As a health practitioner, I have often stayed out of the weight loss conversation, not wanting to promote unhealthy ideals. And as a natural health company, we want to improve people’s lives and their relationships with their bodies, not contribute to what makes them feel bad. So, we have stayed away from this topic - until now.
Why we are addressing it now?
The conversation is inescapable. It is on all social media platforms, particularly with products and influencers promising quick and easy solutions or a ‘miracle herb for weight loss’ - which sadly overpromises. This can leave you feeling disheartened and like there is something wrong with you and your ability to lose weight. But weight loss is not the quick and easy process we are often told it is. It is more complicated than that.
As a naturopath, I believe in a holistic approach to weight management, focusing on sustainable health changes rather than drastic or extreme measures, and spoiler alert - there is no magic bullet.
The rise of Ozempic and how these medications work
GLP-1 (glucagon-like peptide-1) medications have become popular with the rise of celebrities using Ozempic and quickly losing a lot of weight. Medications like Ozempic mimic a hormone in your body that helps regulate blood sugar levels, slow stomach emptying, and increase feelings of fullness.
Originally developed for managing type 2 diabetes, these medications can lead to weight loss by controlling appetite and blood sugar spikes. However, they often come with side effects, and many individuals are looking for natural alternatives that support similar mechanisms in the body without pharmaceuticals.
Natural alternatives - herbs for weight loss support
Berberine - Berberine is a powerful plant compound found in certain bitter herbs and is increasingly being compared to GLP-1 medications for its blood sugar-regulating effects. It works by improving insulin sensitivity and activating an enzyme called AMPK, which can help to enhance metabolism. Much like Ozempic, berberine supplements have gained massive popularity as a herb for weight loss, especially on TikTok.
A 2018 study published in Diabetes, Metabolic Syndrome and Obesity found that berberine significantly lowered glucose levels in people with type 2 diabetes and it is particularly effective in improving insulin sensitivity and reducing blood sugar levels, with some trials comparing its results to those of standard diabetes medications like metformin.
Bitters - However, using bitter plants and incorporating more bitter foods into your diet can also help with achieving these results. Bitter plants like globe artichoke, calendula, orange peel, and mānuka, —work in a similar way. By supporting digestion and improving liver function, these bitters help the body metabolise fats and sugars more efficiently. They can also help with satiety (making you feel fuller for longer).
The link with stress and weight
Stress is an important function, but if you find you are always stressed it does take a toll on all aspects of your health – including how you metabolise food and manage your weight.
Your adrenal glands produce hormones that regulate your metabolism, stress response, and energy levels. When your adrenals are overworked—due to chronic stress or lifestyle —your body may hold onto excess fat, particularly around the belly. This is an evolutionary reaction. Think back to the cave days: fat is essentially life support for a rainy day. It is just now that rainy day isn’t as life or death as it used to be.
There are many plants that can help to support your adrenals, stress response and blood sugars. Here are a few that you may wish to look into:
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Cinnamon: This common spice helps regulate blood sugar, helping with insulin management and sweet cravings. It can be a simple yet effective addition to your diet, adding it to cereals, toast, smoothies or water bottles. Cinnamon has been shown in multiple trials to reduce fasting blood glucose and improve insulin resistance.
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Gymnema: Known as the “sugar destroyer,” gymnema can help reduce sugar absorption and curb sugar cravings, making it an excellent herb for those trying to control appetite and balance blood sugar.
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Kudzu: Kudzu is a less-known herb that has been studied for its ability to reduce alcohol cravings, but it also supports metabolism and digestion, which may make it beneficial for weight loss.
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Traditional adaptogenic herbs like ashwagandha and rhodiola can help to reduce cortisol levels, the stress hormone associated with weight gain, especially in the abdominal area.
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Chamomile: Chamomile may also help to reduce your stress response and possesses anti-inflammatory and antioxidant properties. The herb's potential weight management benefits may be attributed to its ability to modulate insulin sensitivity and reduce oxidative stress.
The dreaded middle age (supposed) spread
Middle age comes with hormonal changes that can make weight management more difficult. As we age our ability to react reduces, including how we break down foods. In our 20s we were able to burn through excess calories quickly as our body was able to identify they were not as needed.
However, as we age, everything slows down. An idea to support a healthy approach to weight management in middle age can be looking to prioritise protein, fibre, and good fats in each meal.
Protein: Aim for at least 20g of protein per meal. This not only supports muscle maintenance but also keeps you fuller for longer, reducing the likelihood of overeating. We often forget about protein when we are busy or stressed, as it seems like hard work. But protein can be meal prepped to make your week easier.
Some ideas include marinated bean salads, baked tofu with different sauces (hoisin, sriracha, sweet chilli, etc.), or a quick freezer slice made up of peanut butter mixed with rice bubbles and protein powder topped with chocolate as a sweet protein-filled treat.
Fibre: High-fibre foods like leafy greens, beans, and whole grains can aid digestion, reduce cravings, and can help stabilise blood sugar levels. Fibre also helps us feel full, so we don’t overeat.
Healthy fats: Incorporate fats from sources like avocados, nuts, and olive oil to promote satiety, balance hormones and support brain health.
Supplement support with inositol and magnesium
Magnesium and inositol are fantastic supplements for insulin support. Magnesium can help regulate glucose and insulin levels, while inositol improves insulin sensitivity, making it easier for your body to use glucose effectively. This is why it is recommended for those who have PCOS and have problems with regulating their blood sugars. Bitters, such as globe artichoke, stimulate digestive enzymes and bile production, also supporting insulin balance and promoting a healthy metabolism.
Daily movement for busy women
Incorporating movement into your day doesn’t have to be time-consuming. Going for 30-minute walks might not be realistic every day, so you could try these easy-to-fit-in exercises:
5-minute movement breaks: Every hour, take five minutes to stretch, do 10 squats, or take a brisk walk. It boosts circulation and keeps your metabolism active throughout the day.
15-minute resistance workouts: Use light weights or a kettlebell for short but effective strength training routines that build muscle and improve metabolism. There are so many free workouts on YouTube.
Walking or stretching: Gentle exercise like walking is ideal for reducing stress, supporting adrenal health, without overexertion.
Weight management is about more than just losing kilograms and changing how you look to meet other’s expectations. It’s about feeling energised, reducing stress, and creating a lifestyle that supports your body as it changes. It is about being able to enjoy your life by moving a bit freer, enjoying meals (and all types of food – including hot chips) and feeling better in your body.
There is no perfect body or perfect weight. What it says on the scales doesn’t matter - the only thing that matters is you feeling comfortable and having the energy and ability to do what you want and sometimes, you just need a little support to get there.
