Lose Weight Naturally and Keep it Off

excess body fat is directly related to the food we eat

Excess body fat is directly related to the food we eat

Many experts and organizations explain excess body fat as the result of an energy imbalance, or consuming more calories than we use (1).  This can be true for many people who struggle with excess body fat; however, it is not the only cause of weight gain.

Certain types of food encourage weight gain because they alter body chemistry and affect hormones, inflammation, gut health, and nutrient levels (2).

Foods that encourage weight gain

Refined sugar, in various forms (white, brown, powdered, HFCS, coconut, cane juice), is added to beverages and processed foods like baked goods, condiments, sauces, and snacks.  This type of food additive is typically derived from a natural source, such as sugar beets or sugarcane (4).

Research shows that when individuals consume refined sugar, they gain weight, and the risk for obesity and disease processes like cardiovascular disease, type 2 diabetes, Alzheimer’s, and certain cancers increases (4) (5).

Refined flour, in various forms (all-purpose, bread, cake, pastry, self-rising, and enriched wheat flours), is used to make white bread, rolls, pasta, bagels, tortillas, pizza crust, cookies, cakes, muffins, doughnuts, crackers, pretzels, and many breakfast cereals.  Refined flour typically comes from whole grains, with only the starchy endosperm (carbohydrates) used, as the bran and germ are removed to produce a product with a finer texture that lasts longer on the shelf.  The refinement process, however, leaves the product lacking nutrients such as fiber, phytochemicals, vitamins, and minerals, which are necessary for proper body function (6).

Research shows that higher intakes of refined flour are associated with increased weight gain (7).  One reason for this is that the refinement process strips out fiber that the body needs for stable blood sugar levels, leading to spikes in blood sugar and increased insulin levels, which then lead to fat storage and cravings as hormones like dopamine are affected (8).

Seed oils (soy, canola, corn, cottonseed, safflower, sunflower, and grapeseed oils) are used in many highly processed foods, such as corn chips, salad dressings, and baked goods.  Research shows that dietary seed oil consumption, such as soybean and sunflower oil, is associated with significant weight gain as these oils are rich in omega-6 polyunsaturated fatty acids that can activate the endocannabinoid system and increase appetite (9).

Food additives are abundant today, with thousands of compounds, from acacia gum (emulsifier/flavor enhancer/texturizer) to zingerone (flavor enhancer), added to processed commercial foods (11).  Many of these additives, such as monosodium glutamate (MSG), are known obesogens, or chemical substances that alter fat balance and storage within the body (12) (13).

Highly processed (ultra-processed) foods contain many of the food additives we have already discussed, which add empty calories to our diet, increase insulin and fat storage, and increase appetite and cravings that lead to overeating and excess body weight (10).

Functions of the brain that block weight loss

The food we consume affects the whole body, and its impact on brain cells alters certain functions that can block successful weight loss efforts (3).  When brain cells are affected, we experience cravings and hunger that encourage weight gain.

Foods rich in refined sugar, flour, and unhealthy fats (seed oils) trigger the body’s reward center and promote continued eating because hormones and neurotransmitters like dopamine flood in, leading to responses like cravings (14).

Further, the constant intake of highly palatable refined sugar and flour products disrupts leptin (satiety hormone), and as the brain becomes leptin-resistant, it causes hunger signals to persist (15).  Even after a large meal, the leptin-resistant individual still feels hungry, which leads to overeating and weight gain.

Tips to successfully lose weight naturally

For many, successful weight loss involves making daily changes to food and movement habits that have been developed over years or decades.

Habit change begins with understanding the “why” behind your food and movement changes, enlisting support from family, friends, or professionals, and being prepared for slip-ups, because they will occur.  Finally, prepare to spend time forming your new habit; this can take a few months.

First, focus on eating whole foods, vegetables, lean meats, eggs, grass-fed dairy, legumes, fruits, and whole grains if tolerated, in portions that are right for you.

Eliminate the foods mentioned above that encourage weight gain, like those with added sugar, flour, seed oils, and all highly processed foods with additives.

Cook meals at home; this will further reduce your intake of the foods that encourage weight gain, as most restaurants use many of these products in their food.

Once food habits are in place, consuming mostly clean, whole foods and drinking enough clean water each day, it may be time to incorporate more movement or exercise to further improve weight and body chemistry.

Here are a few more tips on simple habit changes that improve health.

If you’re done with yo-yo dieting that doesn’t work and would like help preparing a plan to lose weight and keep it off naturally, please get in touch here.