It may also help you eat fewer calories throughout the rest of the day 4 , 5 , 6 , Chili peppers and jalapeños contain a compound called capsaicin , which may boost metabolism and increase the burning of fat 68 , 69 , 70 , Capsaicin may also reduce appetite and calorie intake 68 , Probiotics are live bacteria that have health benefits when eaten.

They can improve digestive health and heart health , and may even help with with weight loss 73 , Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than average-weight people, which may influence weight 75 , 76 , Probiotics may help regulate the healthy gut bacteria.

They may also block the absorption of dietary fat, while reducing appetite and inflammation 78 , 79 , Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss 81 , 82 , Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.

This number is even higher for children This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones , leading to poor appetite regulation 85 , Fiber-rich foods may help with weight loss.

Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness. Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones 87 , 88 , This can help you eat less without having to think about it.

Many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity 90 , 91 , Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating , cramps , and diarrhea.

Many people brush or floss their teeth or use mouthwash after eating. Dental hygiene products can temporarily affect the taste of food and beverages, which may help limit the desire to snack or eat between meals Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.

This is a major cause of overeating for many people, and affects a significant percentage of the population. Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat, or both.

Consulting with a healthcare professional can help. Cardio has been shown to improve many risk factors for heart disease.

It can also help reduce body weight 95 , Cardio seems to be particularly effective at reducing the fat that builds up around your organs and causes metabolic disease 97 , Loss of muscle mass is a common side effect of dieting.

If you lose a lot of muscle, your body will start burning fewer calories than before 99 , Resistance exercises, like lifting weights , can help prevent this loss in muscle mass , Most people get enough protein from diet alone.

One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass , Just make sure to read the ingredients list, because some varieties are loaded with sugar and other additives.

Mindful eating is a method used to increase awareness while eating. It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues Mindful eating has been shown to have significant effects on weight, eating behavior, and stress in individuals who have obesity.

By making conscious food choices, increasing your awareness, and listening to your body, weight loss should follow. Dieting is one of those things that almost always fails in the long term. Instead of focusing only on losing weight, make it a primary goal to nourish your body with nutritious food and daily movement.

Doctors recommend a weight loss of no more than pounds per week, so losing 20 pounds in one month is not a health goal and may be harmful, especially if you have any chronic health conditions.

Doctors recommend a weight loss of no more than pounds per week. Trying to lose 10 pounds in one week may be harmful to you, especially if you have any chronic health conditions. Creating a long-term plan for reaching healthy diet and fitness goals may be a more effective way to reach your desired weight.

There are many natural methods that can promote weight loss and help you reach a healthy weight. Here are 29 science-back, natural ways to help. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article…. Patients with diabetes who used GLP-1 drugs, including tirzepatide, semaglutide, dulaglutide, and exenatide had a decreased chance of being diagnosed…. Some studies suggest vaping may help manage your weight, but others show mixed…. The amount of time it takes to recover from weight loss surgery depends on the type of surgery and surgical technique you receive.

New research suggests that running may not aid much with weight loss, but it can help you keep from gaining weight as you age. Here's why. I have yet to meet a patient that is wanting to lose weight that didn't have some idea about what they are doing wrong. Nor are the things that they need to do very difficult.

Some cases are more dramatic than others but you get the idea. Why are these changes so hard to implement and maintain? Those that do find ways to loose weight and keep it off do so by modifying their behavior aside from addressing underlying medical issues.

The behaviors that they modify are learned and can be implemented by anyone. Here are a few common behavioral difficulties that arise with weight loss.

If you live in, or travel to, the Scottsdale or Phoenix area, make an appointment with one of the weight loss doctors Southwest Integrative Medicine. We are happy to meet with you for a free consultation.

Our doctors recognize the need for holistic weight loss programs that honor the patient and their journey towards a healthy body. Our Scottsdale weight loss clinic gets results because we treat the roots of the problem and deliver personalized weight loss solutions that work.

Click on the link below for a free consultation. Southwest Integrative Medicine East Bell Road Phoenix, AZ I started their weigh loss diet program and lost 32 lbs! I have been able to reduce my blood pressure medicine, fit back in my clothes, have tons more energy Now I am back to eating and my desire for foods has changes drastically.

Saved my life!!! Pamela, Scottsdale Az. Cline and Dr. Terranella have been amazing! For the first time we found doctors that actually listen.

They care about how your feeling and try everything they can to get you back to a normal state. I am in love with these guys!

If you want amazing care, see these guys. Search this site on Google Search Google. Holistic weight loss. When does it feel energizing to have these foods? What would work for us in relation to our desire for freedom vs structure? How do you tap into hunger, fullness, and use the mind and body together to decide what way of eating works best?

