Nearly two-thirds (63%) of Australian adults were listed as overweight or obese at the time of the most recent Australian health report on this topic (2014-15); a number that had already grown 19% since 1995.
What may be equally, if not more, concerning was that 1 in 4 children and teenagers (aged 2 to 17) were also overweight at that time, another number that may well be growing.
This article will shed some light on the science behind weight loss, and what it takes for a successful, long-term change that will positively impact your life.
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THE SCIENCE OF WEIGHT LOSS
Weight loss and weight management are a challenge, and finding effective solutions to this problem needs a holistic approach. With regards to personal weight control attempts, 42% of adults report trying to lose weight and 23% of adults report trying to maintain weight, annually. Substantial weight loss is possible with a range of treatment modalities, but long-term maintenance of lost weight is much more challenging, and weight regain is typical. Research shows that the majority of people who actively lose weight, regain it within the first five years. More than half of the lost weight is regained within two years, and by five years more than 80% of lost weight is regained.
There are benefits to even modest amounts of weight loss for obese or overweight individuals.
Weight loss and/or the prevention of weight gain serve as a powerful preventative health intervention for a number of common metabolic diseases.
Even modest losses can have a huge impact on health:
A 10% reduction in body weight leads to a 21% lower risk of primary cardiovascular disease outcomes, and 24% decrease in secondary outcomes within the first 12 months following weight loss.5
A 5.5% reduction in body weight results in a 48% reduction in the risk of progressing from prediabetes to diabetes over 2.8 years.
Women who gain 10+ kg following menopause exhibit an increased risk for breast cancer, compared to those who do not.
When looking at the most current evidence on weight loss and why it is so difficult to maintain, it is important to note that while managing energy intake and energy expenditure are integral to success, simply putting weight gain down to a failure of willpower doesn’t accurately represent the complex nature of weight homeostasis.
TAMING THE SET-POINT
The concept of a body weight set-point explains the complex neuroendocrine pathways involving the interplay of hunger and satiety hormones, and changes in energy expenditure. This process is ultimately controlled centrally by the ventral striatum (known as the reward center) and the hypothalamus. The latter is involved in appetite control – responding to signals relating to different caloric intakes and requirements. Similarly, the reward center responds to a combination of sensory signals related to the caloric value of foods and influences food-related motivation.
There is growing evidence that obesity is a disorder of energy homeostasis, and that the set-point for obese individuals is set to a higher level. During times of weight loss, the body fights to maintain this higher set-point by increasing hunger and reducing energy expenditure, in response to higher energy demands or reduced energy intake. This explains why, even if weight loss is successful, many people rapidly regain the weight that they lose.
In order to ensure that you are not only successful in achieving your weight loss goals, but in maintaining them over the long-term, you need to lower your body weight set-point.
THE 6 PRINCIPLES OF LOWERING WEIGHT SET-POINT
The key to lowering the body weight set-point is regulating central weight control. Incorporating the following 6 principles results in reduced cravings and greater weight loss, due to being comfortably able to create a caloric deficit without the body defending its previous weight.
Low to moderate diet palatability
Adequate protein •
Fat OR carbohydrate restriction (not both)
Diet breaks
Adequate sleep
Exercise and time on feet
1. LOW TO MODERATE DIET PALATABILITY
Foods containing high levels of fat in combination with processed carbohydrates, salts, and additives, such as flavour enhancers, are considered ‘hyper palatable’ and can override the body weight setpoint, leading to what is known as ‘hedonic eating’. Hyperpalatable foods cause a surge in dopamine within the brain, which can be a strong stimulus for food rewards and reinforces food addiction-like behaviour. Whole foods are considered to have low to moderate palatability, therefore a dietary plan based on whole foods, which incorporates adequate protein and fiber, not only creates satiety but helps reduce the overstimulation of the reward centers in the brain.
2. ADEQUATE PROTEIN
As aforementioned, a diet rich in protein has been shown to increase satiety; however, it also reduces caloric intake, increases thermogenesis, and helps alter the set point. Protein-based meal substitutes can be an effective way to not only increase satiety but also improve dietary compliance.
3. FLEXIBLE DIETARY OPTIONS
The next principle of the set point is based on either fat or carbohydrate restriction. Over the years there has been debate over which dietary option is the most effective for weight loss, with recent research revealing that isocaloric diets controlling either fat or carbohydrates result in equivalent weight losses. Dietary compliance is the biggest determinant of weight loss success. To address this, food and meal planning is flexible in my weight loss program to appeal and increased compliance. Importantly, this has been shown to support weight loss and reduce fat mass, while maintaining lean muscle mass.
4. DIET BREAKS
When caloric intake is reduced, energy expenditure is also reduced in a bid to defend the body weight set point. The MATADOR study investigated the effect of diet breaks on weight loss and the unfavorable metabolic adaptations that occur in response to caloric restriction. Interestingly, structured diet breaks were shown to be effective in preventing this adaptive response, while achieving greater weight loss and fat mass loss than those following steady-state diets. My weight loss program features diet breaks between phase 3 and returning to phase 1 if more weight loss is desired. This improves compliance and helps people overcome the psychological challenges of longer-term dieting.
