weight, but can't seem to sort through all of the methods you've read about.

You've tried everything...diets, trends, fads, keto, intermittent fasting. You've even hired personal trainers who couldn't help you lose weight.

Here it's how to lose weight with a personal trainer.

I'm Dennis Romatz, weight loss specialist at Dennis Romatz Fitness. I can help you lose weight with my nutrition coaching administered thru coaching with my fitness programs targeting weight loss.

I'm going to put your mind at ease and very simply explain how to lose weight at a decent pace and very sustainably.


Here's What's Included

1. MY WEIGHT LOSS PROCESS EXPLAINED My clinical based weight loss training is a methodical process that involves several important steps, all of which play an integral role in body fat reduction and weight loss.

  1. Thorough fitness assessments, screens & tests

  2. Weight loss specific fitness training program design

  3. Weight loss specific nutrition program design

  4. Implementation of heart healthy "increased cardio" training

  5. Extraction of unhealthy foods from daily consumption

  6. Implementation of "LISS" fitness training protocols

  7. Addition of necessary foods for performance & recovery

  8. Implementation of HIIT fitness training protocols

  9. Caloric adjustments

  10. Addition of strategies for sustainable weight management

2. USING SCIENCE FOR WEIGHT LOSS I am an expert clinical & exercise physiology based certified weight loss specialist who guarantees body weight reduction for all of his weight loss clients. ​ I combine fitness training and nutrition coaching to dramatically reduce body weight, body size and body fat percentages. ​ Thorough assessments, screens and tests are performed, a weight loss goal specific training program is designed, weight loss exercise protocols are implemented, monitored and scaled progressively to counter adaptations and during this process, weight loss and caloric deficit specific meal plan are advised and healthy behavioral modifications strategies are endorsed. 3. WEIGHT LOSS WITH FITNESS TRAINING The personal fitness training sector of my weight loss program involves mostly the use of cardio, but at varying heart rates and intensities for different types of fuel usage to burn calories from either subcutaneous and visceral body fat or glucose & glycogen. ​ During the first two weeks of fitness training for weight loss, I focus on getting my clients more heart healthy and and fit by increasing their level of performance so they are able to endure the 60 minutes workouts and perform well enough to burn ample calories for to achieve weight loss results. ​ I then use Low Intensity Interval Training (LISS) to use body fat as a fuel as studies show that we use body fat as a fuel to burn calories at lower training intensities and lower heart rates. I then implement High Intensity Interval Training (HIIT) protocols once my client's body weight is lower when there is less chance of joint stress and injury.


I feel strongly that nutrition is the key part of anyone losing weight effectively and sustainably. ​I firstly perform a thorough nutrition and food intake screen. After this analysis, data is collected which provides me with the basis for deleting the unhealthy foods and drinks being consumed. I know that I must first get rid of the bad foods you eat as the initial step in this process. ​ Once the unhealthy food is deleted from your diet, I take approximately two weeks and scrutinizes your training performance and recovery. I then start to add necessary foods to your daily intake which will enhance both performance and recovery or as you require. I always adjust your food intake so that you are in a caloric deficit until you reach your desired body weight. ​ Once your diet is optimized, I then makes micro caloric adjustments to make your food intake become perfect. More information on my nutrition coaching can be found here.

5. WEIGHT LOSS WITH HEALTHY LIFESTYLES Weight loss and weight management is achieve and maintained with a healthy lifestyle inclusive of daily exercise, proper nutrition and healthy daily habits. ​ I teach strategies for living a healthy lifestyle so that you can achieve and sustain weight loss as well as accomplish all of your other various health & fitness goals.

