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Health & Nutrition
Dimitar Marinov
Senior Product Researcher MD, PhD, Assistant Professor

How to Lose Weight and Keep it Off!

Have you ever been told that weight loss can be as easy as doing a particular workout or swallowing a revolutionary pill?

I am sure it may have sounded tempting, but the reality is much more challenging. 

If you want to lose weight for good and never gain it back, you must be willing to make some lifestyle changes but the added health benefits make it well worth it!

Diets, exercise plans, and supplements are only individual aspects of the weight loss process. The actual effort to change your habits is up to you and you alone! 

 

That said, some supplements are more effective than others, so it’s essential to know what works and what doesn’t.

This article will teach you more about the most effective strategies to lose weight and how to aid your fat-burning efforts with supplements that work!

 

 

Weight loss isn't always easy!

 

The underlying weight loss mechanism is quite simple - adjust your diet and energy expenditure to maintain a caloric deficit (1).

Yet, the factors that sabotage your efforts can make the process feel like an impossible challenge. These factors can fall into two categories - homeostasis and lifestyle.

 

Homeostasis is the one factor that affects everyone, and there is no escaping it. It’s the balance of all processes in your body that keep you alive (2). The role of homeostasis is to resist change and maintain an optimal internal environment for your body. 

So to ensure survival, your body strives to avoid changes and many parameters, including temperature, hydration, blood flow, body weight, and body composition.

Thus, losing weight means fighting against some of your body’s mechanisms to resist change. 

 

You will feel hungrier and less energetic, and as you lose weight, your metabolic rate may decrease, which means you will have to increasingly reduce your calorie intake to keep shedding pounds (3).

In some cases, obesity may also affect the levels of your hormones, such as insulin, leptin, and testosterone. These unfavorable changes can make weight reduction even harder and create a vicious cycle.

 

The modern lifestyle has created the perfect recipe for weight gain - easy access to tasty, high-calorie processed food and minimal physical exercise during our daily activities.

This leads to unhealthy eating habits, such as having dessert after every meal, using your car everywhere you go, and feeling the urge to snack on junk food as soon as you sit in front of your TV and computer.

Once the habit has formed, you will get cravings that can set you back and sabotage most people. Cravings occur because of neurotransmitters in our brain, such as dopamine, that tune our minds to seek pleasure. 

 

You will have to break some of your bad habits to resist or even avoid cravings. And that can be challenging.

On top of that, you will have to create new and healthier habits, such as moving more, walking rather than driving, participating in sports regularly, and choosing healthy food options in the supermarket.

 


Maintaining a healthy weight is crucial to your wellbeing

 

Maintaining an optimal weight is one of the best things you can do for your health. It is an effective method for the prevention of a wide range of conditions, including:

 

  • insulin resistance and type 2 diabetes
  • atherosclerosis and cardiovascular disease
  • whole body inflammation and cancer

Excess body fat, especially around your waist (belly fat), may release an excess of inflammatory molecules and free fatty acids. That is because adipose tissue is not simply an energy storage but also an endocrine organ.

When produced in excess, these molecules are likely one of the factors leading to insulin resistance (4, 5). If left unchecked, insulin resistance can progress into type 2 diabetes.

 

Studies show that as little as 5% weight loss leads to significant improvement in insulin sensitivity and reduces the risk for complications, even in patients who have already developed diabetes (6).

 

Furthermore, another study revealed that 86% of those who lost more than 15 kg of extra weight cured their insulin resistance (7).

Obesity also speeds up atherosclerosis, the leading risk factor for coronary heart disease and heart failure. That’s because the increased insulin and free fatty acid (triglyceride) levels lead to dyslipidemia and elevated cholesterol that builds up in your arteries.

 

On top of that, the inflammatory molecules released from adipose tissue contribute to systemic inflammation, which also speeds up atherosclerosis (8).

Overweight and obesity are also officially recognized as risk factors for at least 13 types of cancer (9). Being obese is estimated to make up more than 20% of all cancer cases.

 

The obesity-related factors that increase cancer risk include hyperinsulinemia, elevated adipokines, and chronic inflammation. Therefore, losing extra fat and maintaining optimal body weight can also help you reduce your risk of malignancies, and overall improvement in health is the ultimate weight loss goal.

 

 

4 lifestyle changes to tip the scales

weight loss lifestyle tips

Physical activity

The best way to implement physical activity in your daily routine is by choosing a sport that you like. That’s because consistency is most important, and participating in an enjoyable sport will ensure you train as regularly as possible.

Resistance training can be a good start if you can't pick one. It involves training with weights, bands, or body weight. 

Resistance training is considered a better option than aerobic training and cardio because of the higher intensity of physical activity. 