As our blood sugar rebalances and our energy evens out, we normalize the rhythms of our bodies. These questions can help you explore and work through the mental tapes you have to let go of in order to find a balanced relationship with food.

It can also help to reframe weight loss to weight restoration or weight rebalancing. Our mindset is important in the rebalancing process, as being aware of our critical thoughts and rules can help bring awareness to them so they can change. We eat to soothe pain, to escape the realities of life, to ease the heavy load that as humans, we sometimes carry.

A big piece of the puzzle is looking at where you use food emotionally and what you really need instead. Balancing emotional healing with wanting to lose weight is a dance—we learn to hold the two desires of freedom and weight restoration simultaneously.

Exploring the world of emotions via journaling, tapping, breathwork, expression and letting go is a huge piece of the weight restoration equation. These types of questions can prompt you to look at addressing the emotion rather than eating over it.

As you continue to learn to feel and express and let go of the food as an emotional support, it releases your body and yourself! to cope with life rather than turning to food. This is huge in weight rebalancing because, typically, on diets, we never address WHY we are eating.

I identified so strongly with my food issues that I was afraid of not having them. No one notices us, and we can hide more easily.

We may be afraid of sexual attention. There are all kinds of fears are wrapped up in holding on to our weight. Weight can be a protector and a safety barrier. It can also be a pointer to the spiritual aspect! How do we fill the emptiness inside rather than try to use food? Once I was aware of this, I worked to learn how to fill that void: how to find peace and contentment and how to feel fulfilled from within.

I wanted to know EXACTLY how long it would take to lose weight, to stop bingeing, not to eat emotionally, to like my body. For some people, they see changes in a few months. Other people take years.

It depends on where you are in your journey. Other people feel more ready to explore weight as a topic very early on. The new way is to learn what your body needs, how much and when.

I typically recommend eating every hours as a start. From there, you can change as you get feedback on what most energizes your body, what helps you feel most balanced, and how much structure or permission you need.

My approach is four-pronged, so we work on ALL aspects that impact weight. I use the physical, mental, emotional, and spiritual pillars to guide me. This is done from a curious, compassionate perspective, not the old critical diet space. From the physical, we move into the three deeper prongs of mindset, emotions and spirituality.

It depends on where you struggle and what is keeping you stuck. We may also talk about limiting beliefs, self-sabotage, how to approach sugar and carbs, learning to trust your body and everything in between! But one of my favorite stories is about a woman named Lori, who I worked with for about a year.

It was discomfort from gaining a lot of weight during Covid. She longed for the days when she could easily move around without pain and discomfort. As we worked together, her food choices began to shift and even out. She had a fear of getting attention if she released weight.

Traditional Chinese Medicine TCM offers a unique perspective on weight loss, viewing excess weight as an imbalance in the body's energy, or qi. TCM practitioners utilize various methods such as acupuncture, herbal medicine, dietary therapy, and Tai Chi to restore balance, enhance digestion, reduce appetite, and increase metabolism.

For example, acupuncture, particularly auricular acupuncture applied to the ear , has been studied for its potential to suppress appetite and affect weight loss.

Meanwhile, TCM's dietary therapy emphasizes eating in harmony with the seasons and individual bodily constitution, which can support healthier eating habits and weight management.

Ayurveda, an ancient Indian system of medicine, provides a comprehensive approach to weight management that considers one's physical constitution or dosha , diet, lifestyle, and mental health.

Ayurvedic weight loss strategies often involve dietary changes tailored to one's dosha, detoxification practices like Panchakarma, yoga and meditation, and the use of specific herbs like Gymnema Sylvestre and Garcinia Cambogia to enhance metabolism and manage cravings.

When speaking about holistic weight loss strategies, it's important to consider the role of herbal and nutritional supplements. However, it's crucial to note that these should be used in conjunction with a balanced diet and regular exercise.

Some of the best nutritional supplements for holistic weight loss include green tea extract, known for its metabolism-boosting properties; chromium, which can regulate blood sugar and reduce food cravings; and probiotics, which help maintain a healthy gut microbiome, an important aspect of weight management.

Always consult with a healthcare provider or a certified herbalist before starting any new supplement regimen. Acupuncture, as mentioned earlier in the context of TCM, is a form of integrative therapy that can support weight loss. By targeting specific points on the body, acupuncture is believed to help regulate hormones involved in metabolism, appetite, and stress, all of which can impact weight.

Other integrative therapies for weight loss might include homeopathy, naturopathy, and therapies such as Reiki or bio-resonance, which aim to balance the body's energy fields.

