Weight Loss

Weight loss can seem like an uphill battle, with so much confusing advice about dieting. The science does appear to be quite consistent with the medical risks associated with weight gain such as obesity, cardiovascular disease, type 2 diabetes, certain cancers, and overall lowered vitality. A study published showed that women who lose weight after their 50s have a lower risk of developing breast cancer than those who do not lose weight.¹ Research has shown that losing even just a few kilograms of weight minimizes the risk of developing diabetes by up to fifty percent.² Another study showed that dyslipidemia, hypertension, sleep apnea, difficulty breathing, cardiovascular diseases, and certain types of cancers are associated with obesity.³ Besides the medical benefits, improving body composition and maintaining a healthy weight may contribute to improved psychological wellbeing and feelings of vitality.⁴ While calorie restriction is effective and necessary to reduce weight, it only seems logical that to do it effectively requires a holistic approach. Nutritional and lifestyle science is continuously looking at other aspects like metabolism, our circadian rhythm, our resting energy expenditure, or how we can mitigate food cravings.

How Much Weight Loss per Week Is Considered a Healthy Target?

Losing a lot of weight at once may feel good; however, it is becoming clear that such drastic measures on the body contribute to rebounding weight gain and therefore, yo-yo dieting. Even worse: Diets such as the Atkins diet, with strict carbohydrate restrictions, may actually lead to cardiovascular problems.⁵ Losing one to two pounds per week is the optimal goal for sustained weight loss. To reach this objective, you need to burn between 500 and 1,000 kcal more than you take in per day—either through a lower calorie diet, an increased physical activity level, or, better yet, both! Instead of choosing a specific diet, focus meal plans on unprocessed foods such as healthy fats, whole grains, and vegetables as well as a diversity of protein sources. Ideally, consuming 7–10 portions of fruit and vegetables per day (or as close as possible) ensure adequate vitamin and mineral intake, and other sources of antioxidants. Also, by achieving this amount, you may not have the time or energy to eat the other things!

The following are some of the general recommendations that you may incorporate into your life. However, you must address the root cause of your weight gain for long-lasting effects. Therefore, if you have an underlying condition such as polycystic ovarian syndrome (PCOS), thyroid disease, or diabetes, it is suggested to consult a doctor or a naturopathic doctor who will help you in a holistic way.

Simple Tools to Help with Weight Loss: Lifestyle Changes Drinking Green Tea

Studies have shown that drinking EGCG/caffeine mixtures such as green tea has a positive effect on both weight loss and weight maintenance;⁶ keeping in mind that it can be moderated by ethnicity and habitual caffeine intake. Consuming green tea may also help reduce total cholesterol (MD −0.62 mmol/L, 95% CI −0.77 to −0.46), LDL cholesterol (MD −0.64 mmol/L, 95% CI −0.77 to −0.52), and blood pressure (systolic: MD −3.18 mmHg, 95% CI −5.25 to −1.11; diastolic: MD −3.42, 95% CI −4.54 to −2.30),⁷ components of the metabolic syndrome linked to obesity and overweight.

Eating at the Right Time

The science of biological rhythms, chronobiology, is interesting to consider for our metabolism. While it has not been proven that whether you eat during the day or evening affects weight loss, there are seemingly other health-promoting effects to the timing of meals. A study investigated the effects of eating a 700 kcal at breakfast (8 a.m.) versus a 700 kcal late-evening snack (10 p.m.) on metabolism,⁸ given that we metabolize carbohydrates, lipids (fats), or proteins differently based on our circadian rhythm, body temperature, or hormones. The results showed that lipids were catabolized much less in the late-evening-snacks group over a 24-hour cycle as compared to the breakfast group. Over three nights, the late-night snack group catabolized 15 g fewer lipids than the breakfast group, likely because of the preference of carbohydrate metabolism during sleep, inhibiting fat burning for fuel. The breakfast group, on the other hand, demonstrated greater lipid oxidation during sleep. The study concluded that they did not find changes in energy expenditure between groups, but changes in metabolism, and that fasting from dinner to breakfast encourages greater oxidation of fat.