  • Ample rest with quality sleep

  • A healthy morning ritual of meditation & preparation

  • Daily affirmations for confidence

  • Cardiovascular and muscular exercise

  • Healthy meal consumption

6. WEIGHT LOSS USING WEARABLE TECHNOLOGY I guarantee weight loss for all of my training clients because I track their training intensities, training ventricular zones, heart rates and calories using wearable technology. ​ As the saying goes "what can be measured, can be managed". Great success can be achieved by properly managing your training heart rate and ventricular zones to dictate the fuel (body fat or sugar) you're using to burn calories when on a weight loss program. ​ I have chosen the Polar H10 Heart Rate Sensor for it's outstanding ability to track your exact heart rate in real time allowing him to make adjusts to your training intensities to elicit the desired heart rate. This allows me to either train you with a higher heart rate to burn sugars you've just eaten or to train you at a lower heart rate to use more of your body fat as a fuel source to get rid of itself. Yes, we use body fat as a fuel to burn itself up! Interested to learn even more? You can visit my weight loss page to find more invaluable weight loss information.


How to Lose Weight: The Romatz Weight Loss Method

The Most Advanced Weight Loss Program on the Planet

"With The Romatz Weight Loss Method, the most advanced weight loss program in the world, as your personal trainer for weight loss, I integrate comprehensive assessments, principles of Lipolysis (fat burning), exercise physiology, sports science, nutrition, and behavioral psychology into one cohesive approach.

This holistic program is designed to deliver the most effective weight loss workouts for outstanding results.

​My weight loss workouts are meticulously crafted to optimize fat burning and maximize calorie expenditure. Through a combination of low intensity, steady state (LISS) cardiovascular exercises, strength training, and high-intensity interval training (HIIT), I create a diverse and challenging workout regimen that keeps your body constantly engaged and pushing its limits.

The workouts are customized to your specific needs and goals, taking into account your fitness level, body composition, and any underlying health considerations. I understand that everyone is unique, and our program is tailored to suit individual requirements, ensuring optimal results.

To further enhance the effectiveness of my weight loss workouts, I incorporate the latest advancements in exercise physiology and sports science. This includes techniques such as metabolic conditioning, periodization, and progressive overload, which are strategically implemented to continuously challenge your body and prevent plateaus.

Moreover, my weight loss program emphasizes the importance of nutrition in achieving sustainable weight loss. I provide personalized dietary guidance, focusing on balanced and nutrient-dense meals that support your body's energy needs and facilitate fat loss. By combining the right exercise regimen with a supportive nutrition plan, I create a synergistic effect that accelerates your weight loss journey.

In addition to physical aspects, I understand the significant role behavioral psychology plays in successful weight loss. My program incorporates behavioral strategies and coaching to help you develop a positive mindset, overcome obstacles, and make lasting lifestyle changes. I address emotional eating patterns, stress management techniques, and self-motivation strategies to ensure long-term success and maintenance of your weight loss achievements.

With The Romatz Weight Loss Method, you can expect a comprehensive and effective approach that goes beyond traditional weight loss programs. By integrating the principles of Lipolysis, exercise physiology, sports science, nutrition, and behavioral psychology, I empower you to achieve outstanding results and transform your life. Say goodbye to ineffective workouts and welcome a program that truly delivers sustainable and remarkable weight loss outcomes."

What is the substance in our bodies that is causing weight gain?

We would answer this question by process of elimination. That is to ask, what is essential and what is not?

We will not lose skin, bone, muscle, tendon, ligament, organs, vessels, arteries and blood. We also don't want to lose water.

So what's left? Subcutaneous and visceral body fat. Coincidentally, that's what people complain of having to much of.

So, now we have identified body fat as the only substance in our bodies that we don't need and that is causing our weigh gain.

Let's ask ourselves the next question.

How did the fat get in our bodies?

If we can understand how fat enters our body or gets stored in our bodies, we can then start to solve our weight loss equation.

The simplified answer is that when we eat carbohydrates and processed sugars (an external source of energy) and we do not "burn off" these sugars as an energy fuel source, our body starts to store these carbs and sugars as fats. That's right, fat doesn't cause us to be fat. Starchy carbs and processed sugars (and a sedentary lifestyle) cause the human body to store fat.

