One of the keys to achieving good health is maintaining a healthy weight. This article will discuss the dangers of being overweight, some of the best foods and supplements to shed unwanted pounds, and the top exercises for weight loss. 

Why Lose Weight? 

Many people will start a weight loss program but eventually quit. A great way to stay motivated is to understand how being overweight can impact health.

• Cardiovascular disease. Obesity can lead to the development of cardiovascular disease and increase the risk of cardiovascular disease mortality.^[1] Cardiovascular disease includes stroke, heart attack, heart failure, heart disease, and thrombosis.
• Type 2ofiabetes. Nearly 90% of patients with diabetes are classified as overweight or obese. Obesity increases the risk of type 2 diabetes, compounding its health risks and management of the disease. In obese individuals, the substances involved in developing insulin resistance are increased. Also increased are the hormones, cytokines, proinflammatory markers, harmful fatty acids, and glycerol associated with type 2 diabetes.^[2]
• Pregnancy complications. More than 50 percent of pregnant women in the United States are overweight or obese. Being overweight can increase the risk of dangerous pregnancy outcomes, including gestational diabetes, hypertensive disorders, cardiovascular diseases, fetal death, premature birth, and injury during birth.^[3]
  

Weight Loss Tips 

Studies indicate just a 5% reduction in body weight can reduce, eliminate, or prevent hypertension, type 2 diabetes, coronary heart disease, hyperlipidemia, cardiorespiratory failure, and other chronic degenerative diseases.^[4] Here are some of the best strategies to lose weight. 

1. Change your mindset. 

Weight loss first starts in mind. Many people give up because they are not mentally prepared for the long-term commitment to achieve their goals. As you embark on your weight loss journey, ask yourself:

• What are my motivations to lose weight?
• Am I willing to change my eating habits?
• Am I ready to exercise or increase my physical activity?
• Do I use food to deal with stress or other challenges?
•  Do I need support from family or friends to lose weight?
• Will I stick with it if it takes longer than I anticipated?

These are just a few questions to help you get in the right mindset to achieve your weight loss goals. 

2. Have realistic goals. 

Losing weight can take longer than people realize. For example, losing 1 to 2 pounds per week is a realistic goal. This means burning 500 to 1000 calories more per day than consumed, which can be accomplished by eating fewer calories and increasing physical activity. 

3. Start an exercise program. 

Exercise and physical activity are key components of weight loss. In addition, studies indicate it can help alleviate many health issues associated with obesity: physical activity and exercise training are associated with a reduced risk of cardiovascular disease, weight loss, and cardiometabolic diseases (diseases that affect the heart, metabolism, and blood vessels).^[5]

Steady-state Exercises

Steady-state exercises are those performed at a moderate intensity for 30-60 minutes or longer. Aim for a minimum of 200 minutes (3 hours) of moderate weekly exercise for the best results. Some of the most popular steady-state exercises for weight loss exercises include the following:

• Cycling
• Swimming
• Pilates
• Walking
• Jogging
• Yoga
• Weight training

HIIT Workouts

In addition to steady-state exercise, high-intensity interval training may also help with weight loss. Also known as HIIT, these workouts consist of short, intense exercise sessions at the maximum or near-maximum effort to exhaustion, followed by brief moments of recovery. While typical steady-state exercise workouts last 30 minutes or more, HIIT sessions can be completed in usually 10-20 minutes.

HIIT workouts are an effective, time-efficient strategy to decrease body fat, especially abdominal fat and visceral fat (fat that can affect hormones in the body).^[6]

Popular HIIT exercises include the following:

• Squats
• Lunges
• Jumping jacks
• Planks
• Push-ups
• Burpees
• Side squats
• Jump squats
• High knees
• Mountain climbers

Here is a sample HIIT workout:

• 10 sit-ups
• 20 pushups
• 15 lunges
• 20 squats
• 30 crunches
• 45 jumping jacks

Rest for 2 minutes then repeat 1-3 more sets.

