Losing weight: the right questions to ask yourself for success

Before embarking on a healthier course of action to deal with excess weight accumulated over months or even years, it's a good idea to become aware of your current state of health. Have a realistic vision of the issues at hand, and consult a health professional for guidance.^{1, 3}

Weight loss is essential to prevent or limit a number of risk factors, such as heart disease, diabetes, circulatory disorders, arthritis, cellular aging, psychological disorders and so on.⁴

Questions to ask yourself before you start

Is it possible to explain weight gain?

Apart from a rich diet and/or reduced physical activity, are there other factors that could explain weight gain?⁶

Weight gain can be explained by a number of factors:

• Genetics
• Hormonal imbalance (thyroid disorders)
• Menopause
• Aging
• Environmental factors
• Microbiota
• Medication intake
• Smoking cessation
• Intolerance to certain foods^{1, 3, 4}

Myths about weight loss that have the opposite effect

• Drastic diets
• Significant calorie reduction over a long period (yo-yo effect)⁴

What are the consequences of drastic calorie reduction?

The most important thing is not to reduce the number of calories your basic metabolism, i.e. your resting metabolism, requires. Doing so would cause fatigue, affecting your potential to be physically active and impacting on your vital functions. In the long term, it would affect your basal metabolic rate, which is not desirable for weight loss.^{3, 4}

What are the daily obstacles to weight loss?

• Poor meal management
• Vitamin, mineral and omega-3 deficiencies
• Chronic stress
• Insomnia^{1, 3, 4}

Hormones play a key role

Despite our increasingly sedentary lifestyles, we live in an environment where food is not only ubiquitous, but easily accessible, often high in calories, offered by companies seeking to capitalize on our natural penchant for sugar, fat and salt. This disproportion between our energy expenditure and our intake comes at a price, as two out of three Canadians are currently overweight. Numerous scientific publications indicate that this excess weight is not without consequences, as it constitutes a major risk factor for chronic diseases such as type 2 diabetes, cardiovascular disease, Alzheimer's disease, etc.³ 

Ghrelin, the hunger hormone

Ghrelin is a very important hormone, whose function is to regulate hunger and satiety. It is involved in metabolism by releasing growth hormone, which is essential to our survival.

By maintaining a balanced diet, an active lifestyle, sufficient sleep and low stress levels, it is possible to maintain balanced ghrelin levels and promote weight loss.⁷

Leptin, the satiety hormone

It appears around 15 to 20 minutes after the start of a meal (hence the importance of chewing well). The gastric wall stimulates the secretion of leptin, which is then released into the bloodstream. Leptin sends satiety signals to the brain via specific receptors and stimulates production of the hormone cholecystokinin. It's a powerful anorectic (appetite suppressant).⁸

Let's talk about protein requirements

When carrying out nutritional assessments, I have often witnessed a lack of protein. According to the Recommended Dietary Allowance (RDA), protein requirements for an adult are 0.83 grams per kilogram of body weight, which corresponds to between 50 and 60 grams of protein per day for an average individual weighing between 60 and 70 kilograms. Of course, this depends on energy expenditure.³

Note: I've noticed a tendency to eat protein at the end of the day, such as at suppertime, while the rest of the day I've seen a tendency to eat protein at the end of the day. breakfasts are often richer in carbohydrates (bread, oatmeal, cereals, etc.) and lack protein. It would be preferable to increase protein intake at mealtime. breakfast and lunch. This adjustment brings stability to blood sugar levels and meal satiety.³

Complete and incomplete proteins

All proteins contain 20 different amino acids, including 11 non-essential ones that the human body can produce.

On the other hand, a so-called complete protein is characterized by a sufficient content of 9 essential amino acids that the body cannot synthesize on its own, and must therefore be supplied. These 9 essential amino acids are : Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalamine, Threonine, Tryptophan and Valine..^{3, 9}

Proteins are essential elements, as they are involved in a number of physiological functions:

• Growth and maintenance (muscles, nails, skin, hair)
• Physical recovery
• Oxygen transport in the body
• Hormone production
• Production of digestive enzymes
• Metabolic reactions
• Immune defenses
• Nutrient digestion
• Sense of fullness^{1, 3, 4, 9}

We need protein every day for good health.