We've now identified body fat as the substance causing weight gain and also learned how fat gets stored in our body.

Now, let's take the next step and learn how to get the fat out of our body so that we can reduce the weight and size of our body.

How do we get the fat out of our body?

The human body needs a fuel source to create energy to cause human movement in order to burn calories. So, if carbs and processed sugars are an external energy that leads to fat storage if not completely utilized as energy, what would be a good source of energy to burn fat calories?

Stay with me because here's where it starts to get good and I mean really simple!

Stored fat is an energy source. That's right, the same fat that we are trying to get rid of is actually an energy source that we can use to, well, get rid of itself!

Simply put, we can use fat as a fuel to burn calories and it will eventually burn itself off and there will be nothing left. Consequently, our body will contain little or no fat, be smaller in size and be lighter. Pretty cool eh?!

This is why when people call me for weight loss,

I tell them to relax, weight loss is really very easy when you know the formula and equation.

So, I know what you're how do I use fat as a fuel to burn calories?

Here we go!

1. Exercise at the proper heart rate to burn fat calories

The answer is to simply get moving, but exercise, fitness train, workout...whatever term you like to use, at an intensity level which has your heart rate in a maximal fat burning zone.

Here is where things start to get easy. Yet, this is the same time where you will be sold or maybe have been sold on workouts which were incorrect ie: H.I.I.T. High Intensity Interval Training. H.I.I.T. protocols have people training in a very high heart rate zone. Sure, you'll burn a lot of calories, but this isn't the zone where our body uses fat as an energy source. In this high heart rate zone, our body uses glucose, or the sugars in the foods you've just eaten as a fuel to create energy to burn calories.

You're thinking, wait....I've been crushing these H.I.I.T. workouts and not burning fat? Yep, you've been sweating a lot and simply using glucose as a fuel. You burned out after 20 minutes and all you did was lose water weight.

Your mistake was training in the incorrect ventricular or heart rate zone. Basically you've been training crazy hard in the wrong zone and waiting a lot of energy and a lot of workouts doing the wrong thing.

You're thinking, why were you told to do the high intensity class when in reality, it would help you lose weight by burning fat? The answer is because hot, sweaty, rah rah rah workouts are easy for gyms, studios and trainers to sell to you. It's gives you the sensation and "feel" of a great workout when in reality it makes you fit, but not slim! I'll let you deal with your gym or ex trainer later because right now, I have more to teach you!

So, how do you need to workout? Well, first, just chill a bit and understand that this weight loss process is easier than you think and so should your training

The methodology is simple. Start training in the proper heart rate zone.

I get the best results when my clients train for the one hour that I have with them, in a heart rate zone between 122 - 133 beats per minute.

If you walk on a treadmill you'll learn that 133 BPM is about at a warm-up speed. Yes, that's right, a casual, leisurely walking pace burns a lot of calories from fat!

But wait...high heart rate burns a lot of calories (from glucose not fat).

Low heart rate obviously burns less calories. Here is the part where you'll have to exercise and find your way.

You'll have to spend some time training in the proper heart rate zone and extend the duration of your workouts to meet or exceed your desired number of calories.

I like my clients to train between 128 - 133 BMP and burn a minimum of 500 calories per workout. Then, add in all of the other calories burned during the course of the 24 hour day. The, start to target an approximate number of calories to be burned per day.

This is the formula for being calories deficient on a daily basis to find the exact numbers that work best for you.

Walking on a treadmill is the best way to maintain a steady heart rate as all you need to do is simply set the speed which renders your desired heart rate.

Floor exercises are more difficult to track heart rate because they are more intensive, cause the heart rate to shoot up quickly and then require a rest to lower the heart rate to your desired number. There are a lot of inconsistencies so this is why i recommend simply walking on a treadmill to maintain your desired heart rate. You can walk forward, backward sideways and on an incline to use the various leg muscles to diversify a bit.

2. Track your heart rate with a Polar H10 heart rate sensor

As you can see, tracking your heart rate is the key to this weight loss process.

