Medical weight management offers healthy alternative to ‘yo-yo’ dieting
- Weight loss is different for everyone
- Breaking down the stigma of weight
- It takes more than ‘eating less and moving more’
- Are you a candidate for medical weight management?
- Weight management takes a team
- How weight-loss medication works
- Long-term weight management goals
- Health insurance often covers some costs
- We’re ready to help
- Medical Weight Loss Clinic Review – 18 Things You Need to Know
- What Is Medical Weight Loss Clinic?
- How Did Medical Weight Loss Clinic Start?
- Medical Weight Loss Clinic Claims
- Why Medical Weight Loss Clinic?
- What Does Medical Weight Loss Clinic Do?
- Medical Weight Loss Clinic Nutrition Facts
- Does Medical Weight Loss Clinic Work?
- Medical Weight Loss Clinic Benefits
- Medical Weight Loss Clinic and Weight Loss
- Following the Medical Weight Loss Clinic Program
- Medical Weight Loss Clinic Side Effects
- Medical Weight Loss Clinic Alternatives
- Medical Weight Loss Clinic Cost
- Any Medical Weight Loss Clinic Lawsuits?
- Medical Weight Loss Clinic Product Warnings
- Medical Weight Loss Clinic Directions
- The Bottom Line on Medical Weight Loss Clinic
- The Best Alternative Weight Loss Methods
- How to naturally lose weight fast
- 5 Alternative Therapies for Weight Loss
- Acupunture and acupressure
- Herbal Weight-Loss Pills
Medical weight management offers healthy alternative to ‘yo-yo’ dieting
Have you beaten yourself up trying to diet your way to better health? If so, you’re not alone. There are hundreds of diets and retail weight-loss plans out there. It can be overwhelming. And no single plan works for everyone.
Weight loss is different for everyone
At Park Nicollet, my medical weight management team works hard to understand what makes your struggle with weight unique. We set goals that are individual to you. There’s no standard diet, no standard exercise regimen and no standard medication that works for everybody. Our primary focus is on improving your health. There are many ways to do this that are independent of the number on the scale.
Breaking down the stigma of weight
The best part of my job is being able to use science to break down the shame and stigma of being overweight. Patients often come in feeling horrible about themselves, like they’ve failed. When I explain why it’s so hard to lose weight and maintain it – by describing the compensatory mechanisms the body puts into place during weight loss – I can honestly say, “Your struggle with weight isn’t your fault.”
When patients hear that for the first time, it can be a very emotional experience. They’re so happy someone believes them … and believes in them. And equally important, has solutions to help them. We help people realize how much they tie up their self-worth in weight and shape. Untangling them from one another is really important to me. You have the same value as a person whether you weigh 250 pounds or 140 pounds.
It takes more than ‘eating less and moving more’
I went into primary care because I wanted to treat health problems early and prevent heart attacks, strokes and cancer. During my early schooling, I quickly found out that no one really knew what to do about patients’ struggles with weight outside of telling them to “eat less and move more,” which clearly wasn’t working. So, I set out to learn more. I attended a specialized obesity medicine program through Mass General and Harvard Medical School. It was there that someone first was able to explain to me, using scientific data, why it’s so hard to lose weight and maintain it.
Are you a candidate for medical weight management?
Good candidates for medical weight management are those who’ve tried lifestyle changes, but struggle to maintain them. If you have uncontrolled hunger, cravings and “brain chatter” about food, medical weight management might be perfect for you. This program helps you identify and change habits to lose weight.
Weight management takes a team
All medical weight management patients at Park Nicollet see a bariatrician and a dietitian. Depending on your needs, you may also work with nurses, physical therapists and psychologists. We identify the best people, tools and resources for your long-term success.
How weight-loss medication works
Bariatricians are medical weight management experts who can determine if medicine can help manage your weight. Medications can help control hunger, provide a feeling of fullness and improve cravings for certain foods. It’s a chronic treatment for a chronic disease.
Medications can lower your set-point body weight. This means the brain stops defending a higher weight and is comfortable at a lower weight. Instead of having hunger go up and metabolism going down, we’re combating physiologic responses to weight loss with hormonal changes from medications.
Long-term weight management goals
Our team helps patients get to where they’re comfortable with their weight. We track stability for 3-6 months and then send patients back to their primary care doctor for ongoing management. By this time, weight management is a “stable” problem. Similar to blood pressure medication, you need to continue weight-loss medication to manage your ongoing chronic condition.
Health insurance often covers some costs
Many of my patients are able to get coverage for prescribed weight-loss medications through their health insurance. This can offset some costs and make weight management more affordable. This program is a great investment in your long-term health.
We’re ready to help
Come to a place where we understand the struggle, work with you to break down shame, encourage body positivity and improve health by working to reduce body weight. Attend a free group info session, take a free online seminar or call 952-993-3180 for more information.
