What is meant by weight balance/ management?

Weight balance refers to maintaining a healthy weight that is appropriate for an individual's age, height, gender, and body type. Maintaining a healthy weight involves striking a balance between the number of calories consumed through diet and the number of calories burned through physical activity and other daily activities. Achieving weight balance is important for overall health.

Obesity is a condition that results from an excessive accumulation of body fat, which can have adverse effects on an individual's overall health. Typically, medical professionals diagnose obesity using a measurement known as the body mass index (BMI). This calculation involves dividing an individual's weight in kilograms by their height in meters squared. A BMI of 30 or higher is an indication of obesity. Obesity has been associated with an increased risk of various health problems, including type 2 diabetes, heart disease, high blood pressure, sleep apnoea, and certain cancers. There are several factors that can contribute to obesity, such as genetics, environment, and lifestyle choices such as consuming a high-calorie diet and not engaging in regular physical activity.

Weight gain can be caused by overconsumption of calories, a sedentary lifestyle, genetics, medical conditions, certain medications, diet, lack of sleep, and chronic stress. Identifying the underlying cause can help develop a personalised approach to manage weight gain.

Naturopathic nutrition for weight management:

From a naturopathic medicine perspective, losing or simply maintaining a healthy weight involves adopting a holistic approach that takes into account an individual's physical, emotional, and mental health.

• Address any underlying health conditions: Certain health conditions such as thyroid disorders or hormonal imbalances can make it difficult to lose weight. A naturopathic practitioner can help identify and treat any underlying health issues that may be contributing to your weight gain.
• Use natural supplements: Certain natural supplements such as green tea, chromium, and fibre supplements may help support weight loss efforts by boosting metabolism, reducing appetite, and improving digestion.

It's important to work with a qualified naturopathic practitioner and nutritional therapist to develop a personalised weight loss plan that takes into account your individual needs and health status.

Dietary suggestions for weight management:

Blood sugar balance refers to the maintenance of stable blood sugar levels in the body, which is important for overall health and energy levels. In the naturopathic nutrition model, blood sugar balance is achieved through a holistic approach that includes dietary and lifestyle changes, as well as nutritional supplementation if needed.

The naturopathic nutrition model places emphasis on the importance of consuming a balanced diet that includes whole foods with a low glycemic index, which can help regulate blood sugar levels. This includes foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoiding processed and sugary foods is also key, as they can cause spikes in blood sugar levels.

• The Mediterranean diet: is a plant-based eating pattern that emphasises whole foods such as fruits, vegetables, whole grains, legumes, nuts, and olive oil. It’s low in processed foods and promotes healthy fats. Studies suggest that the Mediterranean diet can be an effective strategy for managing obesity due to its nutrient density, sustainability, and overall health benefits [i] [ii].

• Reducing refined carbs: is an effective strategy for weight loss. Studies suggest that the strategy of reducing refined carbs works because refined carbs are high in calories, low in nutrients, and quickly broken down into sugar in the body, which can lead to weight gain[iii]. By reducing refined carbs and replacing them with nutrient-dense, high-fibre foods such as fruits, vegetables, whole grains, and legumes, you can increase satiety[iv] and reduce overall calorie intake without calorie-counting. Results from other studies argue that the efficaciousness of reducing carbohydrates depends on a person’s individual glucose metabolism, so finding the sweet spot for your carb intake must be tailored to your unique requirements. Working with a nutritional therapist can help you develop a personalised plan to meet your weight loss goals[v].

Please note, there is no one-size-fits-all:

Naturopathic nutrition plans for weight loss are highly individualized, taking into account the unique needs and health concerns of each individual. There are several nuances in these plans, including:

• Identifying underlying health conditions: Naturopathic practitioners will look for underlying health conditions or imbalances that may be contributing to weight gain, such as hormonal imbalances, gut dysbiosis, or food sensitivities. Addressing these underlying issues is an essential part of any naturopathic weight loss plan.
• Customizing the diet: Naturopathic nutrition plans are tailored to the individual, with a focus on whole foods and nutrient-dense meals that are appropriate for the individual's health status and goals. Depending on the individual's needs, the plan may include specific macronutrient ratios, such as a higher protein intake to support muscle mass during weight loss.

Supplement suggestions for weight management

Viridian Green Tea 500mg: Green tea is regarded as one of the healthiest beverages available as it is packed with antioxidants and a variety of plant-based compounds that can promote your overall health. Some studies suggest that green tea may aid in fat burning and contribute to weight loss [vi].

Bio-Health Psyllium Husk 400mg: Psyllium husk aids weight loss by pushing the body toward the fat loss phase and improving various body functions [vii].

Viridian Nopal – Organic: The fibre in this cactus plant extract may aid weight loss by binding to dietary fat, increasing its excretion and reducing energy absorption[viii].

Viridian G.T.F. Chromium Complex: Research has shown that Chromium GTF causes greater loss of fat and less loss of muscle compared to dieting without chromium [ix].

Our favourite specialist formulas:

Slim Tincture (50ml) by The Organic Pharmacy: A combination of Gotu Kola, Garcinia, Guggul, Triphala, and Fucus tinctures which can help to speed up metabolism and may help burn fat.

Therapy Bespoke Teas Puri-T Herbal Tea: The perfect start to the day to kick start the liver & kidneys, can also be drank throughout the day. This organic blend contains peppermint, lemongrass, liquorice root, rose hips and lemon peels. Ideal with our Puri-T Wellness Programme, or any other detox or weight loss plan.

Sun Warrior Warrior Blend Protein Vanilla: According to research, the optimal amount of protein intake for muscle building is 0.73 grams per pound (1.6 grams per kg) of body weight per day[x]. This product contains protein and ingredients which create a feeling of satiety or fullness through its water-binding effects. By creating a thick gel, glucomannan delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose[xi].

Functional testing options for weight balance

Functional testing, when combined with naturopathic health strategies, can help identify underlying health conditions or imbalances contributing to weight gain. Tests may include hormone panels, food sensitivity testing, gut microbiome analysis, and metabolic testing. Naturopathic health strategies, such as dietary changes and nutritional supplements, can be tailored to address the specific imbalances identified through functional testing, promoting long-term health and wellness.

Check out our pages on the following:

Adrenal Stress Index

Complete Thyroid Panel

Food Sensitivity Test (Dietary Antigen Test)

Complete Hormone Panel - DUTCH Test

Complete GastroIntestinal and Microbiome Test

Lifestyle advice for weight management:

Exercise regularly: Regular exercise can help you burn calories, increase your metabolism, and improve your overall health.

Manage stress: Stress can contribute to weight gain by increasing the production of the hormone cortisol, which can lead to increased appetite and fat storage. Practising stress-management techniques such as meditation, yoga, or deep breathing exercises can help you manage stress and reduce cortisol levels.

Get enough sleep: Getting enough sleep is essential for weight loss as it helps regulate hormones that control hunger and metabolism. Aim for at least 7-8 hours of sleep per night.

Remember to manage your stress levels to support a healthy nervous system and hormone production and balance[xii].