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Weight Loss for Weight Management

Typically weight loss for weight management revolves around monitoring energy in (food) and energy out (physical activity). Ideally, weight loss should result in the reduction of body fat and improvement in lean tissue (muscle). It should not result in muscle loss. Weight loss should always incorporate a calorie controlled diet with regular physical activity for best results. Obesity is a worldwide epidemic where it is estimated that by 2020, 80% of all Australian adults and 33% of all children will be overweight or obese. It's not all gloom and doom though - obesity is preventable, or at the very least reversible!

Symptoms Causes Lifestyle Treatment Naturopathic Treatment

Symptoms

Increasing weight and body mass leading to obesity or being overweight
Body Mass Index (BMI) between 25-30 is associated with being overweight. A BMI of 30+ is associated with being obese
A waist circumference of >102 cm for men and >88 cm for women indicates being overweight
Sleep apnoea
Arthritis, joint pain and reduced mobility
Impaired blood sugar metabolism and type-2 diabetes
Cardiovascular related issues including hypertension
Some forms of cancer
Dyslipidaemia
Poor self esteem and fatigue
Fatty liver
Shortness of breath

Causes

High calorie diet in conjunction with a sedentary lifestyle and lack of regular exercise
High glycaemic index (GI) or glycaemic load (GL) diet
Insulin resistance
Chronic stress
Thyroid dysfunction
High alcohol intake
Low mood and comfort eating
Being overweight or obese as a child increases the risk of being overweight or obese in adulthood
Some pharmaceutical medications
Slow metabolism
Increasing age

Lifestyle Treatment

Preparation and planning are vital to keep you motivated and your weight loss goals on track – try to avoid slipping back into old habits when you are rushed or stressed
Enjoy a diet high in fresh fruits and vegetables, essential fatty acids and lean protein sources
Consume good quality lean proteins at each meal or snack to help maintain muscle mass
Eat low GI, low GL carbohydrates
Reduce refined and processed foods, caffeine, high GI and GL load foods and saturated fats
Eat small, frequent healthy meals to keep your metabolic rate higher
Watch portion sizes at meals. A general rule of thumb is a palm size portion of protein and 3 handfuls of vegetables
Reduce or eliminate alcohol
Drink plenty of water to help boost metabolism
Regular exercise, incorporating a combination of aerobic exercise and weights, helps maintain muscle mass. Muscle burns calories
Reduce stress to reduce cortisol levels, which may promote weight gain and increase appetite
Aim for a BMI between 20-25 for normal weight
If all else fails, get your thyroid function or fasting insulin levels checked by your doctor

Naturopathic Treatment

Nutrients

Protein assists weight management by increasing satiety (the feeling of fullness after eating) and thermogenesis (fat burning). Stimulating thermogenesis increases metabolic rate thereby increasing energy requirements. Fat cells are preferentially utilised to provide the additional energy requirements
Acetyl L-Carnitine mobilizes fatty acids and plays a vital role in fatty acid metabolism for energy production
Iodine and tyrosine may improve thyroid function and metabolic rate
Chromium plays a role as a co-factor in all insulin-regulated activities including carbohydrate, lipid and protein metabolism so plays an important role in the regulation of fluctuating blood sugar levels.

Herbs

Coleus can improve body composition by improving lean tissue to body fat ratio
Green coffee bean extract may help to reduce body fat percentage
Green tea contains caffeine and epigallocatechin gallate (EGCG) which, when combined, increases energy expenditure and metabolic rate
Guarana contains caffeine to promote thermogenesis
Brindleberry contains hydroxycitric acid which may help to reduce calorie intake and promote fat burning
Gymnema assists healthy blood sugar metabolism by reducing appetite and calorie intake and reducing the sense of taste for sweet foods, helping with sugar cravings
Cinnamon assists glucose metabolism, so helps maintain normal blood sugar levels