About Jennifer Vesely, MD
Dr. Jennifer Vesely is family medicine physician who practices at Park Nicollet Clinic – Golden Valley and is medical director of the Medical Weight Management program at Park Nicollet Bariatric Surgery & Weight Center. She has a special interest in obesity medicine and weight-related medical conditions (diabetes, high blood pressure, high cholesterol). Dr. Vesely enjoys working with patients who are motivated to explore the full potential of their health. Outside of work, her family is striving to raise sustainable, home-grown food sources, including vegetables, chickens and bees.
1. Goldstein DJ. Beneficial health effects of modest weight loss. Int J Obes Relat Metab Disord 1992;16:379-415.
2. Tuomilehto J, Lindstrom J, Eriksson JG, et al. Finnish Diabetes Prevention Study Group. Prevention of type 2 diabetes mellitus by changes in lifestyle among subjects with impaired glucose tolerance. N Engl J Med 2001;344:1343-1350.
3. Knowler WC, Barrett-Connor E, Fowler SE, et al. Diabetes Prevention Program Research Group.Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002;346:393-403.
4. Wadden TA, Foster GD, Letizia KA. One-year behavioral treatment of obesity: comparison of moderate and severe caloric restriction and the effects of weight maintenance therapy. J Consult Clin Psychol 1994;62:165-171.
5. Sugerman HJ, Sugerman EL, Wolfe L, Kellum JM, Schweitzer MA, DeMaria EJ. Risks and benefits of gastric bypass in morbidly obese subjects with severe venous stasis disease. Ann Surg 234:41-46, 2001.
6. Sjostrom CD, Peltonen M, Wedel H, Sjostrom L. Differentiated long-term effects of intentional weight loss on diabetes and hypertension. Hypertension 36:20-25, 2000.
7. Foley EF, Benotti PN, Borlase BC, Hollingshead J, Blackburn GL. Impact of gastric restrictive surgery on hypertension in the morbidly obese. Am J Surg 163:294-297, 1992
8. Carson JL, Ruddy ME, Duff AE, Holmes NJ, Cody RP, Brolin RE. The effect of gastric bypass surgery on hypertension in morbidly obese subjects. Arch Intern Med 154:193-200, 1994.
9. Sugerman HJ, Fairman RP, Sood RK, Engle K, Wolfe L, Kellum JM. Long-term effects of gastric surgery for treating respiratory insufficiency of obesity. Am J Clin Nutr 55:597S-601S, 1992.
10. Barvaux VA, Aubert G, Rodenstein DO. Weight loss as a treatment for obstructive sleep apnea. Sleep Med Rev 4:435-452, 2000.
11. Charuzi I, Ovnat A, Peiser J, Saltz H, Weitzman S, Lavie P. The effect of surgical weight reduction on sleep quality in obesity-related sleep apnea syndrome. Surgery97:535-538, 1985.
12. McGoey BV, Deitel M, Saplys RJ, Kliman ME. Effect of weight loss on musculoskeletal pain in the morbidly obese. J Bone Joint Surg 72:322-323, 1990.
13. Karlsson J, Sjostrom L, Sullivan M. Swedish obese subjects (SOS)–an intervention study of obesity. Two-year follow-up of health-related quality of life (HRQL) and eating behavior after gastric surgery for severe obesity. Int J Obes Relat Metab Disord 22:113-126, 1998.
15. Nguyen NT, Slone JA, Nguyen XM, Hatmen JS, Hoyt DB. A prospective randomised trial of laparoscopic gastric bypass versus laparoscopic adjustable gastric banding for the treatment of morbid obesity: outcomes, quality of life and costs. Annals of Surgery 2009 Oct;250(4):631e41.
16. Brethauer S, Hammel J, Schauer P. Systematic review of sleeve gastrectomy as staging and primary bariatric procedure. Surg Obes Related Dis 2009;5:469-475.
17. Tice J et al. Gastric Banding or Bypass? A Systematic Review Comparing the Two Most Popular Bariatric Procedures. The American Journal of Medicine (2008) 121, 885-893.
18. Shi et al. A Review of Laparoscopic Sleeve Gastrectomy for Morbid Obesity. Obes Surg 2010.
20. Mayo Clinic Website: http://www.mayoclinic.com/health/gastric-bypass-diet/my00827 accessed January 6, 2012.
21. Realize Band Website: http://www.realize.com/bariatric-surgery-risks-complications.htm, accessed January 6, 2012.
22. Data on file at Aspire Bariatrics.
LAP-BAND® is a registered trademark owned by Allergan, Inc. Realize® is a registered trademark of Ethicon Endo-Surgery.
Medical Weight Loss Clinic Review – 18 Things You Need to Know
- 10 Answered Questions
Medical Weight Loss Clinic is a program administered by physicians based in Michigan and Ohio. While the program appears to be effective when patients are on-site, the program is also available as a web and phone-based consultation service. This relies on the correct use of the program by clients, as well as compliance, which are the biggest issues most people struggle with while trying to lose weight.
The program appears highly-customized and the premise is sound, but our research team wanted to gather the facts about medical weight loss. First, we compiled details about the program, benefits and results, while also focusing on the research supporting the claims. Then, we compiled the data to give you the bottom line.
