There are many reasons why a person can be overweight. Being overweight is not just limited to overeating, as some people may believe is the cause. Some of the contributing causes are as follows:

• Stress

• Toxicity

• Poor eating habits and choices

• Trauma

• Sedentary lifestyle

• Addictive coping

(Bauman, 2013)

Body Mass Index is a way to determine if a person is overweight. Excessive fat distinguished from being over weight. BMI is the standard for classifying body composition.

Healthy Range       20-24.9

Overweight risk    25 and higher

Excessively Overweight   30 and higher

Set Point

Set Point is the weight that a body tries to maintain by regulating food and calories consumed. (Murray, 2008). Set point is the weight at which your body is comfortable. The body fights to maintain weight at a set point by adjusting metabolism and appetite. Leptin is a hormone derived primarily from adipocytes (fat cells), was found to convey information to other organs of the body and the control nervous system about the body’s energy reserves. In essence fat storage cells are actually endocrine organs, able to orchestrate an array of actions and responses throughout the body. (Bauman, 2013)

Three key Nutrients to help with weight loss

Fiber: Fiber is very beneficial for weight loss because of its many functions. Fiber supports and helps lower glucose and insulin. Fiber also contributes to appetite reduction both soluble and insoluble may help control appetite. Fiber in foods helps digestion, prevents constipation, lowers cholesterol and reduces some chronic diseases. A fiber recommendation is 25-30 grams per day. Add fiber gradually to your diet to let your digestive tract adjust. Also, it is very important to drink plenty of fluids with fiber. An excellent source of fiber is flaxseed, which contains a wealth of omega 3-essential fatty acids.  All dietary fibers are either soluble or insoluble. Soluble fibers attract water and form a gel, which slows down digestion. This makes you feel full, which can help control weight. Soluble fibers can also help lower LDL blood cholesterol by interfering with the absorption of dietary cholesterol. Sources of soluble fiber: oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, blueberries, psyllium, cucumbers, and celery.

Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract intact.

Sources of insoluble fibers:  whole grains, wheat bran, seeds, nuts, barley, brown rice, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, raspberries and grapes. (www.webmd.com/diet/fiber-health-benefits-11/insoluble-solublefiber.com) 

Protein:  Protein is a macronutrient that is the cornerstone upon which all hormones, neurotransmitters and enzymes are made, so adequate protein is crucial to aid in weight loss. Each meal should have a serving of protein (4- 6 oz.) and each snack should also contain a small amount of protein. Protein also builds and repairs lean body tissues. (Bauman, 2013)

Sources of protein: Organic chicken, cold-water fish such as salmon, halibut and cod. Protein powder mixes such as rice, pea or whey protein for smoothies.  Also, lentils, garbanzo beans, pinto beans, quinoa and brown rice. Nutritional yeast has protein along with the added benefit of fiber and the B vitamins.  For a complete vegetarian protein combine your grains and legumes. 

Good Fats: Obtaining fat from whole foods can help aid digestion by supporting liver and pancreatic function. It is important to get a small amount of healthy fats in your diet. Not only will it aid in weight loss but it is also required to maintain a healthy hormonal balance (www.jjvirgin.com). Our bodies create substances from fats that are necessary for good health. Fat is used to store energy, make hormones, and transport vitamins, among other important function  (Bauman, 2012).

 Sources of healthy fats:  A serving (2 Tbs.) of healthy fats at each meal such as olives, nuts, seeds and their butters, extra virgin unrefined olive oil, virgin organic coconut oil, cod liver oil and avocadoes. Emphasize essential fatty acids, omega-3 fats (walnuts, flaxseeds, pumpkin seeds, hemp seeds, pastured eggs, and grass fed dairy. These have been shown to help with weight loss. (Bauman 2013).

Additional Support for weight loss

Booster Foods: Green powders 1-2 Tbs. per day: Spirulina, blue green algae, and chlorella are all easy to digest and cleansing to the entire body. These will help with weight loss and detoxification.

Carbohydrates are macronutrients that can be help with weight loss. Carbohydrates maintain blood glucose and help replace muscle glycogen. Carbohydrates also help regulate protein and fat metabolism. For weight loss and management choose whole foods complex (unrefined) carbohydrates as often as possible.

Glutamine:  Glutamine is the most abundant amino acid in the body and is involved in more metabolic processes than any other amino acid. It is also the most abundant amino acid in the blood and in the free amino acid pool of skeletal muscle. Whey protein and eggs are two particularly good sources of glutamine ((Murray, 2005). Glutamine reduces fat mass by improving glucose uptake in muscle.  You can add glutamine powder to your smoothies.

Omega-3 Essential Fatty Acid:  Omega 3 fatty acids are polyunsaturated fatty acids. The importance of omega-3 fatty acids is the aplpha-linolenic acid, eicosapentaenic (EPA) and docosahexgenoic acid (DHA) they contain. Omega- 3 fatty acids reduce the growth of cancer cells and also aid in nutrient absorption. There must be a good balance of omega 6 and omega 3 fatty acids. Often in the Standard American Diet (SAD) there is a higher ratio of the omega 6 fatty acids. A good balance of the omega 6 and omega 3 will give optimal health as well as help maintain a healthy weight.

Supplementation would be 1 (1,000 mg) capsule 1-3 times a day.  Food sources of omega-3 essential fatty acids: freshly ground flaxseed, hempseeds, walnuts, and pumpkin seeds, Brazil nuts, sesame seeds, avocados, dark leafy green vegetables (kale, spinach, mustard green, and collards), wheat germ oil, salmon, mackerel sardines, anchovies, and albacore tuna.

Probiotic supplement: Replenish your bacterial flora with probiotics. Recommend Ther-Biotic Complete take one capsule with breakfast and one with dinner. Also foods containing live bacteria for health promoting properties. Food sources are Kefir, yogurt and fermented vegetables. Probiotics will help aid the gut on a weight loss program by obtaining good bacteria and a healthy digestion.

References: Bauman, E., Friedlander, J. (2013), Therapeutic Nutrition, Penngrove, CA.

Murray, N.D.M., Natural Medicine Churchill Livingston, St Louis, Missouri

JJvirgin.com, http://www.webmd.com/diet/fiber-helth-benefits-11insoluble-soluble-fiber.com