Weight loss is a journey that many women will undertake in their lives. This journey can be daunting; for some, it may feel like the extra weight won't budge. With this in mind, let's look at weight loss solutions and what you can do to achieve healthy weight loss.
Many may consider their weight to be only a reflection of their total fat, but how much you weigh encompasses much more than that. Your weight is a total number that is made up of different components, with some weighing more than others. Muscle, for example, weighs more than fat. These components of weight include:
You can use many different measurements to determine whether or not you should consider losing weight. The most well-known is body mass index (BMI). This calculation looks at your weight compared to height but does not consider your muscle vs. fat ratio. Some individuals may have a high BMI but have high muscle and low fat. On the other end of the spectrum, individuals with an optimal or low BMI may have low muscle and high fat.
A more accurate measurement is a total body composition analysis that measures your muscle and fat mass. If you cannot do this, another measurement can be your weight combined with a waist measurement. Your waist should be below 80cm for females, and for males, it should be below 95cm. These measurements will show you where your fat mass is and whether you should lose weight.
There are many different reasons for weight gain, including poor nutrition, a sedentary lifestyle, medical conditions, and even stress. Stress can affect your weight in several different ways.
Sleep can be affected during times of stress, and a lack of sleep can affect the reward center of your brain. This could increase cravings for sweet and high-fat foods. It can also reduce your inhibitions, making it harder to say no to these foods.
When stress becomes chronic, it can cause Adrenal Fatigue, a condition where the body cannot keep up with long-term stress, resulting in various nonspecific symptoms such as tiredness, sleep disturbances, anxiousness, and weight gain. When this happens, your adrenal glands become depleted of the main stress hormone, cortisol. Imbalances within the NeuroEndoMetabolic (NEM) Stress Response System, a system designed to help your body manage stress, can also occur. There are six different circuits of related organs, and imbalances can occur within one or multiple circuits.
The Bioenergetics circuit is responsible for maintaining your metabolism and blood sugar levels. If an imbalance occurs within this circuit, it can cause a range of symptoms, such as dizziness, shakiness, sugar cravings, and weight gain. It can also cause your metabolism to become slow, making it difficult to lose weight.
It is important to find the root cause of AFS; this will help to balance the circuit. Additionally, weight loss solutions that focus on naturally boosting your metabolism and balancing your blood sugar levels can help.
While society may make us believe that all weight loss is healthy, this is not necessarily true. With weight loss, you can lose weight from different body components. If you lose muscle and keep the fat, this may weaken you and will not necessarily decrease the health risks associated with high fat. Additionally, fast weight loss can carry concerns and may increase the chances of the weight increasing again.
If you are looking to lose weight, a healthier alternative can be maintaining or even increasing your muscle while decreasing your fat mass. This can be achieved slowly over a longer period of time and sustained.
There are many different weight loss solutions that may help you with your weight loss journey. However, it is important to remember that weight loss is individualized. Some solutions may work for you, and some may not help as much as you think. These weight loss solutions include basic principles as well as more specific solutions.
Nutrition plays an important role in your weight; it is the fuel that your body depends on.
The principles of nutrition include quality, quantity, and timing. With quality, it's important to focus on increasing the amount of vitamins, minerals, and fiber in your body while reducing the total amount of added sugars and refined carbohydrates. Some simple tips to do this are:
Quantity is also important. Consuming less energy than you burn can help. An easy way to guide your quantities is to use the MyPlate Model. This is (1):
If you have a favorite food, such as cakes or ice creams, you don't have to eliminate these foods. You can still have them but do so in moderation.
With timing, small, frequent meals can help balance your sugar levels and boost your metabolism. They can also help prevent you from becoming hungry and then eating large quantities of foods high in sugar and fat. An example of small, frequent meals is three meals a day with a snack between the meals.
Increasing your physical activity is a great way to help build muscle and reduce fat. The recommended exercise is 150-300 minutes of moderate aerobic exercise per week, including exercises focusing on muscle strength for two or more days per week (2).
