Since the modern age began with easy access to cheap calories, weight loss has been a struggle for countless people. Overconsuming excess calories and a lack of physical exercise are the two most common reasons people gain weight. However, there can be other factors as well, including hormone imbalances, low thyroid function, genetic issues, chronic disease, and injury. Addressing these factors is crucial to achieving successful weight loss.
Understanding Our Genetic Blueprint
Modern humans are genetically almost identical to ancient humans. Ancient humans survived as hunter-gatherers and/or nomadic peoples, requiring significant daily physical movement to gather food and survive. For millennia, they had to cope with seasonal fluctuations in food availability, leading to periods of feast and famine. The humans who thrived during these times possessed the “thrifty gene,” which allowed them to store fat during feast periods and survive famine periods.
The Modern Dilemma
Today, we live in very different circumstances. We no longer need to move our bodies daily for survival, and we rarely experience famine. Despite our genetic similarities to ancient humans, we now live in a time of constant feast. Weight, once a sign of biological safety, has become a health issue due to excessive caloric intake and sedentary lifestyles.
Cleaning Up Your Diet
To address weight issues, starting with dietary changes is essential. A low-carb diet, or even a ketogenic diet, can be highly effective for many people.
Low-Carb Diet: Most people with weight issues likely have the ‘thrifty gene,’ making it crucial to minimize carbohydrates and sugars in the diet. Foods like starches, breads, pasta, cereal, rice, corn, potatoes, fruit juice, and sugar can be stored as fat if not immediately used for energy. Cutting these foods can reduce fat storage and improve overall health. For more on a low-carb diet, visit Diet Doctor.
Ketogenic Diet: A ketogenic diet is a more extreme form of carbohydrate reduction. The brain can run on glucose or ketone bodies. Severely limiting sugar and carbohydrates forces the body to break down fat to produce ketones, an alternative fuel source. Ketone levels can be monitored with urine testing strips. This approach can be effective for those needing significant dietary changes to see results. For more on a ketogenic diet, check out WebMD.
The Role of Exercise
Not all exercises are created equal, and HIGH-INTENSITY INTERVAL TRAINING (HIIT) is the BEST EXERCISE for WEIGHT LOSS. Many patients have struggled with weight despite regular exercise until they incorporated high intensity into their workouts. HIIT involves bursts of high intensity followed by rest periods, sending powerful signals for the body to use free energy and break down fat. It also stimulates growth hormone release, testosterone production, and thyroid hormone release.
Examples of HIIT:
- 30-second sprints followed by 5-minute jogs, repeated five times.
- Spin classes or Orange Theory classes.
For more on high-intensity training, visit Very Well Fit.
Modern Medical Support
If diet and exercise aren’t enough, modern medications like Semaglutide and Tirzepatide can help. These drugs are safe and effective for most people, balancing blood sugars and reducing appetite, leading to significant weight loss.
Semaglutide (Ozempic and Wegovy): On average, users experience 5-10% body weight loss in three months.
Tirzepatide (Mounjaro): Generally more effective and quicker-acting than Semaglutide due to its combination of two peptide drugs.
Both medications are injected weekly and are safe for long-term use. They have proven to be powerful weight loss tools for many patients.
If you or a loved one are struggling with weight loss, click here to schedule a free 15-minute consult to see if weight loss medications might be right for you.
