In the constant quest for effective weight loss methods, omega-3 supplements have become a popular option. But do they help with weight loss? In this blog, we will explore the omega 3 benefits, omega 3 benefits for women, omega 3 side effects, omega 3 dosage, and how to incorporate omega 3 into your diet for the best results. Understanding the omega-3 benefits and how they apply to weight loss can guide your journey.

Types of Omega Fatty Acids

Omega fatty acids are essential for the optimal functioning of our bodies. There are three main types of omega fatty acids:

• Omega-3: Found in fatty fish, chia seeds, and walnuts. Understanding how to eat omega-3 is crucial for maximizing its benefits.
• Omega-6: Present in vegetable oils such as corn oil and sunflower oil. Omega 6 weight loss is significant when balanced with omega-3 intake.
• Omega-9: Found in olive oil and canola oil. Omega 9 for weight loss can support overall health improvements.

Omega-3 and Weight Loss

Omega-3, particularly fish oil, has been extensively studied for its potential to aid in weight loss. Some studies suggest that omega-3 can:

• Reduce Appetite: Omega-3 fatty acids can increase feelings of fullness, helping to control appetite.
• Improve Fat Metabolism: They help the body use stored fat as an energy source, which can be a key factor in fish oil weight loss.
• Reduce Inflammation: Chronic inflammation can lead to weight gain. Omega-3 has anti-inflammatory properties that can counteract this, making it an effective supplement for obesity.

Omega-6 and Weight Loss

Omega-6 is also essential, but it is important to maintain a balance between omega-6 and omega-3 in the diet. An excess of omega-6 can promote inflammation, counteracting the benefits of omega-3. Including omega-6 in moderation can support weight loss when balanced with adequate omega-3 intake.

Omega-9 for Weight Loss

Omega-9 is less essential because the body can produce it. However, including it in the diet can offer benefits for heart health and improve insulin sensitivity, which can indirectly support weight loss. Omega 9 for weight loss can be an additional tool for managing weight effectively.

Vegan Omega-3 for Weight Loss

For those following a vegan diet, there are omega-3 options derived from algae and chia seeds. These supplements can offer the same weight loss benefits as fish oil. Vegan omega-3 weight loss supplements can be an excellent alternative to fish oil for those looking to lose weight and improve overall health.

Omega 3 benefits 

The benefits of omega-3 go beyond weight loss:

• Cardiovascular Health: Reduces triglyceride levels and blood pressure.
• Brain Function: Improves memory and mental health.
• Inflammation: Reduces inflammation in the body.

Omega-3 Benefits for Women

For women, omega-3 can be particularly beneficial in alleviating symptoms of premenstrual syndrome (PMS) and supporting hair and skin health. Omega 3 benefits for women include improving cardiovascular health, reducing inflammation, and alleviating PMS symptoms. These essential fatty acids can help maintain healthy and radiant skin as well as improve hair health. Additionally, during pregnancy, omega-3 is crucial for the healthy development of the baby’s brain and eyes, and it can help prevent complications such as preterm labor. Lastly, omega-3 supports mental health, reducing symptoms of depression and anxiety, and improving overall cognitive function.

Omega-3 Dosage

It is crucial to take the right dose of omega-3 to maximize its benefits. The omega-3 dosage for weight loss can vary, but generally, a daily intake of 1000-2000 mg of combined EPA and DHA is recommended. It is important to follow guidelines and consult with a healthcare professional to determine the optimal dosage for individual needs. Understanding the appropriate omega 3 dosage ensures you receive its full range of benefits without experiencing omega 3 side effects.

How to eat Omega-3 fish oil

Omega-3 can be obtained through fish oil supplements or foods rich in omega-3. To consume omega-3 effectively, incorporate foods rich in these essential fatty acids into your diet, such as fatty fish (salmon, mackerel, sardines), chia seeds, flaxseeds, and walnuts. If you cannot get enough omega-3 through your diet, consider taking high-quality supplements such as fish oil or algae oil for vegan options. It is ideal to take these supplements with meals that contain healthy fats to improve absorption. Additionally, distributing the daily dose into several servings can maximize benefits and minimize potential omega-3 side effects. Learning how to eat omega 3 correctly ensures you receive its full range of benefits.

