Tips for healthy weight loss

There are many health implications associated with carrying extra body fat - osteoarthritis, uncontrolled blood pressure, high cholesterol, diabetes, inflammation, and infertility, to name a few. These conditions may be improved by losing just a few kilos. Diet and lifestyle changes can seem difficult at the beginning, however the benefits to health are worth the effort. Following are some tips to help you on your way to healthy and sustainable weight loss.

Maintaining a healthy weight

Maintaining a healthy weight comes down to a balance of diet and physical activity. If the ratio of eating more calories versus burning off calories is out of balance - weight loss or weight gain can occur. This sounds simple, however weight balance can be difficult when we have such a wonderful variety of delicious foods and treats available. It can be even harder when you are trying to lose those extra kilograms. Other interfering factors can include current health concerns, medications, and physical limitations.

Before embarking on any new dietary or exercise changes it is advised to check with your health care provider to avoid side effects to medications or the exacerbation of current health disorders.

How does excess body fat increase health risks?

Obesity is associated with a combination of health concerns often referred to as metabolic syndrome. This can include :

• elevated blood pressure (hypertension)
• high blood sugar (hyperglycaemia)
• abnormally elevated cholesterol or fats (lipids) in the blood (dyslipidaemia)
• the build-up of fats, cholesterol and other substances in and on the artery walls (atherosclerosis) 
• inflammation

Blood pressure – an increase in body mass index is associated with poor hypertensive control [2]. Obesity is a risk factor for essential hypertension, cardiovascular and renal (kidney) diseases.

Cholesterol - free fatty acids released from fat stores contribute to abnormal lipid profiles. Examples of lipids include choleserol, triglycerides, HDL (high-density lipoproteins) and LDL (low-density lipoproteins).

Diabetes - circulating free fatty acids can affect muscle insulin sensitivity/insulin resistance (the inability of insulin to properly cause glucose uptake into skeletal muscle), which is associated with high levels of stored lipids in skeletal muscle cells. Aerobic exercise has been shown to reduce these lipid stores and correct insulin and glucose function. Resistance exercise has shown to have the potential to improve the action of insulin in patients with type 2 diabetes.

​Inflammation - fat tissue acts as an active endocrine organ secreting pro-inflammatory molecules and pro-thrombotic molecules. This means fat tissue can contribute to inflammation in the body and an increase the risk of thrombosis (when blood clots block blood vessels).

Osteoarthritis – the excess physical burden of body weight can exacerbate the pain associated with knee osteoarthritis. Every step you take increases the burden four-fold for every 454 grams of excess weight.

Fertility – being overweight can affect fertility in both men and women, and pregnancy complications are increased in overweight or obese women [3].

A 5% or 10% reduction in weight in the management of obesity can offer health improvement in disorders associated with obesity [1].

Tips for healthy weight loss

Regular exercise, adjustments to the diet and healthy lifestyle practices, support the body and healthy, sustainable weight loss. Once a healthy weight has been achieved, balancing diet and exercise will ensure weight maintenance. 

Lifestyle changes for health

Regular health, medical and dental checks will help to keep you on track. 

Lifestyle changes which support a healthy body include:

• reducing alcohol consumption
• stop smoking
• relaxation and pleasure activities
• adequate sleep
• addressing health concerns
• stress reduction 
• physical activity/exercise

Appetite suppression

It may not be sugar you crave; you may just enjoy eating delicious food. When you reduce meal sizes the meal can be over before you know it, ruining your dining experience. Reducing the amount you eat is crucial to weight loss combined with physical activity. What you eat can help with satiety (helping you feel satisfied) and blood sugar control.  

Fibres and protein can do this.

• Protein foods include fish, low-fat meat (in moderation), poultry, eggs, low-fat dairy (in moderation), legumes (soy, beans, and peas), nuts and seeds.
• Fibres such as linseed meal, psyllium husks, benefibre, and inulin can be added to food and beverages.

Supplements which can help include:

• Brindleberry (Garcinia cambogia) fruit skin contains the chemical hydroxycitric acid (HCA) which has shown to suppress appetite, reduce weight and normalizes blood lipids [4].
• Bitter orange (Citrus aurantium) suppresses appetite, stimulates energy expenditure and the breakdown of fat [5].

Sugar cravings

It is best to eat due to hunger rather than follow a clock, however not responding to hunger can lead to reduced blood sugar and sugar cravings.

