Sustainable Weight Loss: Expert Advice from Anette Skarpaas Ramm

Losing around one kilogram (approximately 2.2 pounds) per week is achievable, but clinical nutritionist Anette Skarpaas Ramm, founder of Kickstart Health, emphasizes the importance of considering whether weight loss is truly necessary and sustainable before beginning any program.¹

Is Weight Loss Right for You?

Ramm highlights that while weight loss offers significant health benefits for many, individuals with a healthy Body Mass Index (BMI) may not benefit from further reduction and could experience increased hunger afterward.¹ BMI is a measure used to assess a person’s weight in relation to their height.

The Importance of Lasting Lifestyle Changes

Successful weight management hinges on adopting lasting changes to diet and exercise. Simply reducing weight without establishing sustainable habits often leads to regaining the lost weight.¹ Ramm stresses that any measures taken for weight loss should become permanent lifestyle adjustments.

Diet and Exercise Recommendations

Alongside a healthy diet, Ramm recommends at least one hour of physical activity daily for weight stabilization.¹ She also points out that the approach to weight loss should be individualized, recognizing that different people respond to different methods and paces.

Finding the Right Pace

Ramm explains that some individuals thrive on seeing rapid changes through a larger energy deficit, while others prefer smaller, more gradual adjustments to minimize hunger and maintain a sense of normalcy.¹

Prioritizing Nutritional Quality

Regardless of the pace, Ramm emphasizes the importance of consuming nutrient-rich foods, especially when following a calorie-restricted diet. A significant energy deficit (e.g., 1000 kcal per day) necessitates a higher protein intake to support optimal bodily function and preserve muscle mass.¹

Filling Up with the Right Foods

Ramm advocates for prioritizing whole, unprocessed foods to promote satiety and reduce overall calorie intake. She specifically recommends consuming at least 800 grams (approximately 28 ounces) of fruits and vegetables daily, with vegetables comprising at least half of that amount.¹ This approach can allow individuals to eat larger volumes of food without exceeding their calorie goals.

The Role of Strength Training

During weight loss, the body’s metabolism naturally slows down. To counteract this, Ramm recommends incorporating strength training to help preserve muscle mass. Stimulating muscles signals the body to retain them, leading to a more favorable body composition with a higher proportion of fat loss.¹

Kickstart Health: A Comprehensive Approach

Anette Skarpaas Ramm is also the founder of Kickstart Health, a 16-week program focused on sustainable lifestyle changes through personalized coaching, tailored diet plans, and exercise guidance.² The program doesn’t require calorie counting but provides nutritionally calculated recipes designed to promote fullness and support weight loss.¹

Anette’s Go-To Salad Recipe

This salad is protein-rich, easy to make, and perfect for both lunch and dinner.

• Ingredients (large portion for one person):
• 150 grams of chicken
• 60 grams of couscous (dry)
• 1 tomato
• 1/4 cucumber
• 1/2 red onion
• 2 tablespoons pomegranate seeds (optional)
• 1/2 bag arugula
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• Instructions:
1. Fry the chicken in 1 tablespoon of oil in a pan, using your preferred seasoning.
2. Cook the couscous according to package directions.
3. Chop the vegetables to your desired size.
4. Whisk together oil and lemon juice for a creamy dressing (add a little honey for a sweeter taste, if desired).
5. Combine all ingredients in a bowl and drizzle with dressing.

This dish provides between 500 and 600 kcal and over 40 grams of protein.¹

¹ Dagbladet

² Kickstart Health