You can't always walk and hold your hands on the treadmill the entire time. I get that!

I have all of my weight loss and personal training clients wear a Polar H10 Heart Rate Sensor with the corresponding app on their smart phone.

I've tried all of the heart rate tracking sensors on the market and nothing compares to the Polar H10. It has made my career as a personal trainer so much easier and I can now guarantee weight loss on a daily basis if my clients wear and use the device.

The Polar H10 has no lag time and provides bio data in real time which can be viewed on your smart phone screen which is is front of my clients in in my hands the entire workout.

You will always be training correctly if you accurately track your heart rate with precision. The Polar H10 does exactly that.

So, armed with the knowledge of the proper heart rate training zone and your Polar H10 to help you track, you should always be training perfectly and well on your way to burning fat and losing weight.

Contrary to what you may have heard, weight loss is not only about calories out vs. calories in.

We don't want to simply be burning a ton of calories just for the sake of burning calories.

We want to be targeting burning calories from fat which requires us to be tracking our heart rate so as to always be training in a fat burning zone which clinically, we know to be at lower heart rates.

In fact, I've had my personal training clients wear their Polar H10 for eight hours at night while they sleep. Each client would consistently burn between 1,400 - 1,500 calories with approximately 65% of those calories being burned from fat. And I know this statistic to be true because the beauty of the Polar H10 is that it shows exactly what percentage of the calories you burn come from fat during each workout or activity, including sleep.

3. Eat sensibly with Plant Based meal plans

It was once believed that exercise & diet are the 50% / 50% equation for weight loss.

Actually, this couldn't be further from the truth.

The reality is that the ratio is more like 20% exercise and 80% nutrition. There simply are no sustainable weight loss results without focusing first and foremost on the foods you consume or don't consume.

People always ask me "what should I be eating"? The answer is more like what you shouldn't be eating because those are the foods which contributed to you storing fat.

Imagine a whiteboard cluttering with a bunch of black marker scribble. Ya, that's a metaphor for your food consumption!

Now image that white board being wiped clean. It's now a blank white board to fill as you see fit.

Let's start with red, orange, yellow, opaque, green, purple and blue. These are all the colors of vegetables with various micro nutrients and phytonutrients. Now let's use some deep dark red, deep blue, maroon and bright red. These are the colors of nutritious berries filled with antioxidants and immune boosters.

Coincidentally, of all of these foods are nutrient dense, high performance foods which are extremely low in calories. Get that....high in nutrients, low in calories. You can eat as much as you want and there will be very little cause for concern.

Leafy greens, cruciferous vegetables, berries, seeds, nuts are all recommended foods which you can start with.


Assess current intake and goals

Assessing your current intake and goals is an important step in creating a caloric deficit for weight loss. Here are the key factors to consider:

  1. Calculate Basal Metabolic Rate (BMR): BMR is the number of calories your body needs to maintain basic bodily functions at rest. Several formulas, such as the Harris-Benedict equation, can estimate your BMR based on factors like age, gender, weight, and height.

  2. Determine Total Daily Energy Expenditure (TDEE): TDEE represents the total number of calories your body needs to maintain its current weight, taking into account your activity level. Multiply your BMR by an activity factor (sedentary, lightly active, moderately active, very active) to estimate your TDEE.

  3. Set a realistic weight loss goal: During your free trial session where I perform comprehensive evaluations & assessments, we'll discuss your goals at length and determine a healthy and realistic weight loss goal. A safe and sustainable rate of weight loss is typically around 1-2 pounds per week, however, with my Romatz Weight Loss Method, we can rapidly burn body fat and reduce your weight by as much as a half pound or more per day.

  4. Create a caloric deficit: To lose weight, you need to create a deficit between the calories you consume and the calories you expend. A general rule of thumb is to aim for a daily deficit of 500-1000 calories, which would result in a weekly weight loss of 1-2 pounds. However, it's essential to ensure that your calorie intake remains within a healthy range (typically not below 1200 calories per day for women and 1500 calories per day for men).