Best Time to Take Omega-3

Many people find benefits in taking omega-3 with a meal to improve absorption:

• With Fat-Rich Meals: Taking omega-3 with a meal that contains healthy fats can enhance the absorption of these fatty acids. Fats help omega-3 absorb more efficiently in the intestine.
• Breakfast or Dinner: You can choose to take them in the morning or evening, depending on your convenience and daily routine. The key is to be consistent and take the supplements at the same time every day.

Omega-3 Side Effects

While omega-3 supplements are generally safe for most people, they can have some side effects. Common omega-3 side effects include fishy aftertaste, bad breath, and gastrointestinal issues such as nausea, diarrhea, or indigestion. High doses of omega-3 may also increase the risk of bleeding, especially in individuals taking blood-thinning medications. It’s essential to start with a lower omega-3 dosage and gradually increase it while monitoring your body’s response. Consulting with a healthcare professional before starting any new supplement regimen can help minimize potential omega-3 side effects.

Frequently Asked Questions about Omega-3 for Weight Loss

Supplements for Obesity

In addition to omega-3, other supplements for obesity can help with weight loss. It is always advisable to consult a healthcare professional before starting any new supplement. In addition to omega-3 supplements, several other supplements can assist in managing obesity and promoting weight loss. These include green tea extract, known for its metabolism-boosting properties, and conjugated linoleic acid (CLA), which can help reduce body fat.

Fiber supplements like glucomannan can promote a feeling of fullness, helping to control appetite. Additionally, protein powders can support muscle maintenance and growth, which is crucial during weight loss. It’s important to remember that while supplements can aid in weight loss, they should be used in conjunction with a balanced diet and regular exercise for the best results. Always consult with a healthcare professional before starting any supplement regimen to ensure safety and effectiveness.

Contact Us

Interested in learning more about how omega-3 can help you on your weight loss journey? Contact us at LIMARP®, your bariatric clinic in Tijuana, Mexico, for more information and to start your path to a healthier life.

Resources

For more information on the benefits of omega-3 and weight loss, you can visit the following links:

• Healthline: Omega-3 Fish Oil and Weight Loss
• PubMed: Study on Omega-3
• Vinmec: Omega-3 Fish Oil Benefits:
  https://www.vinmec.com/eng/article/does-omega-3-fish-oil-help-you-lose-weight-en/

With this guide, we hope to have provided you with a clear understanding of how omega-3 can influence your weight loss and overall well-being. At LIMARP, we are committed to supporting you every step of the way on your journey to a healthier and happier life.

The problems related to having an increased weight have been increasing alarmingly throughout the world, among these is overweight and obesity, which obesity is considered the main nutritional disorder in many countries and considered an epidemic and, consequently, a public health problem [1].

Obesity is defined by a body mass index greater than 30 kg/m2, this is obtained based on a person’s height and weight. Overweight and obesity have increased drastically since 1974, in 2014 it was reported that up to 14% of adults had obesity. It is known that having excess weight increases the risk of suffering from non-communicable diseases, such as heart disease, hypertension, diabetes, among others, causing a decrease in life expectancy [1].

The goal in the treatment of excess weight is to lose weight. There are different treatments to lose weight, which are lifestyle interventions, drugs and bariatric surgery [1]. As for lifestyle interventions, it is known that an adequate diet can work, but most likely it had not been said that drinking water can help to lose weight [1].

Life needs water to exist, this liquid is essential for every living being. Without food humans can survive for weeks, however without water they could not survive more than a few days. Since our body is practically water [2].

Drinking water can help to lose weight, different techniques have been studied, among which are simply increasing daily water consumption, drinking 2 glasses of water before each meal and replacing sweetened drinks with water. In this way, calorie consumption is reduced and helps to lose weight. By drinking water, energy expenditure increases, metabolism is altered, increasing the metabolism of body fat. In addition, satiety is slightly increased, contributing to lose weight [1].

What does water do in our body?