Exercise can help you to lose weight in two main ways:
When choosing an exercise, choose one that you like. If you don't like it, it may be difficult to continue. If you don't know what exercise you like, try various exercises in different settings, such as at home, with a friend, at a gym, or out in nature. You may find that you like different settings more than others, which may be more effective for your journey.
Many different strategies can help with managing your stress, such as:
ExerciseStress management is individualized, and if you are new to managing your stress, it can be handy to try out a few strategies. This can help to determine whether one or a combination is more effective for you.
Poor sleep can contribute significantly to weight gain and added stress, as your body craves more calories for the energy to "push through." It also increases stress and inflammation and lowers inhibitions, making poor diet choices more likely. Try to get around 7-8 hours nightly and practice good sleep hygiene, sleeping and waking simultaneously in a cool, dark room.
There are hundreds of different supplements with claims for weight loss. These supplements work in different ways. One way is by supporting carbohydrate metabolism, helping maintain glucose levels. This may help with weight loss and may help if you are experiencing an imbalance within the bioenergetics circuit. Remember to ask a professional or nutritional coach before starting supplements.
Nutrients that may assist with glucose metabolism include:
This is a sugar available in foods and produced by your body. There are many different forms of this sugar. However, the most common in supplements are Myo-inositol and D-Chiro inositol. Inositol assists in the insulin signaling pathway and may help to increase insulin sensitivity. This may help with weight loss. It may also assist with hormone balancing, but more research is necessary (3).
Inoplex by Dr. Lam is a supplement that contains both Myo-inositol and D-Chiro inositol. For enhanced absorption, it also contains black pepper extract. It's available in capsule form and optimal dosing is usually 4 capsules daily. Inoplex should be taken 20-30 minutes before a meal for best results.
This is an essential trace mineral, that is necessary for the regulation of insulin. Additionally, can help to regulate lipid metabolism and blood pressure. Research has shown that it can also help with weight loss (4). Chromaster by Dr. Lam can help to ensure adequate levels of chromium by providing 200mcg. If you are diabetic or pregnant, chat with your healthcare provider before using it.
Unlike inositol and chromium, berberine is a plant compound. It helps to improve insulin sensitivity and can assist with long-term weight loss (5). BerbeBlast by Dr. Lam, is one supplement that provides berberine as well as bitter melon fruit and banaba leaf. This formulation may also help to assist with healthy cholesterol levels and sugar metabolism.
Weight loss journeys are different for everyone, and for some, they can be frustrating. Fortunately, there are weight loss solutions that can help you to achieve your goal. These include:
If you are currently on a weight loss journey and would like some assistance or if you would like more assistance choosing supplements that can help fuel your body, our team can help. For a free initial call, call us directly at +1 (626) 571-1234.
Supporting Your Sugar Levels
USDA MyPlate. "What Is MyPlate?" MyPlate.gov, www.myplate.gov/eat-healthy/what-is-myplate.
World Health Organization: WHO. "Physical Activity." 5 Oct. 2022, www.who.int/news-room/fact-sheets/detail/physical-activity.
Greff, Dorina, et al. “Inositol Is an Effective and Safe Treatment in Polycystic Ovary Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Reproductive Biology and Endocrinology, vol. 21, no. 1, Jan. 2023, https://doi.org/10.1186/s12958-023-01055-z.
Al-Saadde, Dhiaa Lattef Gossa, et al. “The Role of Chromium Supplementation in Cardiovascular Risk Factors: A Comprehensive Review of Putative Molecular Mechanisms.” Heliyon, vol. 9, no. 9, Sept. 2023, p. e19826, https://doi.org/10.1016/j.heliyon.2023.e19826.
Och, Anna, et al. “Berberine, a Herbal Metabolite in the Metabolic Syndrome: The Risk Factors, Course, and Consequences of the Disease.” Molecules, vol. 27, no. 4, Feb. 2022, p. 1351, https://doi.org/10.3390/molecules27041351.
This all depends on the individual. Some weight loss solutions may take some time to take effect in the body, whereas other effects will be rather quick. Additionally, some individuals will be more sensitive to certain weight loss solutions than others.