Medical Weight Loss Clinic can be purchased through their .
Medical Weight Loss Clinic Readers: Noom is offering our readers a 14-day trial, for a limited time. for this special offer! Overview
What Is Medical Weight Loss Clinic?
Medical Weight Loss Clinic (MWLC) is a company providing customized meal plans and individual counseling promoting weight loss. All of these custom plans for weight loss are medically-supervised. MWLC is a partner of HAP Advantage and member of Blue365.
How Did Medical Weight Loss Clinic Start?
Medical Weight Loss Clinic has been founded in 1986, having more than 30 years of professional experience in custom meal plans.
Starting in 2010, MWLC has doubled its locations, reaching a number of 34 clinics.
In 2013, the company has rebranded its logo. The new logo is a butterfly in blue and green, and a white cross overlay the butterfly. The butterfly is the symbol for the changes patients may observe in their lives after using MWLC diet programs, while the white cross is related to the supervision from medical experts.
Where Can You Find Medical Weight Loss Clinic Locations?
Medical Weight Loss Center is headquartered in Michigan; but the company operates 32 locations throughout Michigan and Ohio.
These locations include:
- Ann Arbor
- Battle Creek
- Rochester Hills
- Royal Oak
- White Lake
- Grosse Pointe Woods
- Grand Rapids
- Toledo Monroe
- Fort Gratiot
- Farmington Hills
- Clinton Township
Scroll below for one of the best products we’ve seen over the last year.
Medical Weight Loss Clinic Claims
Each nutritional supplement and meal plan is described as the best for your diet and weight management. Medical Weight Loss Clinic meal plans and products are described by the mother company in a positive manner.
On the other hand, these positive descriptions usually create higher expectations for potential customers and if these expectations are not satisfied, many complaints may appear.
Medical Weight Loss Clinic claims meal plans developed by the company helped thousands of people to lose weight during the last 30 years.
If we believe the company, then we should trust in 2017 their clients have lost more than 2 million pounds using the Medical Weight Loss Clinic diet plan.
Medical Weight Loss Clinic also claims their weight management programs and medical counseling are developed to improve their clients’ lives.
If these claims are true or not, and if the services provided by the company supports these claims, we will discover in the following sections based on customers’ opinions and comments.
Why Medical Weight Loss Clinic?
Medical costs for people who are overweight are $1,429 higher than those whose weight is considered normal.
Medical Weight Loss Clinic wants claims to change those statistics for the better. They offer customizable programs for men, women, and teens which are designed using the users medical profile.
What Does Medical Weight Loss Clinic Do?
The first step to joining Medical Weight Loss Clinic is to visit one of their local centers where you are assessed medically.
If there is not a Medical Weight Loss Clinic near you, the assessment can be done virtually. A meal plan is designed specifically for your needs and you are referred to their partner, “Train Better,” who will set you up on an exercise plan as well.
However, when you pay for Medical Weight Loss Clinic, you are not just paying for a diet and exercise plan. The company also requires you to use their nutritional supplements which they say keep you feeling full and increasing your energy.
Very little information is provided regarding the supplements before you join. Medical Weight Loss Clinic states you should consume three servings daily of the supplements but only lists one or two ingredients in the Medical Weight Loss Clinic supplements.
Medical Weight Loss Clinic Nutrition Facts
As part of the rebranding process, Medical Weight Loss Clinic redesigned their entire diet. The medical team reviewed feedback received from clients and, working with a team of nutritionists, designed a new range of meal plans with more options.
The new plans also improved weight loss in many of those who use the program. Medical Weight Loss Clinic sets calorie levels based on your own medical profile, so nutrition facts will vary depending on which calorie level you use.
The company also suggests using their supplements which include Medical Weight Loss Clinic nutrients designed to promote weight loss. The supplements include a significant amount of protein, Medical Weight Loss Clinic nutrients may help boost metabolic rate and energy levels.
Medical Weight Loss Clinic Diet (Sample)
If Medical Weight Loss Clinic determines a 1,600 calorie per day diet is right for you, this is a sample menu:
½ banana; ½ cup unsweetened oatmeal; 1 cup skim milk; coffee
½ cup jicama and carrot sticks with low-fat dip
3 small clementines; sandwich with 2 slices whole wheat bread, 1-ounce lean meat, 1-ounce low-fat cheese, 1 teaspoon light mayonnaise; 2 large dill pickles; unsweetened iced tea with lemon
4 ounces grilled chicken; grilled asparagus and red pepper medley; mixed green salad with 2 teaspoons regular dressing; 1 pumpernickel roll; 1 teaspoon butter; 6 ounces wine
Smoothie made with 1 cup raspberries, 1 cup plain low-fat yogurt blended with ice
1,800 calorie Medical Weight Loss Clinic diet
1 grapefruit, 2 slices French toast, 2 teaspoons maple syrup; coffee
8-ounces tomato juice; celery sticks
Entrée salad made with 1 cup mixed greens, cherry tomatoes, sliced cucumber, 1-ounce grilled salmon, 1-ounce blue cheese, 1 teaspoon chopped nuts; ¼ cup dried cranberries and 2 tablespoons light dressing; 1 whole-wheat roll; 8-ounces low-fat yogurt, plain with one cookie crumbled on top; seltzer with lime
Broth-based vegetable soup; 4-ounces roasted pork tenderloin; 1 large baked sweet potato with 2 teaspoons butter; ½ cup steamed spinach; ½ cup broccoli slaw with light dressing; 1 cup skim milk; ½ cup chocolate sorbet
1 pear; 1-ounce low-fat cheese; 4 low-fat crackers
Does It Work?