  5. Adjust calorie intake: Subtract the desired caloric deficit from your TDEE to determine your target daily calorie intake for weight loss. Keep in mind that larger deficits may lead to faster weight loss initially but can be harder to sustain long-term. Gradual and sustainable weight loss is generally recommended.

  6. Monitor and adjust: Regularly track your food intake and monitor your progress. If you're not losing weight as expected, you may need to reassess and adjust your calorie intake or physical activity level. Remember, everyone's metabolism is different, and individual responses to calorie deficits may vary.

  7. Consider macronutrient balance: While a calorie deficit is crucial for weight loss, it's also important to focus on a balanced macronutrient intake. Aim for an appropriate distribution of carbohydrates, proteins, and fats that supports your overall health and well-being. Myself and my team at Dennis Romatz Fitness can help you with this.

  8. Monitor overall health: Weight loss should be approached with consideration for your overall health. If you have any underlying health conditions or specific dietary requirements, we'll work closely with you to ensure your weight loss approach aligns with your unique needs.

Calculate caloric needs

To calculate your caloric needs for a caloric deficit, you'll need to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Here's how you can estimate these values: 1. Calculate your Basal Metabolic Rate (BMR):

  • For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5

  • For women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

2. Determine your Total Daily Energy Expenditure (TDEE):

  • Sedentary (little to no exercise): TDEE = BMR x 1.2

  • Lightly active (light exercise/sports 1-3 days per week): TDEE = BMR x 1.375

  • Moderately active (moderate exercise/sports 3-5 days per week): TDEE = BMR x 1.55

  • Very active (hard exercise/sports 6-7 days per week): TDEE = BMR x 1.725

3. Set your desired caloric deficit:

  • Determine how many calories you want to reduce from your daily intake. A safe and sustainable caloric deficit for weight loss is typically around 500-1000 calories per day, which leads to a weekly weight loss of 1-2 pounds.

4. Calculate your target daily calorie intake:

  • Subtract the desired caloric deficit from your TDEE. For example, if your TDEE is 2000 calories and you aim for a 500-calorie deficit, your target daily calorie intake for weight loss would be 1500 calories.

Develop a balanced meal plan

Developing a balanced meal plan for a caloric deficit and weight loss involves careful consideration of nutritional needs, portion control, and food choices. To create such a plan, I would typically start by determining your daily calorie target based on your specific goals and recommended deficit. I would then focus on incorporating a variety of nutrient-dense foods from different food groups, including lean proteins, whole grains, fruits, vegetables, and healthy fats into a meal plan prescription. The meal plan would be designed to provide adequate protein to support muscle maintenance, fiber for satiety and digestive health, and essential vitamins and minerals. Portion sizes would be controlled to ensure a suitable calorie intake, and attention would be given to minimizing added sugars, processed foods, and unhealthy fats. We might might even consider spacing out meals and snacks throughout the day to maintain stable energy levels and prevent excessive hunger. Overall, our goal would be to create a sustainable and enjoyable meal plan that supports weight loss while meeting your body's nutritional requirements.

Portion control and calorie tracking

Portion control and calorie tracking are essential strategies for achieving a caloric deficit and supporting weight loss. Here's how they can be implemented:

  1. Portion control:

  • Use smaller plates and bowls to visually trick yourself into perceiving larger portions.

  • Learn to estimate portion sizes using common household objects as references. For example, a serving of meat should be about the size of a deck of cards.

  • Fill half of your plate with non-starchy vegetables like leafy greens, broccoli, or bell peppers. This helps increase the volume of your meals while keeping calories low.

  • Be mindful of high-calorie foods and ingredients, such as oils, dressings, sauces, and sweets. Use them sparingly or opt for lower-calorie alternatives.

  • Slow down your eating pace, chew thoroughly, and savor each bite. This allows your brain to register feelings of fullness more accurately.