Avoiding Continuous Dieting

According to a study taking breaks of two weeks duration from weight-loss dieting may prevent “adaptive thermogenesis,” a phenomenon that explains why some individuals gain weight during long-term weight-loss programs. In this study, 51 obese men participated in 16 weeks of continuous energy restriction, versus intermittent blocks of two-week energy restriction followed by two weeks of energy balance intake. Men in the intermittent groups demonstrated a statistically significant (p < 0.001) reduction in weight and in fat mass, and a lower resting energy expenditure compared to the continuous dieting group.⁹

Keeping a Food Diary

There is evidence behind the simple concept that keeping a food diary helps with weight loss. A study funded by the National Institute of Health (US) revealed that keeping a food journal doubles the weight loss and maximizes the rate of weight loss. The more detailed your food record is, the higher your weight loss is.¹⁰

Minimizing Refined Carbs

The use of refined carbohydrates in processed foods like pasta, spaghetti, and white bread increases the risk of weight gain. Refined carbohydrates that are high on the glycemic index rapidly increase blood sugar, which sends a signal to release a spike in insulin secretion. Insulin drives glucose into the cells and out of the blood, and the sudden drop in blood sugar causes increased hunger.

The glycemic index (GI) is a scale that ranks the number of carbohydrates in foods from zero to 100, indicating how quickly a food causes a rise in blood sugar level. A high-GI meal (foods with a high glycemic index such as refined carbs) has been shown to reduce plasma glucose and increase appetite. Results from a randomized, blinded, crossover study on 12 overweight or obese men between the ages of 18 and 35 showed that foods with a high GI index selectively activate brain regions associated with reward and cravings in the late postprandial (after eating) cycle in men.¹¹ The study, however, has had a small sample size; for this reason, more research is suggested in this area.

Adding Prunes and Fibres

A study conducted on 100 obese and overweight low fibre consumers showed that eating prunes, rich in fibre, may help control weight over a 12‑week period. Participants were divided into two groups: those who were given advice on healthy snacks and those who were given prunes every day (140 g a day for females and 171 g a day for men). The group members who ate prunes lost 2 kg in weight and lost 2.5 cm off their waists, which was a statistically significant effect from the participants’ baseline. However, the group of people who were advised on healthy snacks lost only 1.5 kg in weight and 1.7 cm from their waists. Comparisons between groups did not reach statistical significance, but a trend towards greater weight loss was observed after four weeks in the prune group.¹²

Using Natural Supplements 5-HTP

5‑Hydroxytryptophan, also known as 5‑HTP, is a precursor to serotonin and is thought to enhance the sense of fullness, which helps you eat fewer carbohydrates and fats, in certain individuals. In one study, 20 individuals with diabetes were randomly allocated for two weeks to receive either 5‑HTP or placebo. The findings showed that those receiving 5‑HTP ate about 435 kcal less per day.¹³

Cinnamon

Cinnamon is thought to promote a healthy metabolism, to help stabilize blood sugar levels, and to boost the function of insulin, all of which will collectively lead to better health. Preclinical research demonstrated that the compound cinnamaldehyde could trigger thermogenesis, contributing to the possibility of weight loss by burning a greater number of calories.14

EGCG

The research on green-tea extract, the catechin epigallocatechin gallate (EGCG), as a supplement yields conflicting results in weight loss. Interest in EGCG arose after a study demonstrated that a capsule containing EGCG from green tea promoted increased energy expenditure and thermogenesis compared to placebo and caffeine alone.¹⁵ There are a greater number of studies on the use of green tea and weight loss.¹⁶

Probiotics

The diet has a great influence on the intestinal microbiome. But what about taking a probiotic? Are “good bacteria” an independent factor for weight control or eating habits? A study investigated the effects of supplementing obese men and women with probiotic capsules or placebo, for 12 weeks of a calorie-restricted diet, followed by another 12 weeks of a weight-maintenance diet. In women, but not in men, the probiotic capsules achieved greater weight loss compared to placebo during the calorie restriction phase, and women demonstrated additional weight loss during the maintenance phase as compared to placebo. There was also a drop in the appetite-regulating hormone leptin and a lower overall concentration of the intestinal bacteria related to obesity.¹⁷

Garlic Extract

Preclinical studies demonstrate that garlic extract may contribute as an antiobesity aid and protection by decreasing triglyceride and LDL levels, and by increasing HDL levels.¹⁸ One study in humans with nonalcoholic fatty liver disease (NAFLD) demonstrated that garlic supplementation (400 mg of garlic powder) reduced weight and fat mass.¹⁹

Conclusion

While no single approach to weight loss works for everyone, taking a look at the evidence surrounding lifestyle changes, supplements that can be protective or even helpful, and thinking beyond the calories for weight loss can encourage a strong foundation for wellbeing. Like any health condition, seeking the support of a qualified, empathic, and compassionate provider is always recommended.