Does Medical Weight Loss Clinic Work?
Medical Weight Loss Clinic success stories posted on the official website are individual results and may not be indicative of the weight everyone will lose.
To avoid subjectivity, you may search for other reviews and opinions regarding Medical Weight Loss Clinic meal plans on different website specialized in weight management products and meals.
On third-party websites, most of the Medical Weight Loss Clinic reviews are not positive. According to these negative comments and complaints, MWLC meal plans do not bring anything new.
In addition to this, numerous customers complain nutritional supplements and recipes didn’t work in their cases. Even though Medical Weight Loss Clinic claims their diets should help in weight loss programs, they have indulgent recipes such Shrimp and Broccoli Fettuccine.
Medical Weight Loss Clinic Benefits
According to the opinions regarding Medical Weight Loss Clinic products and custom plans, there are several benefits related to this company’s services.
One of the benefits is the custom meal plans designed to satisfy the needs for each client. Another benefit speaks to the fact you may prepare your meals based on their recipes. Since you buy the ingredients for those recipes, then you know the source of the ingredients.
Most of the food listed on Medical Weight Loss Clinic website is based on fresh food. This aspect is another benefit of using Medical Weight Loss Clinic meal plans. Searching on the Internet, you will find numerous opinions and comments related to the results provided by Medical Weight Loss Clinic meal plans.
Besides the positive success stories found on the company website, you can also find several negative reviews and comments about these diet programs. These negative comments mention Medical Weight Loss Clinic meal plans don’t have the expected results and some customers consider you waste your money on Medical Weight Loss Clinic weight management programs.
Medical Weight Loss Clinic and Weight Loss
Medical Weight Loss Clinic does not provide any guarantees for weight loss. They don’t claim you will lose so many pounds in so many weeks.
In fact, they say the length of the program is determined by each client based on the amount of weight you need to lose and how quickly you want to lose it.
Medical Weight Loss Clinic states weight loss amounts vary with each client and depends on many factors, including how strictly you follow the Medical Weight Loss Clinic meal plan as well as other factors that could delay or increase weight loss.
One of the programs developed by the company is the Medical Weight Loss Clinic 3-day cleanse. Medical Weight Loss Clinic 3-day cleanse plan represents a program for 3 days with meals include 3 oranges, salad and red meat during. The aim of this diet is to cleanse your body.
Since Medical Weight Loss Clinic programs are based on both health food meals and nutritional supplements, you may choose to add to your food any supplement may help you with your diet.
Besides real food and nutritional supplements, Medical Weight Loss Clinic programs include also medically supervised programs. These medically supervised programs are implemented by experts working for Medical Weight Loss Clinic.
Medical Weight Loss Clinic Nutrients And Their Role In Meal Plans
Medical Weight Loss Clinic nutrition plans are recommended after a consultation with each patient. This is since each person needs a different diet plan to reduce their weight.
The ingredients included in nutritional supplements are not mentioned. Only after you decide to order some of their nutritional supplements, you may then find out the ingredients in the supplements.
Following the Medical Weight Loss Clinic Program
Using Medical Clinic weight loss diets should be very easy, since you have to use some meals based on food and nutritional supplements. Recipes are presented on the company website.
To prepare them, you just must buy the necessary ingredients and follow the preparation suggestions.
MWLC programs also include nutritional supplements should be taken based on suggestion use. Unfortunately, those serving size can’t be found on their website, but this lack of information regarding can be solved after the consultations with the medical staff. Healthcare consultants are also available online or via telephone.
Medical Weight Loss Clinic Side Effects
As far as the diet and exercise plan offered by Medical Weight Loss Clinic, at the time of this review, we hadn’t found any users stating they had side effects.
Medical Weight Loss Clinic Alternatives
There are other options available similar to Medical Weight Loss Clinic. Nutrisystem has a similar program, although it does require you to use pre-packaged food purchased from the company.
Weight Watchers is another alternative similar to Medical Weight Loss Clinic. They offer group meetings on a weekly basis where you weigh-in and are provided group as well as individual counseling.
You eat food you prepare yourself based on a “point” system using calories, fat and other nutrients to balance your diet. Unfortunately, the user is not provided an exercise plan, although ideas are suggested.
You are also able to pay extra for access to an online program helping you track your food and exercise. However, because there is so little information on what is in the Medical Weight Loss Clinic supplements, it is impossible to adequately compare it to other supplements.
