<h3>Supplements for Weight Management </h3><p>Are you trying to lose weight and wondering how you can achieve your goals and stick to them long-term? Recent figures in the UK show that 28% of adults in England are obese with a further 36% being overweight. </p><p>For many individuals, effective weight loss can be achieved through changing eating habits, diet, exercise and other lifestyle factors. </p><p></p><h3>Key Foods for Weight Management</h3><p>Eating healthy, balanced diet combining good quality protein, healthy fats and fibre-rich carbohydrates can help maintain a healthy weight. Include these foods in your diet: </p><ul><li><strong>Oily fish:</strong> eating salmon, mackerel, sardines or herring two or three times a week is a great source of healthy omega-3 fatty acids and help keep you feeling fuller for longer. </li><li><strong>Brightly-coloured vegetables:</strong> aim for 7 portions of different coloured vegetables per day to provide fibre and flavonoids to help regulate metabolism. </li><li><strong>Dark green leafy vegetables: </strong>rich in magnesium to support blood sugar levels, alongside many other key vitamins and minerals. </li><li><strong>Fermented foods:</strong> sauerkraut, kimchi, kombucha, kefir and live yoghurt contain probiotics to promote a healthy gut and digestion to aid weight management. </li></ul><p></p><h3>Which Supplements Can Support Weight Management?</h3><ol type="1"><li>Chromium</li><li>Magnesium</li><li>Probiotics </li><li>Omega-3 </li></ol><p></p><h3>Top Tips on Buying Supplements for Weight Management   </h3><ul><li>Omega-3 supplements can be in the form of a fish oil, or if you are vegan or vegetarian, you can opt for omega-3 derived from algae oil. </li><li>Magnesium glycinate and magnesium citrate are the most bio-available forms of magnesium supplements. </li></ul><p></p><h3>Nutritional Therapy Support For Weight Management </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with weight management and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations</p><p></p>

Vitamins for Weight Management

Discover and compare the leading vitamins for weight management on the market today online at Vitaminology. Find the right vitamins for your needs.

Weight Management

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<h4>Best exercise to lose weight</h4><p>Burning off the calories by engaging in lots of exercise can be a good way to lose weight. Indeed, many people find that once they get their body moving, it becomes easier to start shedding the pounds. However, for some people, exercise doesn’t seem to work like this and weight loss either stalls or goes into reverse. For others, they become trapped in a cycle of having to exercise heavily to keep the weight off. Research suggests that exercise brings many adaptive benefits to health and body composition, so why is it not as simple as it sounds?</p><p>Have a look at our key facts to take into account when planning your exercise regime for weight loss:</p><h5>You can’t outrun a bad diet</h5><p>However hard you exercise, you cannot completely compensate for the effects of inflammatory foods such as sugars and ultra-processed products which can interfere with health and weight loss. Furthermore, a diet high in refined carbohydrate foods, as is often recommended in endurance sports, can cause the blood glucose spikes that foster body fat storage rather than body fat burning.</p><p>Instead, encourage fat burning and preservation of muscle mass by refueling your body with protein-rich foods and appropriate portions of unrefined, whole-food carbohydrates.</p><h5>Exercise makes you hungry</h5><p>People tend to compensate for their exercise efforts by eating more throughout the rest of the day. Vigorous exercise, in particular, is predominantly glucose-burning and can lead to increased cravings for sugary foods.  In addition, tiredness and a sense of having done a healthy activity can lead to self-rewarding with sweet foods or simply larger portions of food.</p><p><strong>Maintain your healthy weight-loss plan:</strong></p><ul><li>Keep vigorous exercise workouts short and infrequent</li><li>Encourage burning of body fat by engaging in aerobic exercise that you can do comfortably without getting out of breath—for example, walking, cycling and swimming</li><li>Remember to keep moving throughout the day, even if this just means changing from sitting to standing regularly or walking around the house or office.</li></ul><h5>Over-exercising can be stressful</h5><p>While exercise helps to upregulate the production of enzymes and hormones needed for cardiovascular and metabolic health, exercise that is too frequent or too vigorous for an extended period can lead to damage that never gets chance to heal. The result can be the triggering of inflammatory and stress responses that hinder weight loss.</p><p><strong>Avoid over-exercising:</strong></p><ul><li>Remember that we break down our muscles to build them up again – so give your muscles a chance to rest and build back up between workouts</li><li>Vigorous workouts and endurance activities should be mixed up with resistance training and flexibility exercises</li><li>Be intuitive: if you don’t feel up to your workout, perhaps you need to rest or switch to a less challenging activity.</li></ul><p></p><p></p>

What's the best exercise to lose weight? Eat well, keep active and relax to achieve sustainable weight loss. 