  1. Calorie tracking:

  • Use a food diary or a mobile app to record everything you eat and drink throughout the day. Be diligent and include portion sizes as accurately as possible.

  • Consult food labels or use online databases to find the calorie content of different foods. Keep in mind that some whole, unprocessed foods may not have labels, so additional research may be needed.

  • Pay attention to hidden calories, such as those in beverages, condiments, and cooking oils. These can add up quickly and impact your overall calorie intake.

  • Track your progress over time, noting any patterns or trends. This can help you identify problem areas or areas of success and make adjustments accordingly.

  • Be honest and consistent with your tracking. Even small bites or tastes should be recorded to get an accurate picture of your overall calorie intake.

Nutritional education

Nutritional education plays a vital role in achieving a caloric deficit for weight loss. Here are some key areas of focus for gaining knowledge and making informed choices:

  1. Understanding macronutrients: As your nutrition coach, we would teach you about the three macronutrients: carbohydrates, proteins, and fats. Understand their role in the body, their calorie content per gram (carbohydrates and proteins have 4 calories per gram, while fats have 9 calories per gram), and their impact on satiety and energy levels.

  2. Caloric density: Familiarize yourself with the concept of caloric density, which refers to the number of calories in a specific volume or weight of food. Foods with high caloric density, such as processed snacks and desserts, tend to be calorie-dense and can hinder weight loss efforts. It's important to focus on incorporating more foods with low caloric density, such as fruits, vegetables, and lean proteins, which provide volume and satisfaction while being lower in calories.

  3. Portion control: I will stress appropriate portion sizes and how to estimate them because this s where people would stray and end up consuming too many calories er meal or sitting. Understanding serving sizes can help you control your calorie intake and make mindful choices. Tools such as measuring cups, food scales, and visual references can assist in portion control.

  4. Nutrient density: Emphasizing nutrient-dense foods that provide a high amount of essential nutrients relative to their calorie content is vital. Whole grains, lean proteins, fruits, vegetables, legumes, and healthy fats should be prioritized to meet your nutritional needs while keeping calorie intake in check.

  5. Reading food labels: You'll learn to read and understand food labels, including information on serving sizes, calories per serving, and the nutrient content because being educated, informed and making smart, sensible label-based purchases is essential. We'll pay special attention to added sugars, unhealthy fats, and sodium content, as these can impact both weight loss and overall health. In fact, these are the killers of weight loss

  6. Cooking and meal preparation: Gaining knowledge about healthy cooking techniques, such as baking, grilling, steaming, and sautéing, to reduce the need for excessive added fats is also essential. Experiment with flavoring meals using herbs, spices, and other low-calorie ingredients instead of relying on high-calorie sauces or dressings which may contain harmful chemical preservatives.

  7. Mindful eating: Developing an awareness of your eating habits and practice mindful eating plays a crucial role as it help a person dial into being in the moment and if they are really hungry or just eating out of a habit. Pay attention to hunger and fullness cues, eat slowly, and savor your meals. This can help prevent overeating and foster a healthier relationship with food.

  8. Hydration: Understand the importance of staying hydrated and how water can help support weight loss efforts. Replace sugary beverages with water or unsweetened drinks to reduce calorie intake.

  9. Seeking professional guidance: Consider consulting myself or one of my team at Dennis Romatz Fitness for personalized guidance. We are available for nutrition coaching, weight loss and related services online. We can provide you with specific recommendations tailored to your individual needs and goals.

Behavior modification

Behavior modifications are crucial for creating a caloric deficit and achieving sustainable weight loss. Here are some key behavior modifications that can support your efforts:

  1. Self-monitoring: Keep track of your food intake, physical activity, and progress towards your goals. This can be done through food journals, mobile apps, or online trackers. Self-monitoring enhances awareness and accountability, making it easier to identify patterns, triggers, and areas for improvement.

