You May Want to Rethink Everything You’ve Been Told About Weight Loss

Written by Christine Bishara MD

So if your goal is to lose weight in 2023, you might want to rethink everything you’ve ever been told about weight loss.

Every new year, countless numbers of hopeful people set out with the same goal, to lose weight. Unfortunately, only about 9% of these new year resolutions ever actually turn into real success stories. 

As an integrative medical weight loss physician, I have witnessed first hand that there are specific key factors that increase likelihood of success in your weight loss journey. In this article, I will share some of these factors with you.

While the amount of calories you take in does matter in weight loss, it is not solely this factor that will predict your weight loss success. Through years of research, it has been consistently demonstrated that a calorie deficit is just one part of the weight loss puzzle. It’s important to note that it’s not the only factor that contributes to successful weight loss and more importantly, weight maintenance.

So how does one increase the likelihood of success?

Well It boils down to several key factors one should consider. Let’s dive into them together and explore what they are:

HEALTHY GUT

Why is a healthy gut important? Well you may be surprised to know, our gut contains trillions of microorganisms. More than there are stars in our solar system, and these microorganisms are in constant communication with our body–especially our brain. Just like anything else in the world, there are “good” beneficial gut microbes and “bad” harmful gut microbes. The foods you eat either allows the beneficial microbes to flourish or the harmful ones to thrive.

Why is this important? Think:

• Prebiotics: Prebiotics are the friendly fibers present in plant-based foods that feed the digestive system. They are found in foods such as vegetables, fruits and legumes.

• Probiotics: Probiotics are the living gut microbes residing in our gut. They actually feed on these prebiotic fibers and produce byproducts called (SCFAs) short chain fatty acids– also referred to as postbiotics.

• Postbiotics: These are the (SCFAs) short chain fatty acids produced by our gut microbes. The SCFAs help to strengthen the lining of our guts, and our immune system. They also affect the signals our gut relays to our brain–including signals that tell the satiety center in our brain whether we are full or not. When our diet consists of about 70% plant-based foods, the signals relayed to our satiety center work more efficiently, notifying it that adequate nutrition has been received. In contrast, a diet rich in low fiber processed foods and with minimal plant-based options allows the harmful gut bacteria to flourish. This in turn has the opposite effect of sending signals to our brain shutting off the satiety center, thus making us constantly hungry.

The three most common postbiotics that have been studied as beneficial are:

1. PROPIONATE – it’s involved in producing glucose in the liver and also functions as a positive feedback to the satiety center in the brain. The more propionate produced by our gut microbes, the better appetite control one will exhibit.

2. BUTYRATE – butyrate has been shown to maintain the health of the gut lining, while having potent anti-inflammatory, anti-cancer and immune strengthening functions. Butyrate is one of the main short chain fatty acids produced by bifidobacterium, further explaining the gut-Covid connection and the increased incidence of Covid severity in those deficient in this beneficial gut microbe.

3. ACETATE – has been shown to help with weight management and insulin resistance.

How do we go about increasing the production of these (SCFAs) short chain fatty acids? 

EAT:

Fiber rich foods containing INULIN such as artichokes, onions, garlic, asparagus.

Fiber rich foods containing PECTIN such as apples, carrots, oranges

Fiber rich foods containing RESISTANT STARCH such as bananas, beans, barley.

Fiber rich foods containing GUAR Gum which is found in legumes.

REDUCING STRESS and GETTING ADEQUATE AMOUNTS of SLEEP

 When our body is under stress, it releases certain “stress”  hormones and cytokines (immune mediators) that lead to an increase of inflammation in the body. While short durations of inflammation are actually beneficial and allow our body to cope with temporary stressors, chronic stress (stress over a long period of time) leads to chronic inflammation. Is there a relationship between chronic inflammation and weight loss? Well, yes there is. Your body’s ultimate goal is to survive, so when our body is under stress, the body becomes aware that it  will need additional energy to combat what it perceives as a threat. As a precautionary measure, this includes a decrease in our metabolic rate to ensure it has sufficient energy reserves to ward off whatever danger it perceives is imminent.

PRACTICE INTERMITTENT FASTING 

Fasting has a multitude of benefits that go beyond just shedding unwanted pounds. It not only has been shown to lead to significant weight loss, but it has been found to promote cellular rejuvenation as well. I have written a previous log post on all the benefits of fasting as well as how to get started.

 

Click Here to read

 

THINGS TO KEEP IN MIND

Hopefully this blog has shed some light on how a healthy gut can play a key role in weight loss. Our gut is home to trillions of microbes that affect our health. In order to have a healthy gut, it is important to maintain a healthy diet, get enough sleep and reduce the stressors in our lives.

When the gut is unhealthy (usually due to poor diet among other factors), the immune system is compromised, and as a result, inflammation increases. While this causes a number of health problems, it also has been found to contribute to weight gain and obesity.

So if we want to increase the likelihood that our weight loss efforts are successful, it is important to implement strategies that will improve the health of our gut. Let’s do a quick recap:

• Keep diets high in fiber:  The best way to improve the health of your gut is by incorporating plenty of dietary fiber into your diet. Whole foods such as fruits, vegetables, legumes, and nuts. 70% plant based has been shown to be very effective in creating a healthy environment for your gut. 

• Avoid highly processed foods. When you consume these types of foods, it’s easy for the bad bacteria in your gut to flourish, resulting in increased inflammation, as well as weight gain. 

• Reduce Stress and get adequate amounts of sleep. These will greatly assist in the body’s ability to combat inflammation. 

• Intermittent Fasting: Taking periods of time away from eating food to allow the body to allow the body increase fat-burning and lose weight while supporting metabolic and cognitive health

If you are someone who is struggling with your weight, it is important to remember that weight loss is not a one-size-fits-all endeavor. Each person is different, so you will need to find the strategies and tools that work for you, because ultimately the goal is to feel better, be happier and live a healthier life. 

As always, we’re here to help. Want to work with me in identifying all the factors that are impeding your weight loss goals? Sign up for my 3 month weight loss program and get started on identifying any medical, hormonal, and gut-brain deficiencies present.