While more research is needed to fully understand the impact of these therapies on weight loss, many people find them beneficial in conjunction with more traditional weight loss methods.

Integrative medicine plays a crucial role in holistic weight loss by focusing on the person as a whole, rather than treating the symptom of excess weight in isolation. It recognizes that weight loss and health are complex, multifaceted issues, influenced by an array of factors, from genetics and lifestyle to emotional well-being and environmental conditions.

This comprehensive approach allows for the creation of highly personalized weight loss plans that take into account each individual's unique circumstances, needs, and goals.

Through an integrative medicine approach, healthcare practitioners may combine conventional strategies with alternative therapies, choosing from an array of modalities such as nutrition, exercise science, sleep hygiene, acupuncture, herbal medicine, and more.

This approach ensures that the weight loss plan is not only comprehensive but also adaptable, taking into account the individual's changing needs and responses over time.

Moreover, integrative medicine emphasizes the importance of professional guidance in the weight loss journey. With the abundance of information and misinformation available today, finding a safe and effective weight loss strategy can be overwhelming and confusing.

This is where integrative medicine practitioners can offer invaluable support. Their deep understanding of the complexities of weight management and the various modalities available allows them to guide patients safely and effectively. They can help navigate the challenges that arise, adjust strategies as needed, and provide support and motivation along the way, ensuring the weight loss journey is not only successful but also enhances overall health and well-being.

Starting your holistic weight loss journey might seem overwhelming, but beginning with small, manageable changes can make the process much more achievable.

For instance, try to incorporate more whole, nutrient-dense foods into your diet one meal at a time, or add short bouts of physical activity into your day, such as a brief walk after meals. You might also explore mindfulness techniques, beginning with just a few minutes of meditation or deep breathing daily.

The key is to gradually implement these changes so they become part of your regular routine, rather than trying to overhaul your entire lifestyle at once. It's also vital to remember that weight loss, especially through holistic methods, is not an instantaneous process.

Patience and consistency are your greatest allies in this journey. Healthy and sustainable weight loss occurs slowly, often at a rate of one to two pounds per week. It's the small, consistent changes that you stick with over time that lead to significant results. So, even when progress seems slow, remember that every step you're taking is contributing to better health and well-being.

Lastly, remember the importance of self-compassion during this process. Changing long-established habits is challenging, and there will inevitably be setbacks along the way. Rather than punishing yourself when you slip up, treat these moments as opportunities to learn and grow.

Self-criticism can often lead to feelings of defeat and can derail your progress, while self-compassion encourages resilience and keeps you motivated. Remember, the goal of a holistic weight loss journey is not just to lose weight, but to enhance your overall health and cultivate a sustainable, balanced lifestyle.

Keep a food journal: Write down everything you eat and drink for a day, along with any associated emotions. Make a small dietary change: Replace one processed snack with a piece of fruit or a handful of nuts. Eat mindfully for one meal: Turn off all distractions and focus entirely on the food in front of you, noting the flavors, textures, and how you feel as you eat.

Hydrate: Aim to drink at least eight glasses of water today. Take a short walk: Incorporate a minute walk into your day, whether over lunch break, after dinner, or first thing in the morning. Establish a sleep routine: Set a consistent bedtime for tonight and create a calming pre-sleep routine, like reading a book or drinking herbal tea.

Practice deep breathing: Spend 5 minutes today focusing on deep, slow breaths to help manage stress. Identify emotional triggers: Write down instances where you reach for food out of emotion rather than hunger. Try a TCM practice: Book an acupuncture session or take a beginner's Tai Chi class online.

Research Ayurvedic principles: Spend some time reading about your dosha and one dietary change you could make based on this. Consult a professional: Make an appointment with a healthcare provider or certified herbalist to discuss supplement options for weight loss.

Try a new therapy: Schedule a session of homeopathy, naturopathy, or energy healing. Book a consultation with an integrative medicine practitioner: Even if it's just a preliminary chat, make the first step in seeking professional guidance.

Set realistic goals: Write down your long-term weight loss goal, then break it down into smaller, more immediate goals. Practice consistency: Make a commitment to yourself to repeat one of the healthy actions you took today, tomorrow.

Practice self-compassion: Write down a positive affirmation or mantra for when you face setbacks, such as "I am doing my best and that is enough.

Try a CBT exercise: Identify one negative thought pattern you have about weight loss, then write down a more positive way to frame it. Take a yoga or meditation class: Many studios offer single class options or look for free options online. Prioritize balance: Make a list of activities you enjoy that contribute to a balanced lifestyle, such as reading, painting, or hiking, and take time for one of these today.