Note: There are many exercises and workout programs to choose from, but the key is to find those you like. For example, some people don’t like to run but prefer to ride a bike or swim instead. By performing exercises you enjoy, you increase the likelihood of sticking with it and achieving your weight loss goals in time. 

4. Focus on eating healthy foods. 

Diet plays a key role in weight loss. While exercise due to injury or mobility issues can be difficult for some, everyone can carefully monitor their diet and food consumption. Many studies have been conducted on the role diet plays in weight loss:

Lifestyle interventions are important for obesity management, and when compared to exercise, researchers note a low-carb diet “might be more efficient for weight loss and glucose homeostasis in people with obesity.”^[7]

High-fat, low-carb diets have gained popularity for their potential to aid in weight loss. By minimizing carbohydrates and increasing dietary fat, these diets shift the body's primary energy source from glucose to fats, known as ketosis. This metabolic shift promotes the breakdown of stored body fat for fuel, leading to a reduction in body weight.^[8]

Additionally, high-fat, low-carb diets can help control hunger and cravings due to the satiating effect of fats, which can lead to a lower overall calorie intake. Moreover, by stabilizing blood sugar levels and improving insulin sensitivity, these diets can optimize fat-burning processes and support weight loss efforts. However, as with any dietary approach, it's essential to ensure a balanced intake of essential nutrients and consult a healthcare professional before making significant changes to your diet. 

5. Get adequate rest. 

Sleep could be the most unappreciated aspect of maintaining a healthy weight. While a person can go days without eating via fasting or not exercise for years, the human body requires sleep daily. The average adult needs 7-9 hours of sleep per night, but more than 1/3 of American adults sleep less than 7 hours nightly. 

Sleep (or lack thereof) can have a tremendous impact on the ability to lose weight. A recent study found those with shorter sleep durations are more likely to be overweight or obese. Researchers also note sleep duration showed a direct correlation to energy and carbohydrate consumption. Test subjects with less sleep duration were found to have lower energy levels and ate more carbohydrates.^[9]

In another study, individuals who slept less than 7 hours per night were more likely to have higher average body mass indexes and develop obesity than those who slept more. Sleep restriction was also linked to salt retention, insulin sensitivity, decreased levels of leptin, increased levels of ghrelin (hormones that control appetite and fullness), and increased inflammatory markers.^[10] 

6. Consume all-natural weight loss supplements 

Supplements can be an excellent addition to a weight loss program. The following all-natural supplements are specifically designed to provide the body with nutrients needed to assist with shedding excess pounds and maintaining good health: 

DesBio - OmniFiber

Studies indicate dietary fiber intake promotes weight loss in overweight adults or those consuming a calorie-restricted diet.^[11] 

Just one serving ofDesBio – OmniFiber contains 32% of the daily recommended amount of fiber. This mid-tasting powder fiber supplement is specifically designed to promote a healthy gut while reducing the number of harmful endotoxins in the gut.

DesBio – OmniFiber contains the following ingredients: 

• Apple fiber
• Magnesium
• Inulin
• Arabinogalactan
• Lactospore® Bacillus coagulans

CytoMealPlus™ Chocolate Powder

CytoMealPlus™ Chocolate Powder powdered meal supplement that is ideal for those looking to lose weight. Other benefits include the following: 

• Muscle gain
• Improved gastrointestinal health 
• Detoxification
• Helps boost Immune health

CytoMealPlus™ Chocolate Powder is made from the milk of cows that graze on non-GMO pastures and those free of pesticides. In addition to chocolate, this supplement is also available Invanilla. 

Systemic Formulas: #625 - ACCELL METABO-SHAKE

Accell Metabo-Shake is an excellent, nutrient dense meal-replacement shake that provides the following: 

• Zinc, which supports the immune system digestive systems, reduces stress levels, is vital for protein synthesis, and aids in energy metabolism
• Supports glucose stabilization 
• Calcium, which supports blood vessel health and normalizes pH
• Vitamin C, a powerful antioxidant that supports the health of the blood vessels
• Coconut oil powder, which provides lauric acid, capric acid, and caprylic acid
• Bitter melon, which helps to balance insulin sensitivity and reduce dietary glucose absorption

Summary 

Maintaining a healthy weight is essential for good health. It can take time to lose weight, so patience is key. Are you attempting to lose weight? Give the tips above a try and let us know your progress. 