How To Exercise To Lose Weight 

<h4>Best exercise to lose weight</h4><p>Burning off the calories by engaging in lots of exercise can be a good way to lose weight. Indeed, many people find that once they get their body moving, it becomes easier to start shedding the pounds. However, for some people, exercise doesn’t seem to work like this and weight loss either stalls or goes into reverse. For others, they become trapped in a cycle of having to exercise heavily to keep the weight off. Research suggests that exercise brings many adaptive benefits to health and body composition, so why is it not as simple as it sounds?</p><p>Have a look at our key facts to take into account when planning your exercise regime for weight loss:</p><h4>You can’t outrun a bad diet</h4><p>However hard you exercise, you cannot completely compensate for the effects of inflammatory foods such as sugars and ultra-processed products which can interfere with health and weight loss. Furthermore, a diet high in refined carbohydrate foods, as is often recommended in endurance sports, can cause the blood glucose spikes that foster body fat storage rather than body fat burning.</p><p>Instead, encourage fat burning and preservation of muscle mass by refueling your body with protein-rich foods and appropriate portions of unrefined, whole-food carbohydrates.</p>

<h4>Exercise makes you hungry</h4><p>People tend to compensate for their exercise efforts by eating more throughout the rest of the day. Vigorous exercise, in particular, is predominantly glucose-burning and can lead to increased cravings for sugary foods.  In addition, tiredness and a sense of having done a healthy activity can lead to self-rewarding with sweet foods or simply larger portions of food.</p><p><strong>Maintain your healthy weight-loss plan:</strong></p><ul><li>Keep vigorous exercise workouts short and infrequent</li><li>Encourage burning of body fat by engaging in aerobic exercise that you can do comfortably without getting out of breath—for example, walking, cycling and swimming</li><li>Remember to keep moving throughout the day, even if this just means changing from sitting to standing regularly or walking around the house or office.</li></ul><h4>Over-exercising can be stressful</h4><p>While exercise helps to upregulate the production of enzymes and hormones needed for cardiovascular and metabolic health, exercise that is too frequent or too vigorous for an extended period can lead to damage that never gets chance to heal. The result can be the triggering of inflammatory and stress responses that hinder weight loss.</p><p><strong>Avoid over-exercising:</strong></p><ul><li>Remember that we break down our muscles to build them up again – so give your muscles a chance to rest and build back up between workouts</li><li>Vigorous workouts and endurance activities should be mixed up with resistance training and flexibility exercises</li><li>Be intuitive: if you don’t feel up to your workout, perhaps you need to rest or switch to a less challenging activity.</li></ul>

<h3>Supplements for Men’s Health </h3><p>According to the Men’s Health Forum, men are more likely to smoke, drink to dangerous levels, eat too much salt and red meat and eat too little fruits and vegetables. Middle-aged men are also more likely to develop diabetes and heart disease compared to women. Other health issues that can affect men include enlarged prostate or prostate cancer, particularly later on in life, and the ‘male menopause’, also called the andropause. </p><p>If you’re reading this and you are thinking that all this sounds a little bleak, the good news is that there are ways to look after your body and to reduce your risk of developing these health problems, through a healthy diet and good nutrition.  </p><p></p><h3>Key Foods for Men’s Health </h3><p>You can support your body by adopting an anti-inflammatory diet consisting of a wide range of fruits, vegetables, nuts, seeds, herbs, spices, healthy fats, protein, wholegrains and complex carbohydrates. Nutrients of particular benefit to men’s health include Zinc, vitamin D, magnesium, and protein. </p><ul><li><strong>Zinc </strong>is required for testosterone production and its conversion into another hormone called dihydrotestosterone (DHT). Find zinc in oysters, seafood, cashews, legumes, pumpkin seeds.</li><li><strong>Vitamin D </strong>deficiency has been linked to reduced testosterone levels in men. Food sources include oily fish, eggs, sun-enriched mushrooms and some fortified foods. Sun exposure also leads to vitamin D production in the skin.</li><li><strong>Magnesium</strong> helps to relax the nervous system and supports healthy testosterone levels by making it more bioavailable in the blood. Food sources include wholegrains, leafy green vegetables, legumes, nuts and seeds. </li><li>b is important to support the building and maintenance of muscles, which testosterone promotes. Include protein with every meal such as poultry, fish, grass-fed meat, tofu, beans, lentils or quinoa. </li><li><strong>Fermented foods</strong> including yoghurt, unpasteurised sauerkraut, tofu, tempeh, miso and natto are a natural source of beneficial bacteria (probiotics) which helps to support gut health and can have a positive effect on hormone balance and mental wellbeing. </li></ul><p></p><h3>Which Supplements Can Support Men’s Health?</h3><ol type="1"><li>Vitamin D</li><li>Protein powders</li><li>Zinc</li><li>Magnesium </li></ol><p> </p><h3>Top Tips on Buying Supplements for Men’s Health </h3><ul><li>Magnesium glycinate and magnesium citrate are good bioavailable forms of magnesium. </li><li>Good protein powders include collagen, pea protein and hemp protein. Avoid those with unnecessary added sugars and fillers. </li><li>It is recommended to take zinc as part of a multi-mineral or vitamin as zinc needs to be balanced with copper.</li><li>Look for supplements which contain vitamin D3 which is the bioavailable form of vitamin D. Consider getting your vitamin D levels tested so that you can supplement according to your needs. </li></ul><p></p><h3>Nutritional Therapy Support For Men’s Health </h3><p>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with men’s health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations  </p><p></p>