Medical Weight Loss Clinic Cost
The only Medical Weight Loss Clinic cost available online is the price for the Virtual Clinic.
The prices are broken down into four categories:
- $30 – one month rate; does not include any products and you are automatically billed each month
- $60 – two-month rate; includes one free box of supplements and one box of snack bars; $30 per month after first two months
- $120 – four-month rate; includes first week’s supply of supplements and one box of snack bars; $30 per month after first four months
- $180 – six-month rate: one month free; includes first week’s supply of supplements and one box of snack bars; $30 per month after first six months
There are no prices available for clinic visits and there is no information regarding the cost of supplements or food items each month.
Any Medical Weight Loss Clinic Lawsuits?
We haven’t found lawsuits regarding the Medical Weight Loss Clinic diet or products.
Medical Weight Loss Clinic Product Warnings
Since the ingredients for nutritional supplements provided by Medical Weight Loss Clinic are not listed anywhere, you can’t find any product warnings regarding those supplements.
Medical Weight Loss Clinic Directions
Medical Weight Loss Clinic does not have many unique directions. The program simply provides you with a Medical Weight Loss Clinic diet plan and allows you to work with a personal trainer to create an exercise program.
There are supplements recommended as part of the program, but no information is available regarding what the supplements are or what they cost. It appears this information is provided after you sign up for the program. The website indicates the diet is very healthy with plans allowing you to eat:
- 25 percent protein
- 55 percent carbohydrates
- 20 percent fat
The supplements are to be taken three times each day and contain calcium caseinate and soy protein isolate. Calcium caseinate is a protein derived from milk and breaks down more slowly than whey protein.
This provides your body with a sustained release of amino acids. Soy protein isolate has been linked to lowered risks of heart disease. There has been some research showing soy protein isolate may not be as beneficial to health as natural soy, however.
“I like the MWLC approach to weight loss. There are some knowledgeable and supportive staff members in the Southfield office who have been very beneficial in my personal efforts. I no longer live nearby but I return to that office because of them.”
The Bottom Line on Medical Weight Loss Clinic
Medical Weight Loss Clinic is a program focused on custom meal plans and counseling. There are success stories on the official website, so there’s a chance some may lose with using this program. While there are benefits of Medical Weight Loss Clinic, there are also key components to add to your existing plan. This is especially true if you add supplementation to your healthy diet and exercise regimen.
However, we’re fans of one weight-loss program that not only offers custom meal plans and counseling, but also support groups, extensive food tracking, customized health information, and more.
Noom is among the best weight-loss programs we have ever seen. The system offers its users everything they need to start making healthier choices, like personalized meal plans, human coaching, interactive support groups, and food tracking on one of the world’s largest food databases developed by top scientists.
Also, the team behind Noom is offering Dietspotlight readers a 14-day trial as a sign of confidence in their program.
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The Best Alternative Weight Loss Methods
Each and every person loses weight differently and therefore there are many different types of weight loss programs and methods out there today that can be used to help you shed those unwanted pounds and keep them off for good. One of the most popular forms of alternative weight loss on the market today is the use of hypnosis.
Contrary to popular belief, hypnosis is nothing like what you see at a stage show or for entertainment purposes, it is something we often experience throughout our everyday lives. Think about when you are shopping in the mall and find a chair that you think would be perfect in your living room and you continue to imagine the scene, this is the first level of hypnosis.
There are basically three different areas of the brain, the subconscious, the ego and the conscious mind. Hypnosis takes control of your subconscious mind and replaces the negative beliefs and thoughts entirely. This means that when you think negative thoughts about yourself like you can’t do it or you will never be in shape again, although people may tell you otherwise, these thoughts are constantly embedded in your subconscious mind and this can truly inhibit your weight loss successes.
With dozens of hypnotists who are beginning to specialize in the weight loss field, it is not a problem to find the right hypnotist within you area to help you learn how to utilize your mind to help you get on the right path towards weight loss.
In contrast to regular dieting, feeling good about yourself only comes after you have seen success in losing pounds, but with hypnosis you are taught to first feel good about yourself and then watch the pounds melt away with your new disposition. Often times your hypnotist will provide you with self esteem Cds to listen to for a 21 day period and this is generally enough to begin changing your subconscious beliefs and thoughts for the better.
It can be hard to imagine that our thoughts and mind can have such an impact on our ability to lose weight. This is the perfect alternative to fad diets and exercise programs that have not been enough in the past to help you lose weight, there is nothing wrong with trying something different, in fact this is how many people find success.
This is a very affordable weight loss method to consider and can be mixed with daily exercise and of course healthy eating habits in order to see best results. Hypnosis is not going to melt the pounds off your body without you conducting exercise routines as well. Hypnosis only helps cleanse your mind of the negative way of thinking that has been keeping you back, the first step to weight loss success.
This is becoming the number one natural cure for weight gain problems for those who have tried many other methods and found no success. This is far from a fad diet, although many people have labeled this method of weight loss in this way, it is a chance to reform your mind and subconscious thoughts to bring yourself to a new mental state of success in more ways than one.