5. ADEQUATE SLEEP
Inadequate sleep has been associated with an increase in weight, body mass index (BMI), and waist and waist-to-hip ratios, and can drive up the set point. Poor sleep quality and/or quantity disrupts weight regulation in a number of ways including
Reducing insulin sensitivity;
Increasing appetite, due to an increase in ghrelin and reduction in leptin signaling;
Eroding willpower, resulting in the increased consumption of easily available energy-dense foods;
Decreasing metabolic rate, leading to fewer calories burnt for energy;
Reducing the desire to exercise, therefore contributing to reduced physical activity.
You need 7 to 8 hours sleep per night to achieve and maintain weight loss success.
Need help with sleep? Check out my online program - Overcome Insomnia. Or book an appointment to work with me.
6. EXERCISE AND TIME ON YOUR FEET
Exercise improves weight loss by impacting energy expenditure, but also by lowering the body weight set-point. Similarly to adjusting the food environment, altering the exercise environment adds to the positive impact on fat mass, whether it be moderate to high-intensity exercise or incidental exercise. Evidence-based exercise recommendations are incorporated into my weight loss programs, in addition to recommending patients incorporate incidental exercise, movement, and time on their feet to enhance their success. You can access a free video lesson on how to achieve optimal exercise in my online course "Radical Wellness". It is only available to my Facebook Group members - click to join for free access - Your Naturopath Online Official Group Page | Facebook
THE ROLE OF YOUR GUT IN WEIGHT LOSS
One novel area of interest in the realm of weight loss and weight control is the use of probiotics, with recent research suggesting a correlation between body weight and the microbiome. Healthy gut microbiota can positively influence glycaemic control, satiety hormones, and energy storage. However, differences between the microbiomes of lean vs. obese individuals have been found; the latter being dysbiotic and resulting in negative impacts on weight regulation. The mechanisms explored for these effects include:
Increased intestinal permeability and pathogenic bacterial load, driving lipopolysaccharide-mediated inflammatory disruption of healthy glucose and fat metabolism, and increased visceral adipose tissue.
The production of acetate by altered gut microbiota activates the parasympathetic nervous system to increase glucose-stimulated insulin secretion, ghrelin secretion, hyperphagia, and subsequent weight gain.
Changes to satiety and insulin signaling molecules result in altered glycaemic control and calorie intake.
As such, probiotic supplementation offers a useful adjunct when addressing weight, metabolic markers, and body composition,23 due to their capacity to positively influence microbiome composition. In particular, Bifidobacterium animalis ssp lactis (B-420™) has a growing body of human and animal research supporting its use in weight regulation and microbiome restoration. For example, in a six-month clinical trial, 225 non-dieting, overweight people received 10 billion CFU* B-420™ daily (with or without dietary fiber) or a placebo. Both B-420™ groups showed significant improvements in fat mass, abdominal fat, waist circumference, and lean muscle mass, as well as an overall reduction in calorie consumption.
Thermogenic Foods For Weight Loss
Eating thermogenic foods can help boost your metabolism and increase the number of calories you burn each day.
The word thermogenic simply means heat-producing. This is a process that occurs when your body burns calories - it generates heat. Certain foods encourage your body to produce more heat. When it comes to weight loss, this is an advantage we can use! It doesn't mean you can avoid counting your calories or exercising, but every little bit helps when it comes to a weight loss journey.
Thermogenic Foods List
Hot Peppers
Spicy hot peppers are one of the most well-researched and highly potent thermogenic foods available. Research shows the capsaicin from cayenne pepper can help to boost calorie burn and even improve your body’s ability to use fat for fuel
Coffee
The main active ingredient in coffee is caffeine, and it is also a potent thermogenic. There’s plenty of research out there, proving time and time again that this is one of the best ingredients for increasing calorie burn. If you have adrenal fatigue, this may not be right for you though.
Cacao
Cacao is the less processed form of cocoa and holds greater nutrient density. This is not only delicious, but a weight loss ally! I like to make my own weight loss chocolate to snack on which is 100% guilt free - it's actually super healthy!
Keto Chocolate Recipe
1⁄2 cup organic coconut oil
2 teaspoon Cacao
Stevia to taste
To add to top - Desiccated coconut
Put oil, cacao and stevia in a pot.
Adjust the qty of ingredients until you find the right taste.
Once mixed, pour 1 tablespoon into each cupcake paper or your chocolate moulds, sprinkle with desiccated coconut and put in the freezer.
Options: Sometimes I put some nuts or blueberries in the cupcake paper before I pour the chocolate in.
Green Tea
1 - 3 cups of green tea a day has wonderful weight loss support benefits, without the adrenal stress that coffee gives.
Cinnamon
That little throat burn you feel when you have cinnamon is, you guessed it, a sign of a thermogenic food.