  2. Goal setting: Set realistic, specific, and measurable goals that align with your weight loss aspirations. Break them down into smaller milestones to stay motivated and track progress. Goals can include achieving a certain caloric deficit per day, incorporating more physical activity, or reducing portion sizes.

  3. Mindful eating: Practice mindful eating by paying attention to physical hunger and fullness cues. Slow down, savor each bite, and engage all your senses while eating. This helps prevent overeating and promotes a healthier relationship with food.

  4. Portion control: Learn appropriate portion sizes and practice portion control. Use smaller plates, bowls, and utensils to visually trick yourself into perceiving larger portions. Be mindful of portion sizes when eating out and consider splitting meals or saving leftovers for later.

  5. Meal planning and preparation: Plan your meals and snacks in advance to reduce impulsive food choices and ensure balanced nutrition. Prepare meals at home using whole, unprocessed ingredients whenever possible. This allows you to have better control over ingredients and portion sizes.

  6. Environment modification: Create an environment that supports healthy choices. Stock your pantry and refrigerator with nutritious foods, and make unhealthy snacks less accessible. Keep fresh fruits, vegetables, and healthy snacks readily available for quick and convenient options.

  7. Behavior substitution: Identify unhealthy habits and find healthier alternatives. For example, replace sugary beverages with water or herbal tea, swap fried foods for grilled or baked options, or satisfy a craving for sweets with fresh fruit.

  8. Stress management: Find healthy ways to manage stress, as stress can often lead to emotional eating or poor food choices. Engage in activities such as exercise, meditation, deep breathing, or hobbies that help alleviate stress and promote overall well-being.

  9. Support and accountability: Seek support from friends, family, or a support group to stay motivated and accountable. If you are one of my nutrition coaching clients, you can certainly contact me via phone or sms and receive the support you need at the very moment you need it, instead of perhaps making a spontaneous bad food decision. Share your goals and progress, and consider involving others in your healthy lifestyle changes.

  10. Celebrate non-food victories: Reward yourself for reaching milestones that are not related to food. Treat yourself to a massage, buy new workout gear, or engage in a favorite hobby as a way to celebrate progress.

Regular check-ins and adjustments

Regular check-ins and adjustments are essential when pursuing a caloric deficit for weight loss. Here's how you can incorporate them into your routine:

  1. Assess progress: Schedule regular check-ins with yourself to evaluate your progress towards your weight loss goals. At Dennis Romatz Fitness, we regularly monitor our nutrition client's progress to assess current needs and make adjustments. This can be done weekly or biweekly, depending on your preference. We usually do this once a week or more frequently if needed. Reflect on your achievements, challenges faced, and any adjustments that may be necessary.

  2. Track food intake and activity: Continue monitoring your food intake and physical activity levels. Be consistent with recording your meals, snacks, and beverages, as well as the duration and intensity of your workouts. This data will help you identify patterns and make informed adjustments.

  3. Monitor weight changes: Weigh yourself regularly to track changes in body weight. Not everyone likes to step on the scale, however what can be measure, can then be managed. Track your weight just as you would track your bank account. Keep in mind that weight fluctuates naturally due to factors like water retention, so focus on overall trends rather than daily fluctuations. If weight loss stalls or progresses slower than expected, it may be time to reevaluate your caloric deficit and make adjustments.

  4. Adjust calorie intake: As you progress, your body may adapt to the caloric deficit, and weight loss may slow down. In such cases, you may need to reduce your calorie intake further to maintain a consistent caloric deficit. However, it's important not to excessively restrict calories, as it can be counterproductive and potentially harmful to your health. Aim for a moderate adjustment of 100-200 calories per day if necessary.

  5. Reassess portion sizes: Take a closer look at your portion sizes to ensure you're accurately estimating and controlling your calorie intake. Use measuring cups, food scales, or visual references to maintain portion control and avoid unintentional overeating.

  6. Evaluate nutrient balance: Check the balance of macronutrients (carbohydrates, proteins, and fats) in your diet. Ensure you're consuming adequate protein to support muscle maintenance and feeling satisfied. Adjust the distribution of macronutrients if needed, while still maintaining a balanced and varied diet.