Vitamins for Men's Health

Search the top Men's Health Supplements across hundreds of brands with Vitaminology. Get the right product for your needs. Discover Multivitamins for Men today!

Men's Health

<p>Here we discuss the best dietary recommendations for managing symptoms of andropause (the male menopause) such as loss of libido, erectile dysfunction and loss of muscle mass.</p><p>Our body undergoes many changes throughout our lives including changes in hormone levels. For men, there is a decrease in testosterone which is gradual and constant from their mid-30s. This process is known as andropause; you may see it called late-onset hypogonadism meaning the loss/reduction in testicular function in later life.  Men can experience andropause symptoms that are unique in both level and range to the individual.  Examples of common andropause symptoms are loss of libido, erectile dysfunction, loss of muscle mass and an increasing waistline.  If you are experiencing these symptoms as an adult man, this article may help you adjust your dietary choices to support your symptoms.</p><h4>Top dietary recommendations for Andropause</h4><h5>Eat an anti-inflammatory diet</h5><p>Certain foods may increase the levels of inflammation in the body.  Examples are highly processed foods including processed meats such as deli meats, bacon and hot dogs, , industrial seed oils such as soybean, rapeseed, corn and sunflower seed oil, and sugars including foods containing high fructose corn syrup.  Being overweight or obese also promotes inflammation in the body that may also lead to cardiovascular disease, Type 2 diabetes and Metabolic Syndrome.  Inflammation suppresses the action of enzymes needed for the production of testosterone leading to reduced testosterone levels and promoting andropause.</p><p>Aim to eliminate inflammatory foods from your diet as listed above and, if you are overweight or obese, lose weight with the support of your GP/dietician/nutritionist.</p><h5>Manage your blood glucose levels</h5><p>If we consume a diet high in sugars,  the body’s ability to manage the amount of sugars (glucose) in the bloodstream is impaired.  To maintain stable blood glucose levels, when we digest and absorb sugars, our body releases insulin to help move the glucose into cells for energy or into storage in fat cells.  Excessive consumption of sugar leads to insulin resistance. Insulin resistance   is where the body is unable to process the glucose effectively which leads to more insulin being released to compensate and thus higher levels of insulin in the bloodstream. Eventually the cells become resistant to insulin.  Insulin resistance leads to reduced testosterone production.</p><p>Aim to reduce/eliminate simple sugars and refined flours in your diet (eg. pastries, biscuits, cakes, bread, pasta as well as glucose, fructose and dextrose).  Increase the amount of complex carbohydrates as these are more slowly digested and absorbed and help to stabilise your blood glucose levels (eg. wholegrain versions of bread and pasta, quinoa, brown rice beans, legumes, vegetables such as sweet potato, leafy greens).</p><h5>Eat fat!</h5><p>So many of us avoid fat, however it is an essential part of our diet, providing essential nutrients and a source of energy for the body.  Cholesterol is the foundation and building block for all our sex hormones.  The majority of cholesterol is produced in the liver, but we can support this with a modest intake via our food.  Examples of cholesterol containing foods are eggs, organ meats, sardines and prawns.  In addition, it is important to have a regular supply of essential fats in the diet to support testosterone production and cellular function.  Here, we mean omega-3 fatty acids found in oily fish (such as sardines, mackerel, anchovies, salmon and herring), nuts and seeds.</p><p>Aim to consume 2-3 portions of essential fats per week from oily fish, nuts and seeds and 2 portions of cholesterol-containing foods (eggs, organ meats, sardines, prawns) per week.</p><h5>Ensure the right calorie intake</h5><p>Whilst it is important for many health reasons to manage our weight and the most effective way to lose weight is through calorie restriction, we need to be mindful of eating sufficient calories to maintain overall health.  When we severely restrict calorific intake, we place the body under stress and our evolutionary survival mechanisms kick in, leading to a reduction in sex hormone production!   Eating a balanced diet comprising of protein, fats and complex carbohydrates at every meal to provide sufficient calories to meet your Basal Metabolic Requirements (BMR) as a minimum alongside good hydration helps you to be and stay healthy and slow the progression of andropause.</p><h5>Eat Brassica vegetables regularly</h5><p>Once hormones have carried out their function in our body, they become a “waste” material.  Our liver is mainly responsible for the removal of “waste” products using a number of detoxification processes.  Brassica vegetables, such as broccoli (including leaves and sprouting seeds), cabbages and Brussel sprouts provide sulfur-containing compounds such as sulforaphane and indole-3-carbinol that support detoxification as well as helping to regulate sex hormone levels.</p><p>Aim to eat a brassica vegetable at least twice a week alongside a wide range of other vegetables from all colours of the rainbow!</p><p></p><p></p>