Natural supplements for weight loss

Aiming for a healthy weight is an important topic for Canadian company Natural Factors. In fact, they pay particular attention to its consequences.⁹ "We're passionate about and have a solid knowledge of a wide range of natural health topics."

RealEasy meal replacements with PGX

A meal replacement is a product designed to replace the nutritional value of a meal with a lower caloric intake. They contain protein as well as other nutrients such as vitamins and minerals, and are often used for weight loss or maintenance. Depending on the program, they may be used to replace one or two meals out of the three usual daily meals.¹⁰

What is PGX?

PGX is a blend of natural water-soluble plant fibers obtained using Natural Factors' exclusive EnviroSimplex® process..¹¹

Where does PGX come from?

PGX, or Konjac (Amorphophallus Konjac), is a plant of the Araceae family native to Southeast Asia, and it's the bulb that has been used for centuries for culinary and therapeutic purposes. In Western countries, konjac or PGX is known for its natural appetite-suppressant properties. Rich in fiber and low in calories, it is often recommended as part of a slimming diet. This fiber reduces the glycemic index of foods and prevents postprandial (after-meal) spikes in blood glucose concentration and insulin production. Konjac or PGX has been shown to increase satiety and reduce appetite, which in turn promotes lower calorie intake and weight loss..^{11, 12}

PGX

• promotes a feeling of satiety that helps reduce appetite
• Helps the gradual release of glucose into the bloodstream
• Restores normal blood sugar levels
• Helps reduce cholesterol levels naturally^{11, 12}

Each serving of RealEasy contains between 22 and 25 grams of high-quality protein and a full range of essential vitamins and minerals, as well as lecithin and medium-chain triglycerides (MCTs) to facilitate weight loss.⁹

RealEasy with PGX for weight loss

• Reduces appetite and provides a feeling of fullness that lasts longer
• Limits cravings
• Promotes normal blood sugar levels
• Lowers total cholesterol
• Provides a healthy, nutritious meal replacement⁹

Fermented apple cider vinegar

Let's start with the famous saying: an apple a day keeps the doctor away. I would add that today, to really benefit from all its goodness, it's best to choose organic apples.

The list of apple components is very long, including vitamins, minerals, trace elements, enzymes, fiber and pectin, which absorbs water to help food pass through the digestive tract, eliminating toxins and bad cholesterol.

And why make it a fermented food? In gastronomy, vinegar is used to flavor certain dishes, fish, meats and salads. It is also used to preserve fruit, vegetables, meat and fish.

Fermenting food is like a miracle of nature. Its benefits include nutritional value, enzymes and good bacteria. In naturopathy, these foods are considered to be full of life, and are referred to as "living foods".

Is apple cider vinegar acidic or alkaline? There are acidifying foods, basic or alkaline foods and alkalinizing foods. Just because a food tastes acidic doesn't mean it's acidifying. For example, apple cider vinegar is acidic to the taste, but it doesn't produce acid, so it's not an acidifying food, like lemon and sauerkraut. When we ingest them, our bodies use their mineral bases, producing an alkalinizing effect, which is good for our health.

Whether you're in good health or on the road to it, you'll be able to benefit from some of the virtues of apple cider vinegar: sore throat, heartburn, digestion, acne, muscle cramps, constipation, weight loss, athlete's foot.

Finally, you can use cider vinegar capsules, or 1 teaspoon of apple cider vinegar in a glass of water (2/3 cup of water), 20 minutes before each meal, will help increase enzyme function to assimilate nutrients from your diet and rebalance your bacterial flora.^{2, 3, 14}

ALC Tonalin The Slim Factor

CLA, or conjugated linoleic acid, is an unsaturated fatty acid derived from the omega-6 family found in most vegetable oils (safflower, grapeseed, sesame, sunflower, soybean, etc.). CLA plays an essential role in fat metabolism. It's an isomer of linoleic acid with the specificity of having conjugated double bonds. This is what provides the human body with its many benefits. It is particularly useful for weight loss and increasing muscle mass..^{15, 16}

Why take CLA?

