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.
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.
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.
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.
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:
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].
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, 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.
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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].
[i] Dimitrios Poulimeneas, Costas A. Anastasiou, Rodanthi Mylona, Alexander Kokkinos, Demosthenes B. Panagiotakos, Mary Yannakoulia, Adherence to the Mediterranean lifestyle pattern is associated with favorable weight loss outcomes: the MedWeight study, Nutrition Research, Volume 108, 2022, Pages 73-81.
[ii] Michael Georgoulis, Nikos Yiannakouris, Ioanna Kechribari, Kallirroi Lamprou, Eleni Perraki, Emmanοuil Vagiakis, Meropi D. Kontogianni, Sustained improvements in the cardiometabolic profile of patients with obstructive sleep apnea after a weight-loss Mediterranean diet/lifestyle intervention: 12-month follow-up (6 months post-intervention) of the “MIMOSA” randomized clinical trial, Nutrition, Metabolism and Cardiovascular Diseases, 2023,
[iii] F.S.R. Silva, Effect Of A Low-Carb And Low-Energy Diet On Weight Loss In Overweight Or Obese Patients, Clinical Nutrition ESPEN, Volume 54, 2023, Page 519.
[iv] McClernon, F.J., Yancy, W.S., Jr., Eberstein, J.A., Atkins, R.C. and Westman, E.C. (2007), The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms. Obesity, 15: 182-182.
[v] F.S.R. Silva, Effect Of A Low-Carb And Low-Energy Diet On Weight Loss In Overweight Or Obese Patients, Clinical Nutrition ESPEN, Volume 54, 2023, Page 519.
[vi] Jurgens T, Whelan AM. Can green tea preparations help with weight loss?. Can Pharm J (Ott). 2014;147(3):159-160. doi:10.1177/1715163514528668
[vii] McRorie, Johnson W. Jr PhD, FACG, AGAF, FACN; Gibb, Roger D. PhD; Sloan, Kyle J. PharmD; McKeown, Nicola M. PhD. Psyllium: The Gel-Forming Nonfermented Isolated Fiber That Delivers Multiple Fiber-Related Health Benefits. Nutrition Today 56(4):p 169-182, 7/8 2021.
[viii] Uebelhack R, Busch R, Alt F, Beah ZM, Chong PW. Effects of cactus fiber on the excretion of dietary fat in healthy subjects: a double blind, randomized, placebo-controlled, crossover clinical investigation [published correction appears in Curr Ther Res Clin Exp. 2014 Sep;76:63]. Curr Ther Res Clin Exp. 2014;76:39-44. Published 2014 Jun 21. doi:10.1016/j.curtheres.2014.02.001
[ix] Anderson RA. Effects of chromium on body composition and weight loss. Nutr Rev. 1998 Sep;56(9):266-70.
[x] Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384
[xi] Keithley JK, Swanson B, Mikolaitis SL, et al. Safety and efficacy of glucomannan for weight loss in overweight and moderately obese adults. J Obes. 2013;2013:610908. doi:10.1155/2013/610908
[xii] Boheng Zhu, Sara Gostoli, Giada Benasi, Chiara Patierno, Maria Letizia Petroni, Chiara Nuccitelli, Giulio Marchesini, Giovanni Andrea Fava, Chiara Rafanelli, The Role of Psychological Well-Being in Weight Loss: New Insights from a Comprehensive Lifestyle Intervention, International Journal of Clinical and Health Psychology,
Volume 22, Issue 1, 2022.
Please note that the information contained within this website does not and should not replace medical advice, and is not intended to treat or diagnose. We always recommend you consult with your doctor. Our Nutritional Therapy team is highly trained and we offer one to one Nutritional Therapy Consultations, which are designed to be complementary to any medical treatment from a functional medicine approach, as well as offering a preventative & optimal health focus.