Eating fats and reducing sugars can help symptoms of the male menopause. Read other top dietary recommendations here. 

<a href="/directory/ingredients/fish-oil" target="_blank">omega-3 fatty acids</a>

<a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower seed oil</a>

<a href="/directory/ingredients/indole-3-carbinol" target="_blank">indole-3-carbinol</a>

<a href="/directory/ingredients/sulforaphane" target="_blank">sulforaphane</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>

<a href="/directory/ingredients/soy" target="_blank">soybean</a>

<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<a href="/directory/ingredients/potato" target="_blank">potato</a>

<a href="/directory/ingredients/sulfur" target="_blank">sulfur</a>

<p>Here we discuss the best dietary recommendations for managing symptoms of andropause (the male menopause) such as loss of libido, erectile dysfunction and loss of muscle mass.</p><p>Our body undergoes many changes throughout our lives including changes in hormone levels. For men, there is a decrease in testosterone which is gradual and constant from their mid-30s. This process is known as andropause; you may see it called late-onset hypogonadism meaning the loss/reduction in testicular function in later life.  Men can experience andropause symptoms that are unique in both level and range to the individual.  Examples of common andropause symptoms are loss of libido, erectile dysfunction, loss of muscle mass and an increasing waistline.  If you are experiencing these symptoms as an adult man, this article may help you adjust your dietary choices to support your symptoms.</p><h4>Top dietary recommendations for Andropause</h4><h5>Eat an anti-inflammatory diet</h5><p>Certain foods may increase the levels of inflammation in the body.  Examples are highly processed foods including processed meats such as deli meats, bacon and hot dogs, , industrial seed oils such as <a href="/directory/ingredients/soy" target="_blank">soybean</a>, rapeseed, corn and <a href="/directory/ingredients/sunflower-oil" target="_blank">sunflower seed oil</a>, and sugars including foods containing high fructose corn syrup.  Being overweight or obese also promotes inflammation in the body that may also lead to cardiovascular disease, Type 2 diabetes and Metabolic Syndrome.  Inflammation suppresses the action of enzymes needed for the production of testosterone leading to reduced testosterone levels and promoting andropause.</p><p>Aim to eliminate inflammatory foods from your diet as listed above and, if you are overweight or obese, lose weight with the support of your GP/dietician/nutritionist.</p><h5>Manage your blood glucose levels</h5><p>If we consume a diet high in sugars,  the body’s ability to manage the amount of sugars (glucose) in the bloodstream is impaired.  To maintain stable blood glucose levels, when we digest and absorb sugars, our body releases insulin to help move the glucose into cells for energy or into storage in fat cells.  Excessive consumption of sugar leads to insulin resistance. Insulin resistance   is where the body is unable to process the glucose effectively which leads to more insulin being released to compensate and thus higher levels of insulin in the bloodstream. Eventually the cells become resistant to insulin.  Insulin resistance leads to reduced testosterone production.</p><p>Aim to reduce/eliminate simple sugars and refined flours in your diet (eg. pastries, biscuits, cakes, bread, pasta as well as glucose, fructose and dextrose).  Increase the amount of complex carbohydrates as these are more slowly digested and absorbed and help to stabilise your blood glucose levels (eg. wholegrain versions of bread and pasta, <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>, <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a> beans, legumes, vegetables such as sweet <a href="/directory/ingredients/potato" target="_blank">potato</a>, leafy greens).</p><h5>Eat fat!</h5><p>So many of us avoid fat, however it is an essential part of our diet, providing essential nutrients and a source of energy for the body.  Cholesterol is the foundation and building block for all our sex hormones.  The majority of cholesterol is produced in the liver, but we can support this with a modest intake via our food.  Examples of cholesterol containing foods are eggs, organ meats, sardines and prawns.  In addition, it is important to have a regular supply of essential fats in the diet to support testosterone production and cellular function.  Here, we mean <a href="/directory/ingredients/fish-oil" target="_blank">omega-3 fatty acids</a> found in oily fish (such as sardines, mackerel, anchovies, salmon and herring), nuts and seeds.</p><p>Aim to consume 2-3 portions of essential fats per week from oily fish, nuts and seeds and 2 portions of cholesterol-containing foods (eggs, organ meats, sardines, prawns) per week.</p><h5>Ensure the right calorie intake</h5><p>Whilst it is important for many health reasons to manage our weight and the most effective way to lose weight is through calorie restriction, we need to be mindful of eating sufficient calories to maintain overall health.  