How to naturally lose weight fast
Methods of weight loss that scientific research supports include the following:
1. Trying intermittent fasting
Share on PinterestSeveral research-backed strategies can aid weight loss, one of which is intermittent fasting (IF).
Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.
Several studies have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.
The most common intermittent fasting methods include the following:
- Alternate day fasting (ADF): Fast every other day and eat normally on non-fasting days. The modified version involves eating just 25–30 percent of the body’s energy needs on fasting days.
- The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
- The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.
It is best to adopt a healthy eating pattern on non-fasting days and to avoid over-eating.
2. Tracking your diet and exercise
If someone wants to lose weight, they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. Of these, apps for diet, physical activity, and weight loss were among the most popular. This is not without reason, as tracking physical activity and weight loss progress on-the-go can be an effective way of managing weight.
One study found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review study found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.
3. Eating mindfully
Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.
Techniques for mindful eating include:
- Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
- Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
- Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
- Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.
4. Eating protein for breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin.
Research on young adults has also demonstrated that the hormonal effects of eating a high-protein breakfast can last for several hours.
Good choices for a high-protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.
5. Cutting back on sugar and refined carbohydrates
Share on PinterestIt can help to swap high-sugar snacks for fruits and nuts.
The Western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high-sugar snacks
- herb teas and fruit-infused water instead of high-sugar sodas
- smoothies with water or milk instead of fruit juice
6. Eating plenty of fiber
Dietary fiber describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.
Fiber-rich foods include:
- whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
- fruit and vegetables
- peas, beans, and pulses
- nuts and seeds
7. Balancing gut bacteria
One emerging area of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteria.
Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.
Some foods can increase the number of good bacteria in the gut, including:
- A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.
- Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
- Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.
8. Getting a good night’s sleep
Numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with increased incidence of obesity. There are several reasons behind this.
Research suggests that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisol, which also prompt fat storage.
How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.
9. Managing your stress levels
Share on PinterestOutdoor activities can help with stress management.
Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.
However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, which is carbohydrate.
Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.
Researchers found that implementing an 8-week stress-management intervention program resulted in significant reduction in the body mass index (BMI) of overweight and obese children and adolescents.
Some methods of managing stress include:
- yoga, meditation, or tai chi
- breathing and relaxation techniques
- spending some time outdoors, for example walking or gardening
The way we typically approach weight loss is flawed. The focus is primarily on changing your diet and incorporating exercise. Although this is important, it does not address the root cause for why we overeat. It’s all a temporary solution, not one with long lasting effects. In fact, many people who lose weight go back to the same eating habits once they reach their goal. Unfortunately, some go on to gain even more weight than they lost. This cycle is taxing on the body and also psychologically. There are some other options that address the behavioral component of why we overeat.
It’s important to answer the question of why you struggle with your weight. Do you eat when you are bored, stressed, when you are not feeling good about yourself, it is an escape? Do you associate food with love? Were you told as a child to eat everything on your plate? If you have tried traditional methods with limited success it might be time to consider alternatives.
Meditation is a healthier way to deal with the stress that comes along with life challenges. When we are upset, sometimes we reach for food to comfort us. We wouldn’t characterize most of those “comfort food” choices as healthy. Meditation helps you to breathe, redirect that energy and calms the body and mind. It can help with resisting the temptation of food. It’s a highly effective alternative to releasing that stress. French research during a public health study showed meditation helped cut the risk of obesity by 50% when practiced regularly. Whether it’s for 15 minutes or longer, there are apps available to use on your own, you can take classes, or you can learn about a number of different options for meditation within the privacy of your home.
Hypnotherapy for Weight Loss
Hypnosis can be an effective option in meeting your weight loss goals. Hypnosis focuses on identifying the root cause of why we overeat. It works at the subconscious level to address the negative thought processes that leads to overeating. It helps determine what triggers your overeating and focuses on replacing those habits with more positive behaviors. Once you determine the root cause, the hypnotherapist can reframe how your mind interprets it and provide suggestions which you are more susceptible to while under hypnosis. It’s remarkable to change the way you have looked at food your whole life.
Diet and exercise don’t address your relationship with food and what triggers you. After struggling with weight for 2 years after giving birth, one of my clients lost 32 lbs. in 10 weeks through hypnosis. Another one of my clients stated “It was completely not what I expected, I was fully awake. By my 2nd session, I haven’t touched anything that would harm my body. I started to exercise. I stopped caring about if anyone was judging me anymore. I’m very comfortable with myself.”
Another client talking about his experience with hypnosis stated “I tried many things with some success and ultimate failure. I was hoping for lasting results. I get into a deep relaxed clear-headed state. The hypnosis through you alleviated all these strong urges I had. I was very obsessed with food. Now I eat sensible bites, I don’t have to have food to socialize. We hosted Thanksgiving at my house this year. Believe it or not, I did not touch carbs, it was not a desire. I was thrilled. As of today, I lost 52 lbs. in 5 months.”
