Losing weight isn’t about quick fixes or trendy diets—it’s about understanding your body and creating habits that last. At True Precision Medicine, we help patients uncover the real reasons behind weight challenges—hormones, metabolism, stress, and more—so you can finally reach and maintain a healthy weight.

Here are six practical ways to begin your journey toward lasting weight loss and better overall health.

1. Make Sure You’re Ready

Long-term weight loss takes time, consistency, and a mindset shift. Ask yourself:

• Am I ready to make changes to my eating and activity habits?

• Do I have support to manage stress in healthy ways?

• Can I commit the time and energy to my health goals?

If stress, fatigue, or hormone imbalance are holding you back, True Precision Medicine can help you identify what’s really standing in the way. Our advanced diagnostic testing gives you clear insights so you can start from a place of understanding—not frustration.

2. Find Your Inner Drive

No one can make this change for you—it starts with your why. Maybe you want to feel stronger, improve energy, or reduce risk of chronic illness. Write down what motivates you and revisit that list on tough days.

Accountability matters too. Surround yourself with people who encourage your healthy choices—not shame them. And if you prefer a more private approach, tracking your meals, movement, and progress can help you stay consistent. Our team can guide you with tailored strategies and regular check-ins to keep you motivated.

3. Set Realistic Goals

Healthy, sustainable weight loss happens gradually—about 1 to 2 pounds per week. Even losing 5% of your body weight can make a big difference in heart health, energy, and insulin sensitivity.

Start with small, achievable action goals, like:

• “I’ll walk for 30 minutes each day.”

• “I’ll eat vegetables with every meal.”

At True Precision Medicine, we help you set science-based goals aligned with your unique metabolism, hormone levels, and body composition. No guessing—just a clear, personalized plan.

4. Eat for Balance and Energy

Weight loss doesn’t mean deprivation. It means fueling your body with foods that keep you satisfied and energized. Choose:

• Colorful fruits and vegetables (aim for at least 7 servings a day)

• Whole grains like brown rice, oats, and quinoa

• Lean proteins and healthy fats such as avocados, nuts, and olive oil

• Fresh, unprocessed foods whenever possible

Our nutrition approach is built around your lab data. With precision metabolic testing, we can see how your body responds to carbs, fats, and proteins—and design a plan that works with your biology, not against it.

5. Get Active—and Stay Active

Movement helps burn calories, balance hormones, improve sleep, and boost mood. Aim for at least 30 minutes of activity most days. Mix cardio with strength training to build lean muscle and support a faster metabolism.

Even small daily changes count:

• Take the stairs instead of the elevator

• Walk while you’re on a call

• Stretch or move during TV time

If you’re unsure where to start, True Precision Medicine can help you build an activity plan that matches your fitness level, hormone profile, and metabolism—so your workouts are efficient and effective.

6. Shift Your Mindset

The key to lasting success is treating weight loss as a lifestyle, not a phase. Expect some ups and downs along the way—what matters is consistency.

Be kind to yourself when you slip up. Each day is another opportunity to start fresh and make one more healthy choice. Our team is here to support you with medical insight, practical tools, and encouragement every step of the way.

Start Your Personalized Weight-Loss Plan

At True Precision Medicine, we combine precision diagnostics, metabolic testing, and hormone optimization to help you uncover what’s really affecting your weight—and design a plan that’s made for your body.

Serving patients throughout the Greater Pittsburgh area
Call (412) 920-4100