When we severely restrict calorific intake, we place the body under stress and our evolutionary survival mechanisms kick in, leading to a reduction in sex hormone production!   Eating a balanced diet comprising of protein, fats and complex carbohydrates at every meal to provide sufficient calories to meet your Basal Metabolic Requirements (BMR) as a minimum alongside good hydration helps you to be and stay healthy and slow the progression of andropause.</p><h5>Eat Brassica vegetables regularly</h5><p>Once hormones have carried out their function in our body, they become a “waste” material.  Our liver is mainly responsible for the removal of “waste” products using a number of detoxification processes.  Brassica vegetables, such as <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a> (including leaves and sprouting seeds), cabbages and Brussel sprouts provide <a href="/directory/ingredients/sulfur" target="_blank">sulfur</a>-containing compounds such as <a href="/directory/ingredients/sulforaphane" target="_blank">sulforaphane</a> and <a href="/directory/ingredients/indole-3-carbinol" target="_blank">indole-3-carbinol</a> that support detoxification as well as helping to regulate sex hormone levels.</p><p>Aim to eat a brassica vegetable at least twice a week alongside a wide range of other vegetables from all colours of the rainbow!</p><p></p><p></p>

Foods For The Male Menopause 

<h4>Counting calories to lose weight: the low-down</h4><p>Low-calorie diets have been at the centre of weight-loss advice for many decades. The recommendation to “eat less and move more” is one that most people are familiar with. However, recent research suggests that there is more to weight loss than simple caloric restriction. Indeed, many a seasoned dieter will confirm that they do not necessarily lose weight when they eat less and move more. Let’s take a closer look at the issues at play here:</p><h5>Are all calories created equal?</h5><p><strong>If we look at food simply in terms of calories, we miss out two important pieces of the weight-loss puzzle:</strong></p><ul><li>Calories from different foods have different effects on our blood glucose. Protein and healthy fats do not cause sharp blood glucose spikes that hinder weight loss, whereas sugary and refined carbohydrate foods do have this blood glucose-raising effect</li><li>Food calories can come laden with nutrients or devoid of nutrients. A healthy weight-loss diet will provide your body with nutrients that support important organs and body systems involved in weight loss. Looking at calorie counts alone will not help you choose the most beneficial foods</li></ul><p>Planning your meals around whole-food nutrient-dense proteins and abundant vegetables will help to keep your blood glucose stable and nourish your body so that it can start to burn excess body fat.</p><p><strong>Why do some people eat less and move more but fail to keep weight off?</strong></p><p>While it’s common to blame people for their weight problems and assume that they are eating too much and not exercising enough, the truth is far more complex than this – for example:</p><ul><li>Propensity to weight gain depends in a large part on genetic factors</li><li>Low-calorie diets can leave people eating too little to lose weight – when the body detects an imminent shortage of food, it can slow the metabolism and increase appetite to preserve its fat stores</li><li>High levels of vigorous exercise can propagate inflammation in the body and lead to higher food intake and stalled weight loss</li></ul><p>Focusing on nutrient-dense protein and vegetable foods can bring the body the message that all is well and stored body fat can be burnt. Similarly, balancing exercise to avoid over-training can help burn the fat without triggering inflammation and cravings.</p><p><strong>Why do so many people lose weight and then put it all back on again?</strong></p><p>With a multitude of weight-loss diets available, it can be relatively easy to drop the pounds quickly. Unfortunately, it’s even easier to put them back on again. Yo-yo dieting is the bane of many dieters’ lives. The challenge is keeping weight off over the long term. This is where willpower comes into play. Any dietary change takes willpower at the start. Restricting calories, however, arguably requires more willpower than a diet that focuses on switching to higher protein and vegetable-rich meals:</p><ul><li>When the body is deprived of nutrients, especially the important raw materials for growth and repair such as protein, it may drive the person to eat more. Willpower ends up having to work against the person’s own biochemistry. Few people win this battle.</li><li>Sugary foods and refined carbohydrates sometimes count low in calories, but the blood glucose spikes they cause can result in a perpetual cycle of cravings. Again, willpower can find it hard to combat these biochemical urges.</li></ul><p><a href="https://vitaminology.co/articles/weight-management/8-steps-to-healthy-weight-loss" target="_self">Take a look at our article on planning a healthy weight-loss strategy.</a></p><p></p>