Drinking water it’s important, this liquid is essential for the proper functioning of the human body, it works for digestion, transport of nutrients, excretion of waste products, maintaining body temperature, eliminates toxins, transports oxygen and among other functions. It also protects us from dehydration [2].

What is the recommended daily water consumption?

Human body it’s mainly water, many organs of our body work together to maintain adequate water levels. There are some variables that are necessary to maintain water levels, these are those responsible for water loss, such as sweat, breathing, urine and feces, this means that we are always using our water reserve, so that our body is always regulating water levels. The water reserves in the body are not enough for those water losses, that is why drinking water is very important [2].

Every person has different water needs, because it depends on a lot of factors, such as gender, age, diet, physical activity, climate, and body mass index. It is very important to meet the daily water requirements to have proper functioning [2]. The water needs will not be the same for an adult man, who is working in construction in summer, to a girl who is at home in winter. You should drink enough water, the needs of each person vary, however it is recommended to drink 2.5 liters of water per day for adult men, this is equivalent to 10 glasses of water, for adult women it is recommended to drink 2 liters of water per day, which is equivalent to approximately 8 glasses of water [2].

Drinking water in adequate quantities can improve body composition. Eating fruits and vegetables is recommended, because they have a lot of water, helping with the daily water needs [2]. Of the total water we consume, the majority corresponds to liquids, such as water and drinks, the remaining is through food. Therefore, diets rich in vegetables and fruits provide significant amounts of total water intake, while fast food products have a low contribution to daily water consumption due to their low water content [2]

Drinking water burns calories

Thermogenesis is the process by which the body generates heat; by generating this heat, calories are burned. This process is regulated by a set of nerves in our nervous system, known as the sympathetic system. There are substances that, when consumed, activate this system indirectly, increasing the thermogenesis of our body. One of these examples is water, our most vital liquid. It has been seen that drinking half a liter of water in an instant increases the stimulus to the sympathetic system, causing an increase in thermogenesis and indirectly contributing to weight loss [2]

Consuming water in adequate quantities influences increasing energy expenditure, since when drinking water, there is a distention of the stomach, this brings with it a decrease in the sensation of hunger, as well as a stimulation of the nerves in charge of metabolism, causing metabolism to be accelerated and burn calories. Drinking  at least 2 liters of water per day can increase the calorie burn of the body and help to lose weight. It has been seen that drinking cold water at 3 to 4°C increases energy expenditure a little more since cold water tends to generate greater satiety [2]

How much water should I drink to lose weight?

Drinking water instead of sugar-sweetened drinks reduces considerably the amount of calories ingested. Sweetened drinks contain a lot of sugar and a large amount of calories, also they almost don ́t produce satiety, resulting in a large calorie consumption since normally, people do not reduce the amount of food consumed, contributing to gain weight. However, drinking water does not provide any calories, it increases satiety, causing less feeling of hunger and therefore food consumption decreases and helps to lose weight [2].

Drinking between 1 to 2 glasses of water 30 minutes to 1 hour before each meal helps reduce food consumption and the total calories ingested, and it will cause more satiety if the water is cold, and help to lose weight. This is because drinking water has short-term effects, these are increasing satiety and reducing the feeling of hunger, thus contributing to weight loss since less food is consumed [2].

Not drinking water in an adequate amount can predispose a person to dehydration and eat more, this is because when drinking water, the stomach is “full” causing one not to feel hungry as quickly, so by not drinking water adequate, the stomach is empty, causing hunger and therefore the person will eat more [2].

Drinking water to lose fat

Water consumption to lose weight consists of two main mechanisms, decreasing calorie intake and increasing fat metabolism [2].

When a person eats, insulin levels rise and this causes the energy that the body obtained from food to be stored, however when fasting, insulin decreases, causing the body to use the energy it has stored and a One of its sources is body fat, this means that when fasting the body burns fat to have energy. Water doesn’t have calories and nutrients so does not increase insulin, promoting the use of energy reserves like body fat, helping to lose weight.

Furthermore, increasing water consumption increases blood volume, stimulating hormones that increase the metabolism of fat [2].

