Social media and celebrity endorsements have enormous influence on people's diet, body image, and weight loss decisions. Health practitioners are presented with so much information and research on weight loss that it can become overwhelming sifting through the myths and misconceptions of diet programs and limitations of the data.
But today, I'm committed to giving you the guts of the latest comprehensive research on fat loss...based on research, not blogs.
The first two points below are the MAIN DRIVERS of obesity.
1. We're eating too much - no surprises there? Apparently 400 more calories per day than 40 years ago (and moving a lot less unfortunately)
2. An increased set-point. People with excess fat have altered neurobiology - their brain will encourage them to eat more and move less in an attempt to restore their fat stores back to their pre weight loss levels...bummer!
3. Low fat Vs Low carb diets - both result in weight loss, neither one is superior. Controlled human studies and the results of a recent meta-analysis (Dr Hall, National Institute of Health), found very little difference between low fat and low carb diets. People on a low fat diet lost more weight but it was "clinically insignificant"as it amounted to 16 grams of extra fat loss per day.
4. Intermittent Fasting (eg the 5:2 diet) helps address the overeating /excess calorie intake issue, but doesn't help lower the set-point (see #2 above)
5. Your Naturopath will need to address any potential contributing factors such as hypothyroidism, adrenal fatigue, insulin resistance, gut dysbiosis, depression, insomnia etc. These are not the main drivers of obesity but make trying to manage weight issues extremely difficult if they are present and not addressed.
So...regardless of the fat or carbohydrate composition of your diet, it is eating LESS calories and lowering the set-point that will give you the greatest and most long-lasting results.
There are ways to lower the set-point and to make your eating plan varied and highly nutritious while being mindful of calorie intake. Your Naturopath can help you with this, as well as address the obstacles mentioned in #5
Lastly, those of you who know me well, know that I am a MASSIVE fan of physical activity and moving more. What else can help you burn fat, increase your lean muscle tissue, get your bowels moving, help you sleep better, and make you feel happier? Its a no-brainer! Please hold off on the I'm too tired, I haven't got the time, it's too cold/hot, I don't like gyms etc I've heard every excuse over the last 25 years. We're meant to move, and most of us go from the car to the desk to the sofa - exercise will help take you from FAT and FED UP to FIT and FABULOUS
Eat well, move more