Although acupuncture alone is not a solution for weight loss, it can complement another weight loss method to help you stay balanced. Acupuncture has been part of Chinese medicine for a very long time. There has been some success in strategically placing tiny needles in areas that help with reducing cravings and control hunger.
Lymphatic System Massage Techniques
A lymphatic drainage massage uses a machine that focuses on the lymphatic system to help eliminate waste, enhance circulation and breaks down fat within the body. The thinking is that these lymphatic system massages may in conjunction with diet and exercise help facilitate and speed up the process.
So many people struggle with their weight. There are many different diet plans out there; it’s difficult to determine what will work. Some people try different diets their entire life with limited success. There are alternative methods that are becoming more popular. Hypnosis has become more mainstream for people that are looking to address the emotional and behavioral components associated with their weight problem. It’s important that whatever method you choose, it helps you get to the root cause of the problem. This helps you can break these unhealthy habits. Making lifestyle changes that refocus our energy with ongoing healthier life choices is key to losing weight and maintaining a healthy weight going forward.
5 Alternative Therapies for Weight Loss
What it is: Weight-loss supplements are typically pills or powders that contain one or more dietary ingredients, such as vitamins, minerals, herbs or other botanicals, amino acids, and other substances used as part of your diet.
How they work: Supplements are a multi-billion-dollar business, and the weight-loss industry is a large part of that, with many different types of supplements on the market. Over-the-counter dietary supplements are usually marketed with the goal of suppressing hunger or increasing metabolism and lean body mass.
Do they work? According to a recent review of a wide variety of diet supplements done at the College of Public Health and Human Sciences at Oregon State University, there’s no research to support that any product, whether one designed to speed up metabolism or to suppress your appetite, to name just two examples, leads to a significant or a sustained weight loss. The author of the review did suggest that green tea, fiber, and calcium supplements or dairy products may play a positive role in an overall healthy approach to weight loss, whereas products considered stimulants seem to have more negative than positive effects.
“Dietary supplements are intended to play a supportive role in weight loss — they’re not going to make all the difference,” says Bill Gottlieb, a health coach and co-author of The Natural Weight-Loss Pharmacy. “Today, the typical person doesn’t have 5 or 10 pounds to lose. You’re more likely to be overweight by 20 pounds, 30 pounds, or even 40 or more.” If you are going to use a supplement, Gottlieb recommends staying away from supplements with multiple ingredients. “Use a single agent and from a reputable manufacturer, one that’s been around for awhile,” he suggests. But remember that supplements are not regulated by the U.S. Food and Drug Administration the same way that medications are, so getting your vitamins and minerals from whole foods, rather than supplements, is really the best way to go.
Alternative weight loss therapies won’t help you to lose weight on their own but they can be very useful in helping you to stick to a diet.
Most alternative therapies help to relieve stress which is often a root cause of weight gain. There is little clinical research to evaluate the success of alternative weight loss therapies and the success is often dependent on your approach.
If you believe the therapy could work, you’re in a good frame of mind to make it a success.
Acupunture and acupressure
Acupuncture is a Chinese treatment that has been practised for thousands of years.
Acupuncture treatment involves inserting very-thin needles being inserted into the skin in one or more parts of the body.
Acupuncture may help you to relax and also the breaking of the skin can produce endorphins which can help suppress appetite and craving.
Acupressure is relatively similar to acupuncture but does not involve any breaking of the skin , instead hands, elbows or objects may be used to stimulate areas of the body.
Hypnosis helps to remove some of the barriers that can make weight loss difficult. Hypnosis can remove some of the ‘unconscious thoughts’ that may be hindering your chances of sticking to a diet If you wish to visit a hypnotist, choose one who has been approved by a professional hypnotherapy body.
There are also options available for you to practice self-hypnosis by books, CDs along with other communication and support options.
Hypnosis can help you in:
- Visualising your new self image
- Relaxing and thereby removing stress and depression which often lead to weight gain
- Positive thinking
- Feeling better about yourself
Ayurveda is a traditional form of medicine practiced in India. An ayurvedic practitioner can prescribe new lifestyle and diet choices which are appropriate to you. Lifestyle choices may include how and when you sleep, exercise, eat and drink.
A practitioner may advise taking supplements
If unsure about what they do, check with your doctor
Qigong is an ancient Chinese system of physical and mental training for healing and energy.
The practice involves making slow movements.
As with ayurveda, a teacher will help you how your body can make the most of sleep, activity and your own energy.
Mindfulness is a part of Sikhism and Buddhism which promotes awareness of one’s own body in terms of actions, feeling and consciousness. For the purposes of weight loss mindfulness can help you to notice when you are hungry, when you are full, paying particular attention to the food you are eating as well as how you eat it.
Mindfulness can be practised anywhere and expanded to cover other areas of your life as well.
Herbal Weight-Loss Pills
Can dietary supplements help me lose weight?
“Eat! Eat! Eat! And Always Stay Thin! No Diet, No Exercise!” Sounds great, doesn’t it? Unfortunately, you’ll have a hard time responding to this particular ad. For one thing, it dates to the early 1900’s. And, to make matters worse, pharmacies no longer sell the miracle product: sanitized tape worms.