Share your journey: Connect with a friend or family member about your holistic weight loss journey and how they might support you. Throughout this blog post, we have explored the multifaceted nature of weight loss from a holistic and integrative perspective.

We've discussed the importance of treating the whole person, not just the symptom of excess weight, by taking into account physical, emotional, mental, and spiritual health. Our Scottsdale weight loss clinic gets results because we treat the roots of the problem and deliver personalized weight loss solutions that work.

Click on the link below for a free consultation. Southwest Integrative Medicine East Bell Road Phoenix, AZ I started their weigh loss diet program and lost 32 lbs!

I have been able to reduce my blood pressure medicine, fit back in my clothes, have tons more energy Now I am back to eating and my desire for foods has changes drastically.

Saved my life!!! Pamela, Scottsdale Az. Cline and Dr. Terranella have been amazing! For the first time we found doctors that actually listen. They care about how your feeling and try everything they can to get you back to a normal state.

I am in love with these guys! If you want amazing care, see these guys. Search this site on Google Search Google.

Holistic weight loss. Finally an Approach that Works. Posted by Dr. Robin Terranella. Scottsdale Weight Loss Begins with Identifying Underlying Causes in the Body The first step to any holistic weight loss program is to receive a thorough medical exam.

Scottsdale Weight Loss Clinic Finds Mental and Emotional Solutions I have yet to meet a patient that is wanting to lose weight that didn't have some idea about what they are doing wrong.

Overwhelmed Neurochemical imbalance Poor environment Time management As mentioned above, many people have ideas about what they are doing wrong but not sure where to start.

They don't have an issue on what to do but how to do it. Day by day and step by step implementation of the ideas. There are a lot of conflicting ideas on what to eat and many times it is simply easier to stick with what they know.

For these people a diet plan with a specific list of foods to eat and a menu can be very helpful because it take the guess work out of the process. This has also been shown in studies to reduce your snack intake later [ source ].

The three square meals a day approach trains our bodies to burn fat effectively. If this is new to you, start with four meals a day and work down to three. Have a small, early breakfast, make lunch the largest, most satisfying meal of the day, and have a small, early dinner.

You could even try what the subjects in a research study did, eating two meals a day, breakfast and lunch. This was shown to result in greater weight loss than was seen in a group eating the same number of calories but split into more frequent meals throughout the day [ source ].

We hear a lot about what we should be eating, but minimal attention is given to when. Your digestive fire is at its peak between 10 a. and 2 p. Our bodies love routine, so aim to eat at roughly the same times every day, e. As the digestive fire is weak in the evening, try to stop eating by 7 ideally, or 8 at the latest.

Studies have demonstrated an association between late eating times and increased body fat [ source ]. Fasting for at least 12 hours between dinner and breakfast helps burn fat. Fasting promotes the secretion of human growth hormone, optimizes muscle building, and normalizes insulin sensitivity.

Gentle activity after a meal will mobilize the glucose you just ate to be burned as fuel instead of stored. Prebiotic foods enhance short-chain fatty acid SCFA production in the gut.

SCFAs increase gut motility, which reduces the calories your body extracts from food. One study found that prebiotics selectively changed the gut microbiota composition in obese women, leading to changes in metabolism and a slight fat loss [ source ]. Eat foods rich in prebiotic fiber such as oats, apples, beans and lentils, jicama, asparagus, Jerusalem artichoke, dandelion greens, garlic, onions, and chia and flax seeds.

These foods also help to improve your gut microbiota to keep your digestion healthy and prevent disease [ source ]. Speaking of the microbiota: beneficial gut microbes are critical for weight loss. Supporting your microbiome frees you of constant hunger, cravings, and the feeling that your metabolism is out of control.

An overgrowth of the wrong kind of bacteria in your gut can cause you to gain weight and have trouble losing it. Nourish the good bacteria in your gut by eating tons of fresh, organic veggies and adding 1—2 tablespoons of fermented vegetables to your meals.

When you think of sugar, you likely think of the granular white stuff, aka table sugar. This is called sucrose, which is half glucose and half fructose. Unlike glucose, which is readily absorbed into the bloodstream for energy, fructose is primarily metabolized by the liver.

Studies show that overconsumption of fructose can lead to increased belly fat and insulin resistance [ source ]. Whole fruit has plenty of fiber and nutrients to slow down the sugar dump on your liver, and it has a boatload of health benefits [ source ]. Low-fructose fruits include kiwi, blueberries, raspberries, grapefruit, lemon, lime, pears, and coconut.