He’s shedding light on how to lose weight—and keep it off.
Dr. Tommy Martin said he grew overweight thanks to unhealthy eating habits, tipping the scales at 230 pounds at his heaviest.
He tried extremely restrictive diets and intense workouts, but it wasn’t until he changed his mindset and goals about a decade ago that he was able to lose the weight permanently.
Now, the Ironman triathlete is sharing his top five weight loss tips that don’t involve counting calories.
“For some, counting calories can be very mentally and emotionally difficult,” Martin, a Boston-based physician specializing in internal medicine and pediatrics, explained on TikTok this week.
Martin agrees that you need to be in a calorie deficit to lose weight, but instead of counting calories, he suggests getting seven to nine hours of sleep each night, prioritizing whole foods but allowing for a few protein items. processed, find a workout you like, stay hydrated and join. a supportive community.
Get enough sleep
“No. 1, sleeps seven to nine hours a night, every night. This will help regulate your hunger hormones,” advised Martin.
Experts suggest you schedule this time by keeping a consistent sleep schedule with a set bedtime, turning off digital devices at least half an hour before bed, and cutting out caffeine in the late afternoon and evening.
It is essential for adults to get seven hours of sleep a night because sleep deprivation and insomnia have been linked to a higher risk of diabetes, heart disease and other chronic health problems.
Prioritize whole foods, but don’t limit your favorite foods too much
“Still allow yourself to have other foods you can enjoy that may be packaged or processed,” Martin recommended.
Jenna Rizzo, a women’s weight loss coach from Georgia, said 80% to 90% of her diet comes from fresh, whole food sources and the rest is “fun” food.
She found that over-scheduling cheat meals was her biggest obstacle to staying in good shape.
Find an exercise you enjoy
“Exercise in a way that you enjoy as often as you can,” advised Martin. “For me, that’s strength training and cardiovascular exercise.”
Martin said he prefers strength training because more muscle mass means a higher basal metabolic rate, which is the estimated number of calories your body burns at rest.
Stay hydrated
“If you don’t like the taste of water for whatever reason, it’s okay to use flavored no-calorie packs, no matter what the fitness gurus on the Internet want to tell you,” Martin said.
Hydration needs vary from person to person, especially in the summer, but experts generally suggest that you try to consume ½ ounce to 1 ounce of water per pound of body weight each day.
Join a supportive community
“No. 5, don’t do it alone,” Martin said. “Find a community that you love and you can trust and you can be real with, you can share your wins and your struggles with, so they help keep you accountable.”
He added: “I know so many people on this journey feel like failures because they’ve lost weight, gained it back, lost it and gained it back. A lot of people do, but it doesn’t mean you’re done and it doesn’t mean you can’t achieve long-term sustainable weight loss.”
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