Consuming sugary drinks is not good, as they have been associated with an increase in chronic diseases, such as high blood pressure and diabetes, they can also cause health problems by increasing the risk of overweight and obesity, and increasing body fat. That is why it is recommended to drink water, since it does not generate any health problems, on the contrary it brings benefits. By simply increasing your daily water consumption you can lose weight and fat [2].

In summary

Water is essential for human beings and for life, it is used by our body for many functions to function properly, without water we would not live.

It is important to consume water in optimal conditions to be able to function well. Water does not affect us in anything bad, on the contrary it is good for us, since it does not provide any calories and increases satiety, making us eat less.

Drinking water has an effect on fat metabolism, causing the body to use fat reserves as an energy source. In summary, according to the evidence, consuming 500 ml of water helps burn calories, by increasing water consumption by 1.5 L, you can reduce weight by up to 2 Kg, also consuming cold water helps increase energy expenditure and metabolism.

Drinking 500 ml of water before each meal makes us eat less. Likewise, an efficient technique is to change sugary drinks for water, since these drinks provide too many calories and almost do not produce satiety, causing you to eat more food. Drinking water reduces calorie intake, reduces the feeling of hunger and burns fat. If you add to this a proper eating plan and exercise, you can achieve greater weight loss. So, what are you waiting for to start drinking water?.

Contact us for a consultation today

Dr. Liza María Pompa González and her bariatric team at LIMARP International Center of Excellence for Bariatric Surgery, located at Tijuana, Mexico, have performed thousands of gastric sleeve surgeries to patients who travel from all over the world. LIMARP offers an integral bariatric program that tackles obesity from a multidisciplinary approach, considering bariatric interventions along with psychological, nutritional and physical counselling. Our bariatric solutions include surgical interventions such as the gastric sleeve surgery, the gastric bypass, the mini gastric bypass, and the duodenal switch; and non-surgical solutions like the intragastric balloon. We also offer cosmetic solutions after bariatric surgery for those patients seeking further enhancements.

Our practice is an outstanding medical tourism clinic in Tijuana that offers all inclusive packages for patients traveling from abroad. We make travel easier for you, as we offer lodging in our luxurious next-door Grand Hotel Tijuana and transportation from the airport to the hotel and back. At LIMARP you get to experience quality service, convenience and comfort at a competitive price.

If you are interested in knowing if a bariatric surgery is the right choice for you, give us a call to our phone number (619) 270-8823 or send us a message through this webpage or any of our social media accounts. Contact us today to schedule your initial consultation. Our team of experts will take you through all your options for obesity treatment and will offer a personalized plan tailored to your specific needs.

References 

• [1] Bracamontes-Castelo, G., Bacardí-Gascón, M., & Jiménez Cruz, A. (2019). Effect of water consumption on weight loss: a systematic review. Efecto del consumo de agua sobre la pérdida de peso: revisión sistemática. Nutricion hospitalaria, 36(6), 1424–1429. https://doi.org/10.20960/nh.02746
• [2] Çıtar Dazıroğlu, M. E., & Acar Tek, N. (2023). Water Consumption: Effect on Energy Expenditure and Body Weight Management. Current obesity reports, 12(2), 99–107. https://doi.org/10.1007/s13679-023-00501-8

A change in diet is one of the main steps for anyone who’s on a weight loss journey or looking to improve their quality of life. There’s always a point in our lives when we look back and wonder how certain circumstances would be if we had done something different, with questions such as: What if I had stuck to this workout? All we can do is take matters into our own hands in the present and do something to improve our lifestyle and achieve weight loss.

If you’re up-to-date with almost every news cycle, you have probably come across the name Ozempic and its boom around the world, especially among celebrities. The weight loss seen among those who have confirmed or been rumored to have taken Ozempic is incredible due to the time in which they were able to achieve it. However, this is fairly new and the main objective of Ozempic is not weight loss.

At our Tijuana clinic, we help the patients that walk through our doors to achieve their weight loss goals, either by determining if they’re eligible for bariatric surgery or by providing a diet plan that improves their lifestyle while ensuring successful weight loss. Our medical team at LIMARP®, led by Dr. Liza María Pompa González, counts with expert nutritionists that provide specialized diets according to the needs of each patient. These plans range from patient to patient, meaning that some may include an increased consumption of certain foods or supplements. For example, the use of Ozempic for weight loss.