 

Lifting weights also helps induce more favorable changes in body composition, such as increased muscle mass and reduced fat mass.

In turn, higher muscle mass can help your body burn more calories in the long term and allow you to eat more while maintaining a healthy weight. 

 

Physical activity also leads to an increase in your daily calorie expenditure. Still, this short-term effect is less reliable for weight loss since eating more food can easily compensate the extra calories burned.

 

Sleep

Most people underestimate insufficient sleep as a factor contributing to weight gain and obesity. 

Yet, scientists have analyzed data from more than 600 000 men and women, and the studies consistently show an increased risk of obesity amongst short-sleepers in both children and adults (10).

One of the studies that included over 1000 participants found that sleep deprivation negatively affects appetite and the hormones that regulate hunger, such as leptin and ghrelin (11).

Lack of sleep can also raise stress hormones such as cortisol which contributes to elevated blood sugar and inflammation (12).

 

Diet

Since the changes in your body weight depend on your calorie balance, one of the simplest and most effective interventions is to reduce your daily calorie intake.

Calculating your calorie intake accurately and ensuring that you are eating fewer calories than you burn will guarantee that you will lose weight.

Yet, the approach has one major flaw - sustainability. Eating less can increase hunger and cravings, making your diet a struggle. Thus, most people quit and regain any weight they may have lost.

 

To achieve a more sustainable weight loss, you should focus on foods low on calories but satiating simultaneously.

These include low-calorie foods such as fresh fruits and vegetables, mushrooms, legumes, low-fat dairy, etc. Whole-grain foods (as well as raw fruits and vegetables) are also fiber-rich, which can help increase hunger and diet sustainability (13). 

 

Protein is another factor that contributes to satiety. Your body will significantly suppress the hunger signals in your body once you have consumed enough protein with your meals (14). 

The right amount for you will depend on your body weight and physical activity, but generally, it should be about 0.8 - 1.6 grams per kg of body weight (15).

Remember that fad diets may promise rapid weight loss but cause rebound weight gain. Healthy weight loss takes time and commitment. Healthy eating has numerous benefits to overall health and lowers your risk of many diseases.

 

And last but not least - stay hydrated! More often than not, you can subdue a craving by drinking a glass of water. Remember to drink at least 2l of water per day for optimal health.

 


Dietary supplements


Dietary supplements can help you stick to your healthy diet by aiding hunger control, reducing the number of calories you absorb from food, and boosting your metabolism.

Most people who try to lose weight look for supplements that can boost their metabolism and help them burn more calories, but the reality is that these are not the most effective weight loss products. One of the reasons is that as your metabolism increases, so does your hunger.

 

Instead, it is much better to take supplements that help reduce your calorie intake, such as products that can aid your hunger control. 

Great examples of dietary supplements which can help you control your cravings and appetite include apple cider vinegar (ACV) and Garcinia Cambogia.

For example, one of the active ingredients in ACV is acetic acid, which is a potent appetite suppressant. Research has shown that taking ACV right before a meal greatly improves satiety for the next 2 hours in a study with 12 healthy volunteers (16).

Garcinia Cambogia is an extract from the rind of the tropical fruit Garcinia gummi-gutta. The rind contains an active ingredient called hydroxycitric acid (HCA), which is shown to raise levels of a chemical in your brain called serotonin (17).

Serotonin is a brain chemical involved in feelings of happiness, relaxation, and reward. Increasing it can support your mood and help suppress your cravings for junk foods.

 

 

To sum things up!

There is no single thing to help you lose weight. You will have to optimize all 3 of your main lifestyle aspects - diet, sleep, and physical activity to achieve sustainable weight loss.

Dietary supplements such as ACV and garcinia can help you optimize these aspects of weight management and make your weight-loss journey a bit easier.

 

If you are considering ACV, why not try a gummy supplement instead of capsules or liquid formulation? ACV gummies are the tastiest way to take this fantastic supplement.

If you want to try Garcinia instead, purchase a product that is 100% organic and free of any binders, fillers, or preservatives, such as our Craving Control supplement by Nutririse!

All NutriRise supplements are made in the USA and third-party tested to guarantee maximum effectiveness and safety!

Garcinia Cambogia weight loss supplement

Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your healthcare provider before starting any dietary supplement.

Dimitar Marinov
Senior Product Researcher MD, PhD, Assistant Professor
Dr. Marinov is a licenced physician and scientist with years of experience in clinical and preventive medicine, medical research, nutrition and dietetics. His research is focused primarily on nutrition and physical activity as preventive measures to improve and preserve human health. He is passionate about creating evidence-based content about various medical topics and takes great care in referencing every statement with high-quality evidence.
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