If you do crave for sweet foods/treats it could indicate blood sugar and insulin are out of balance. In severe cases insulin resistance may occur. Or it could be you just like the taste.  For most people consuming food every 3 - 5 hours helps regulate blood sugar with a fast overnight. Eating regular meals which include protein and fibre can help stabilize blood sugar. 

Nutrients and herbal medicine which can assist 

• Chromium - improves insulin sensitivity – beneficial for those with insulin resistance and needed for glucose metabolism
• Gymnema (Gymnema sylvestre) - blocks the ability to taste sweetness – good for those who just like to eat sweet stuff
• Cinnamon (Cinnamomum cassia) - controls blood sugar levels reducing food cravings
• Magnesium needed for blood glucose control
• Protein shake supplements are good go-to for in between meals to help balance sugar, or with added fruit, nuts, seeds, and oats for a delicious meal.

A healthy, balanced diet will include fibre available from nuts, seeds, wholegrains, legumes, fruits and vegetable; omega 3 fatty acids found in fish, olives, avocado, nuts and seeds; proteins found in lean meat, poulry, fish, legumes, nuts and seeds; vitamins and antioxidant nutrients from vegetables and fruit.

Combine healthy, nourishing food with reduced consumption of processed food, saturated fats and sugar.

Replace foods empty of nutrients (deserts, pastries, biscuits, lollies, etc.) with fruit such as apples, bananas, berries, and mangoes, which are full of fibre, antioxidants, and nutrients. But only 2 -3 servings a day, fruits contain sugar.

Replace your soft drink, cordial, fruit juices and alcohol with water/sparkling water. If you consume a lot of these sugary drink, you will be surprised about how much weight you will lose just making this one change. Do not replace with artificial sugar drinks – these can be just as bad for you, and they do not help retrain your taste buds.

Reduce the amount of butter/margarine and nut spreads if you use them.

Beware low-fat products will often contain higher amounts of sugar.

Physical activity

For weight loss to occur calorie restriction should be combined with physical activity with aerobic exercise being of the most beneficial [6]. The more you move the more you lose.

Being active not only uses fuel (from foods you have eaten), but it helps with circulation, muscle strength, flexibility and can improve risk factors for cardiovascular disease.

If you are new to exercise begin slowly with gentle exercises such as walking, swimming, tai chi, and yoga. If you are physically active but finding it hard to reduce weight, it may be time to change the routine, increase the exercise, or try a new activity.

If your weight has remained constant for a long period of time, making dietary and exercise changes to reduce weight may be met with resistance – by the body. Persistence is the key and vigilance will be needed to maintain healthy body weight. Be rewarded by the health benefits achieved and health risks avoided.

The information provided is not intended to be used for diagnosis or treatment. If you are experiencing any health concerns, please consult your doctor for advice.

References

1. 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. PMID: 29156185; PMCID: PMC5764193. Maintenance of lost weight and long-term management of obesity - PMC (nih.gov)
2. The effects of body weight loss and gain on arterial hypertension control: an observational prospective study
3. Effects of preconception weight loss after lifestyle intervention on fertility outcomes and pregnancy complications https://www.sciencedirect.com/science/article/pii/S0015028222004769
4. Garcinia cambogia and Glucomannan reduce weight, change body composition and ameliorate lipid and glucose blood profiles in overweight/obese patients https://www.sciencedirect.com/science/article/pii/S221080332100004X
5. Barrea L, Altieri B, Polese B, De Conno B, Muscogiuri G, Colao A, Savastano S; Obesity Programs of Nutrition, Education, Research and Assessment (OPERA) Group. Nutritionist and obesity: brief overview on efficacy, safety, and drug interactions of the main weight-loss dietary supplements. Int J Obes Suppl. 2019 Apr;9(1):32-49. doi: 10.1038/s41367-019-0007-3. Epub 2019 Apr 12. PMID: 31391923; PMCID: PMC6683127. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683127/
6. Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014 Jan-Feb;56(4):441-7. doi: 10.1016/j.pcad.2013.09.012. Epub 2013 Oct 11. PMID: 24438736; PMCID: PMC3925973. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
7. Obesity and hypertension https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5038894/
8. http://Turcotte LP, Fisher JS. Skeletal muscle insulin resistance: roles of fatty acid metabolism and exercise. Phys Ther. 2008 Nov;88(11):1279-96. doi: 10.2522/ptj.20080018. Epub 2008 Sep 18. PMID: 18801860; PMCID: PMC2579902.