• Reduce body weight
• Slim down
• Improve and increase muscle mass
• Regulate cholesterol and triglyceride levels
• Protect cells from oxidative stress thanks to its antioxidant power^{15, 16}

Conjugated linoleic acid is present in the milk, aged cheeses and meat of ruminants (cattle, sheep, goats) raised in the traditional way on grass or green hay. The bacteria in the digestive flora of these ruminants have the capacity to transform linoleic acid into conjugated linoleic acid.15, 16

Conjugated linoleic acid is used to stimulate weight loss. It is involved in adipose cells and fat cells in the abdomen. It enables fat cells to convert fat into energy.

With this in mind, it's worth adding conjugated linoleic acid to help prevent metabolic syndrome..^{15, 16, 17}

The five factors of metabolic syndrome :

• Hypertension
• Hyperglycemia
• High triglycerides
• Low levels of good cholesterol
• Extra weight around the waist

If you have at least three of these five risk factors, talk to your doctor or healthcare professional, as these criteria can be modified by lifestyle changes..^{15, 16, 17} 

ALC Tonalin The Slim Factor from Natural Factors is made from safflower oil. It inhibits the formation of adipose tissue and stimulates muscle growth. It is gluten-free and dairy-free. Suitable for vegans. It is important to follow the recommended dosage.^{15, 16, 17}

"Reduce 5% of your body weight and benefit from an enormous change in your health and quality of life."

About the author

Marie Couture, Certified Naturopath

Contact information for Marie Couture: 

• Visit profile LinkedIn of Marie Couture
• Email: marieclabellevie@hotmail.com
• Phone : 819-210-8978
• Find Marie Couture on Google Maps

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References :

Books :

1. Desautels Dre Lyne, Huot Isabelle PhD in nutrition, Living better with menopauseLes Éditions de l'homme, 2023, 243 pages.

2. Desrocher Manon N.d., Le vinaigre de cidre artisanal ma passion... ses vertus..., Édit. Manon Desrocher Inc, 1999, 239 pages

3. Larose Karine M. Sc. Kinanthropologie, Zéro diète delicious recipes for training to eat wellEdit. Trécarré, 2013, 223 pages

4. Magnien Jean-Marie, 100 diseases silenced with the Seignalet diet. Éditions Thierry Souccar, 2023, 363 pages.

Web :

5. https://earthydietitian.com/pourquoi-consulter-une-nutritionniste-dietetiste-avant-dentreprendre-une-perte-de-poids/

6. https://www.livi.fr/en-bonne-sante/prise-de-poids/

7. https://www.passeportsante.net/fr/parties-corps/Fiche.aspx?doc=ghreline-savoir-sur-hormone-fin

8. https://www.toutelanutrition.com/wikifit/sante/conseil/qu-est-ce-que-la-leptine

9. https://ca.naturalfactors.com/fr/blogs/natural-health/the-realeasy-program

10. https://www.passeportsante.net/fr/Nutrition/Regimes/Fiche.aspx?doc=substituts_repas_regime

11. https://ca.naturalfactors.com/fr/pages/realeasy-with-pgx?_pos=1&_sid=57ccd46b9&_ss=r

12. https://www.passeportsante.net/fr/Nutrition/EncyclopedieAliments/Fiche.aspx?doc=konjac_nu

13. https://ca.naturalfactors.com/fr/blogs/natural-health/benefits-of-apple-cider-vinegar-with-the-mother
14. https://ca.naturalfactors.com/fr/products/vinaigre-cidre-pommes?_pos=1&_psq=vinaigre&_ss=e&_v=1.0

15. https://ca.naturalfactors.com/fr/products/alc-tonalin-acid-lionleique?_pos=1&_sid=b27a7d5a0&_ss=r

16. https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=acide_linoleique_conjugue_ps

17. https://www.unlockfood.ca/fr/Articles/Sante-du-cour/Conseils-sur-la-facon-d%E2%80%99eviter-le-syndrome-metabolique.aspx

18. https://ca.naturalfactors.com/fr/products/realeasy-substitut-repas-vegetalien-chocolat

19. https://guide-alimentaire.canada.ca/fr/competences-culinaires/cuisiner-avec-aliments-proteines-origine-vegetale