Ditch counting calories to lose weight. Succeed at weight loss with healthy, nutrient-dense whole foods instead. 

Should I Count Calories To Lose Weight?

<h4>Counting calories to lose weight: the low-down</h4><p>Low-calorie diets have been at the centre of weight-loss advice for many decades. The recommendation to “eat less and move more” is one that most people are familiar with. However, recent research suggests that there is more to weight loss than simple caloric restriction. Indeed, many a seasoned dieter will confirm that they do not necessarily lose weight when they eat less and move more. Let’s take a closer look at the issues at play here:</p>

<h4>Are all calories created equal?</h4><p><strong>If we look at food simply in terms of calories, we miss out two important pieces of the weight-loss puzzle:</strong></p><ul><li>Calories from different foods have different effects on our blood glucose. Protein and healthy fats do not cause sharp blood glucose spikes that hinder weight loss, whereas sugary and refined carbohydrate foods do have this blood glucose-raising effect</li><li>Food calories can come laden with nutrients or devoid of nutrients. A healthy weight-loss diet will provide your body with nutrients that support important organs and body systems involved in weight loss. Looking at calorie counts alone will not help you choose the most beneficial foods</li></ul><p>Planning your meals around whole-food nutrient-dense proteins and abundant vegetables will help to keep your blood glucose stable and nourish your body so that it can start to burn excess body fat.</p><p><strong>Why do some people eat less and move more but fail to keep weight off?</strong></p><p>While it’s common to blame people for their weight problems and assume that they are eating too much and not exercising enough, the truth is far more complex than this – for example:</p><ul><li>Propensity to weight gain depends in a large part on genetic factors</li><li>Low-calorie diets can leave people eating too little to lose weight – when the body detects an imminent shortage of food, it can slow the metabolism and increase appetite to preserve its fat stores</li><li>High levels of vigorous exercise can propagate inflammation in the body and lead to higher food intake and stalled weight loss</li></ul><p>Focusing on nutrient-dense protein and vegetable foods can bring the body the message that all is well and stored body fat can be burnt. Similarly, balancing exercise to avoid over-training can help burn the fat without triggering inflammation and cravings.</p><p><strong>Why do so many people lose weight and then put it all back on again?</strong></p><p>With a multitude of weight-loss diets available, it can be relatively easy to drop the pounds quickly. Unfortunately, it’s even easier to put them back on again. Yo-yo dieting is the bane of many dieters’ lives. The challenge is keeping weight off over the long term. This is where willpower comes into play. Any dietary change takes willpower at the start. Restricting calories, however, arguably requires more willpower than a diet that focuses on switching to higher protein and vegetable-rich meals:</p><ul><li>When the body is deprived of nutrients, especially the important raw materials for growth and repair such as protein, it may drive the person to eat more. Willpower ends up having to work against the person’s own biochemistry. Few people win this battle.</li><li>Sugary foods and refined carbohydrates sometimes count low in calories, but the blood glucose spikes they cause can result in a perpetual cycle of cravings. Again, willpower can find it hard to combat these biochemical urges.</li></ul><p>Take a look at our article on planning a healthy weight-loss strategy.</p>

Supplements for Weight Management