  7. Make sustainable lifestyle changes: Focus on developing sustainable lifestyle habits rather than relying solely on short-term strategies. Incorporate physical activity you enjoy, choose nutrient-dense foods, and find a balance between food satisfaction and calorie control.

  8. Seek professional guidance: Consider consulting with our pros at Dennis Romatz Fitness. We can help you evaluate progress, make appropriate adjustments, and ensure your nutritional needs are being met.


How To Lose Weight With Food Portion Control

What is Portion Control?

Food portion control refers to managing the amount of food you consume during a meal or snack to ensure you're eating an appropriate portion size. It involves being mindful of how much you eat, rather than just focusing on the types of foods you consume. Portion control is important for maintaining a healthy weight, managing calorie intake, and promoting overall balanced nutrition.

Portion Control Strategies For Weight Loss

Portion control is a valuable strategy for managing calorie intake and achieving weight loss goals. By practicing portion control, you can still enjoy a variety of foods while ensuring that you're consuming an appropriate amount for your body's needs. Here are some tips on how to use portion control to lose weight:

  1. Understand serving sizes: Familiarize yourself with standard serving sizes for different food groups. Pay attention to nutrition labels and use measuring cups, scales, or visual cues to better understand portion sizes.

  2. Use smaller plates and bowls: Opt for smaller plates and bowls to create the illusion of a fuller plate. It can help control portion sizes by reducing the amount of food you serve yourself.

  3. Measure and weigh food: Initially, measure and weigh your food to get a sense of proper portions. Over time, you'll become more familiar with appropriate serving sizes and can rely on visual estimation.

  4. Practice mindful eating: Slow down and pay attention to your food while eating. Chew thoroughly, savor the flavors, and listen to your body's hunger and fullness cues. This can prevent overeating and help you better gauge portion sizes.

  5. Fill your plate with nutrient-dense foods: Prioritize foods that are rich in nutrients but lower in calories, such as vegetables, fruits, whole grains, lean proteins, and healthy fats. These choices allow you to consume larger portions for fewer calories.

  6. Be mindful of calorie-dense foods: Foods that are high in calories but low in volume, such as fried foods, sweets, sugary beverages, and processed snacks, can quickly add up in terms of calorie intake. Consume these foods in moderation or find healthier alternatives.

  7. Pre-portion snacks and meals: Instead of eating directly from a large package or container, portion out snacks and meals in advance. This helps prevent mindless overeating and allows you to have better control over portion sizes.

  8. Include protein and fiber in your meals: Protein and fiber-rich foods, like lean meats, legumes, whole grains, and vegetables, can help you feel fuller for longer. Incorporating these nutrients into your meals can aid in portion control by reducing cravings and unnecessary snacking.

  9. Drink water before meals: Drinking a glass of water before a meal can help you feel more satiated, potentially leading to smaller portion sizes during the meal.

  10. Practice moderation, not deprivation: Portion control doesn't mean depriving yourself of foods you enjoy. It's about finding a balance and making mindful choices. Allow yourself occasional treats, but keep portion sizes in check.


Weight loss is easy.

Forget what you've been told, sold and conned into believing just because someone wanted you to buy their product, join their fitness class or have you personal train with them.

Eat more vegetables and try to cut out your low performance, calorie laden foods. Stop consuming foods and drinks with sugar.

Exercise at a slow and steady pace while bio metrically tracking your heart rate to make sure you are training in a lower, fat burning zone. Exercise each day for as long as you need to, in order to burn your desired number of calories.

Make time to exercise every day. Be consistent. Stay true to your focus and commitment to change your eating patterns and include more fitness.

Sleep well, meditate, be mindful and remember that each day's workout brings about an opportunity to lose even more weight.

Interested to learn even more? You can visit my weight loss page to find more invaluable weight loss information.

About The Author:

Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.

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