This study found it acts directly on fat cells to help convert them into energy. Cinnamon is also effect at lowering blood sugars, and treating insulin resistance - a great hormonal weight loss support addition.
Ginger
Ginger is warming and aids circulation, and great to use in your cooking or herbal teas.
Mustard
Mustard is a condiment that is known for its tangy flavor and kick of heat. But did you know that mustard has thermogenic properties that can help with weight loss? That's right! The capsaicin in mustard helps to increase your metabolism, which in turn can help you burn more calories.
Protein
Out of all the macros, protein is the most thermogenic and you should ensure you are having enough in your diet.
All protein sources actually have varying amounts of protein in them, wigh chicken being the highest. A 100g serving of chicken offers around 27g of protein, and only about 150 calories.
Turkey
Next up is turkey. Like chicken, this is also extremely lean, providing about 30g of protein for every 100g, and just 130 calories.
THE SOLUTION FOR LONG-LASTING WEIGHT CHANGE
There are many ways to support weight loss, but resetting your weight set point is the key to long-term success.
These are the 3 main strategies I use for clients in my clinic.
Increase exercise and follow my Macros Meal Planning guide - great if you are confident to go it alone. - CLICK HERE
Liver Detox program. (I run this as a group annually in September, or can work with you one-on-one)
My rapid hormonal reset program - it's coming up! Join my group program Leaner Me in '23.
Through the Leaner Me in '23 Program, you will rapidly lose white fat whilst holding onto brown fat and muscle, with minimal hunger, allowing you to lose weight while simultaneously resetting your metabolic set-point.
Importantly, this program provides a holistic approach such as using whole foods, and understanding the role of stress and sleep, and includes the behavioral change strategies needed to make lifelong changes, promote healthy behaviours, and enable you to maintain your weight loss into the future.
If you are ticking any of the following boxes, this program offers a solution.
Want to lose 5kg or more
Need help shifting menopausal and hormonal weight gain
I can do it alongside HRT or medications
Want fast results that boost mood and energy
Want lasting results by resetting my weight loss set point
Why This Program Works
1. It is a holistic naturopathic program using whole foods - not meal replacements
2. It will retrain your brain to prevent rebound weight gain.
3. It can correct the hormones responsible for a stalled metabolism.
4. It targets the hardest fat to shift - the White Fat.
How do we achieve all this goodness?
This program is based upon the work of Dr Simeons, who refined his technique on obese clients over 30 years, using injected hCG hormone. HCG breaks down stored body fat to release nutrients from these fat stores, allowing a person to successfully maintain a very low calorie diet for a set period of time, without experiencing fatigue, weakness, or hunger.
It also reset the new leaner body weight via the hypothalamus in the important stabilisation phase - which you will be guided on through this program.
What supplements are needed for this program?
Whilst there are many supplements that may be beneficial for your health and well-being, there is one that is paramount to use on this program, otherwise, you will lose brown fat. That is a proprietary blend of amino peptides designed to mimic the action of hCG, without containing any actual hormones, so safe to use, even alongside other hormonal treatments and medications. And yes, it is included in the price of the program, it's not an add-on sale.
Are you ready to start your transformation?
Enroll now!
REFERENCES
1. Australian Institute of Health and Welfare (AIHW). Obesity & Overweight – an Overview [Internet]. Canberra. Australian Government; 2018 [updated 2018 Jan 01; cited 2018 Aug 10]. Available from: https://www.aihw.gov.au/ reports-statistics/behaviours-risk-factors/overweight-obesity/overview.
2. Australian Institute of Health and Welfare (AIHW). Obesity & Overweight – an Overview [Internet]. Canberra. Australian Government; 2018 [updated 2018 Jan 01; cited 2018 Aug 10]. Available from: https://www.aihw.gov.au/ reports-statistics/behaviours-risk-factors/overweight-obesity/overview.
3. Santos I, Sniehotta FF, Marques MM, Carraca EV, Teixeira PJ. Prevalence of personal weight control attempts in adults: a systematic review and metaanalysis. Obes Rev. 2017 Jan;18(1):32-50. doi: 10.1111/obr.12466.
4. Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018 Jan;102(1):183-197. doi: 10.1016/j. mcna.2017.08.012.
5. The Look AHEAD Study Group, Gregg EW. Association of the magnitude of weight loss and changes in physical fitness with long-term cardiovascular disease outcomes in overweight or obese people with type 2 diabetes: a post-hoc analysis of the Look AHEAD randomised clinical trial. Lancet Diabetes Endocrinol. 2016 Nov;4(11):913-921. doi: 10.1016/S2213- 8587(16)30162-0.
6 Diabetes Prevention Program Research Group, Knowler WC, Fowler SE, Hamman RF, Christophi CA, Hoffman HJ, et al. 10-year follow-up of diabetes incidence and weight loss in the Diabetes Prevention Program Outcomes Study. Lancet. 2009 Nov 14;374(9702):1677-86. doi: 10.1016/S0140- 6736(09)61457-4
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