Weight loss products have changed in the last century, but the pitches remain the same. Indeed, many herbs, supplements, and diet pills promise results that would put even the most efficient tape worms to shame. Of course, it’s no secret that many of these products are fraudulent. But is it possible that a few of them really can live up to their claims?
Here’s a look at some popular herbs and dietary supplements that have at least some potential to help people lose weight. As you’ll see, however, the search for a “magic fat burning pill” is far from over. In the meantime, it’s good to know which of these supplements are not only unproven, but potentially dangerous.
This mineral, found in tiny amounts in almost all foods, helps the body burn fat, build muscle, and control blood sugar. A little chromium is essential to good health, but does that mean extra chromium must be extra healthy?
Supplement marketers and manufacturers claim that chromium pills are a shortcut to the perfect body, but the benefits are far from certain. For one thing, chromium is a nutrient and not a drug, which means it can only help people who don’t get enough chromium in their diet. And while a few studies have found that chromium supplements apparently lead to small gains in muscle and modest weight loss (as in roughly 2 pounds of fat lost per month), several recent studies have found no such effects.
Richard A. Anderson, lead scientist at the U.S. Department of Agriculture’s Beltsville Human Nutrition Research Center, has studied chromium supplements in many contexts over the last 20 years, and he’s never seen the supplements change a person’s body weight. Dr. Anderson summed up his opinion of the supplements in the journal Nutrition Reviews: “Chromium is only a small part of the puzzle in weight loss and body composition, and its effects, if present, will be small compared with those of exercise and a well-balanced diet.”
Ephedra (ma huang)
Watch out for this one. The Food and Drug Administration (FDA) banned the sale of pills containing ephedra in 2004, but unscrupulous suppliers still offer it online. Ephedra was a key ingredient in so-called “natural” herbal alternatives to the now-banned prescription anti-obesity drug known as “fen-phen”. The FDA considers “herbal fen-phen” products to be unapproved drugs that have not been proven safe or effective and that contain ingredients linked to numerous injuries.
Ephedra is the natural source of the amphetamine-like stimulant ephedrine. Its key ingredient can act as a powerful decongestant, suppress appetite, and speed the burning of fat, but in diet pills, the dangers of ephedra far outweigh the benefits. Before banning ephedra products, the FDA logged over 1,000 serious reactions that may have been linked to the herb, including 38 deaths. The reactions included soaring blood pressure, irregular heartbeat, insomnia, tremors, seizures, heart attack, and stroke. In any case, ephedra can’t make a big dent in your waistline. According to a report in the journal Obesity Research, Danish researchers found that ephedrine combined with caffeine helped obese patients on a strict diet lose an extra 7.5 pounds over six months compared with patients who simply dieted. Any product that promised to “melt away almost eight pounds in just six months” wouldn’t exactly fly off the shelves.
HCA, short for hydroxycitric acid, is an herbal extract found in at least 14 commercial weight-loss drugs. The chemical, which is distilled from a family of plants native to India, supposedly suppresses the appetite and slows down the conversion of carbohydrates into fat.
While the compound really can help fat rodents slim down, it may not have the same effect of people. In a study published in the Journal of the American Medical Association, researchers from Columbia University gave HCA supplements (1,500 milligrams each day) to 66 overweight patients. Another 69 patients took a daily placebo, or dummy pill. All of the subjects were on a high-fiber, low-calorie diet throughout the study. Twelve weeks later, patients in both groups had lost weight, but researchers concluded that HCA failed to produce significant weight loss.
This natural compound found in all plants and animals has gained wide popularity as a muscle builder and weight-loss aid. Our cells produce pyruvate when we take energy from sugar, and some studies suggest that pyruvate supplements help burn calories.
Marketers claim pyruvate is a natural alternative to prescription diet drugs such as phentermine and fenfluramine (phen-fen), but a recent report in the International Journal of Sports Nutrition calls such statements false and misleading. There’s no evidence that pyruvate comes anywhere close to matching the slimming powers of prescription drugs. In one of the few human studies of pyruvate, researchers at the University of Pittsburgh Medical Center found that overweight patients who took the supplements lost an extra 1.3 pounds over six weeks compared with patients who took a placebo. You should also be aware that ingesting large amounts of pyruvate can cause intestinal distress, bloating, and diarrhea.
Short for phenylpropanolamine, PPA is the active ingredient in Acutrim and several other over-the-counter dieting aids. PPA was the most popular weight loss drug in the country, but it didn’t win that position with astounding results. According to Robert Sherman of the FDA’s Office of Over the Counter Drug Evaluation, “even the best studies show only about a half pound greater weight loss per week using PPA combined with diet and exercise.”
The FDA also learned of serious reactions — including extreme spikes in blood pressure, headaches, strokes, and eight deaths — linked to PPA. Some of these victims overdosed, but two thirds took the drug as directed. In 2001, the FDA classified PPA as unsafe and manufacturers voluntarily removed it from the market.
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