References:

1. Tiffany M Powell-Wiley, Paul Poirier, Lora E Burke, (et al). Obesity and Cardiovascular Disease: A Scientific Statement From the American Heart Association. Circulation. 2021 May 25;143(21):e984-e1010. doi: 10.1161/CIR.0000000000000973. Epub 2021 Apr 22. [PMID: 33882682].https://pubmed.ncbi.nlm.nih.gov/33882682/
2. Bonnie Grant, Michele Sandelson, Bernice Agyemang-Prempe, (et al). Managing obesity in people with type 2 diabetes | RCP Journals. DOI:https://doi.org/10.7861/clinmed.2021-0370. Clin Med July 2021.https://www.rcpjournals.org/content/clinmedicine/21/4/e327
3. Carmen Paredes 1 2, Richard C Hsu 3, Anna Tong, (et al). Obesity and Pregnancy.  Neoreviews. 2021 Feb;22(2):e78-e87. doi: 10.1542/neo.22-2-e78. [PMID: 33526637].https://pubmed.ncbi.nlm.nih.gov/33526637/
4. F Pasanisi, F Contaldo, G de Simone, (et al). Benefits of sustained moderate weight loss in obesity.  Nutr Metab Cardiovasc Dis. 2001 Dec;11(6):401-6. [PMID: 12055705].https://pubmed.ncbi.nlm.nih.gov/12055705/
5. Damon L Swift 1, Joshua E McGee 2, Conrad P Earnest, (et al). The Effects of Exercise and Physical Activity on Weight Loss and Maintenance.  Prog Cardiovasc Dis. 2018 Jul-Aug;61(2):206-213. doi: 10.1016/j.pcad.2018.07.014. Epub 2018 Jul 9. [PMID: 30003901].https://pubmed.ncbi.nlm.nih.gov/30003901/
6. Florie Maillard, Bruno Pereira, Nathalie Boisseau.  Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Med. 2018 Feb;48(2):269-288. doi: 10.1007/s40279-017-0807-y. [PMID: 29127602].https://pubmed.ncbi.nlm.nih.gov/29127602/
7. Lingli Cai, Jun Yin, Xiaojing Ma, (et al). Low-Carbohydrate Diets Lead To Greater Weight Loss And Better Glucose Homeostasis Than Exercise: A Randomized Clinical Trial. Front Med. 2021 Jun;15(3):460-471. doi: 10.1007/s11684-021-0861-6. Epub 2021 Jun 29. [PMID: 34185279].https://pubmed.ncbi.nlm.nih.gov/34185279/
8. Basolo A, Magno S, Santini F, Ceccarini G. Ketogenic Diet and Weight Loss: Is There an Effect on Energy Expenditure? Nutrients. 2022 Apr 26;14(9):1814. doi: 10.3390/nu14091814. PMID: 35565778; PMCID: PMC9105638.
9. Kolsoom Parvaneh 1, Bee Koon Poh, Majid Hajifaraji, (et al). Sleep deprivation is related to obesity and low intake of energy and carbohydrates among working Iranian adults: a cross sectional study. Asia Pac J Clin Nutr. 2014;23(1):84-90. doi: 10.6133/apjcn.2014.23.1.02. [PMID: 24561976].https://pubmed.ncbi.nlm.nih.gov/24561976/
10. Christopher B Cooper, Eric V Neufeld, Brett A Dolezal, (et al). Sleep deprivation and obesity in adults: a brief narrative review. BMJ Open Sport Exerc Med. 2018; 4(1): e000392. Published online 2018 Oct 4. doi: 10.1136/bmjsem-2018-000392. [PMID: 30364557]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6196958/
11. Derek C Miketinas, George A Bray, Robbie A Beyl, (et al). Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.  J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. [PMID: 31174214].https://pubmed.ncbi.nlm.nih.gov/31174214/