Having mentioned Ozempic, the topic of this article is Ozempic for weight loss and if it’s truly effective. We’ll also cover who is eligible for Ozempic weight loss and confirm if it actually helps to reduce belly fat.

As always, we’d like to remind you that information presented in this article may not apply to every case, given that each patient is different and their bodies may react differently to Ozempic. If you’re interested in weight loss and believe that taking Ozempic may be the right choice for you, make sure to contact your doctor first so that they can determine the amount you should ingest. Be mindful of your body and remember that any drastic change to your diet should be supervised by a health professional, especially if you’re embarking on a weight loss journey.

Learning More About Ozempic

First thing’s first: what’s Ozempic? Ozempic, known generically as semaglutide, was approved in 2017 by the U.S. Food and Drug Administration (FDA) for use in adults with type 2 diabetes.. It is a weekly injection that helps lower blood sugar by helping the pancreas make more insulin[1] and by mimicking a naturally occurring hormone. As those hormone levels rise, the molecules go to your brain, telling it you’re full. It also slows digestion by increasing the time it takes for food to leave the body, similar to the effect of bariatric surgery.

When using Ozempic to treat diabetes, weight loss is a common side effect and it is designed to be taken long-term.

It’s important to keep in mind that “Ozempic is not a substitute for insulin and is not indicated for use in patients with type 1 diabetes mellitus or for the treatment of patients with diabetic ketoacidosis, as it would not be effective in these settings”[2].

What’s important to take away from these last paragraphs are the words semaglutide, insulin, and long-term. The reason why Ozempic is effective for weight loss is because of semaglutide, a receptor agonist that mimics the GLP-1 hormone released in the gut in response to eating[3]. According to UCLA Health, semaglutide injections are effective for weight loss and for “treating obesity as a chronic metabolic disease instead of expecting people to rely solely on willpower and lifestyle changes to manage their condition.” Also, if a person diets and exercises while taking semaglutide, it can cause significant weight loss, as well as a reduced risk of cancer, diabetes, and heart disease.

However, let’s keep in mind that semaglutide, as well as Ozempic, was originally prescribed for people with diabetes 2 and the increasing demand has caused a shortage for people who need this medication to help manage their diabetes.

Now, keep in mind that Ozempic has not been approved for weight loss by the FDA, so to address those shortages, doctors have been prescribing it, as well as other off-label drugs, to people who are interested in weight loss.

Taking Ozempic for weight loss does work, but it can also be detrimental to the patient’s health because it can cause their weight to plateau if they stop taking.

That’s why we mentioned that it’s a long-term compromise, and it also has uncomfortable gastrointestinal side effects.

Ozempic and Weight Loss

As we mentioned, Ozempic has not been approved for weight loss by the FDA. The one semaglutide drug that has been approved is Wegovy, which is an injection administered once a week. Ozempic and Wegovy are made by the same company and both contain the same active ingredient semaglutide. However, Wegovy contains higher doses of it and is designed for weight loss, while Ozempic has lower doses of semaglutide and was developed specifically for type 2 diabetes. patients[4].

Ozempic can help with weight loss, reduce the risk for many other serious health conditions, and even be used as an alternative to bariatric surgery for some patients who are obese. Of course, the amount of weight loss achieved with surgery is usually much greater and lasts longer than with medications, such as Ozempic. Experts, however, still recommend that people avoid using Ozempic unless they have type 2 diabetes.

If your doctor does find it appropriate to prescribe Ozempic to complement your weight loss journey, it’s important to have all the information and to be aware of pros and cons. Next, we’ll discuss several points that may be of interest if you’re considering taking Ozempic or planning to ask your doctor about it.

How much weight can you lose in a month with Ozempic?

There is no sure amount because the weight loss results can vary from person to person, since factors such as medical history, initial body weight, BMI, and fat percentage can determine how much weight they can lose using Ozempic. On average, a person can lose about 3 to 5% of their body weight after using Ozempic for a month regularly, equating to about 4 to 6 pounds on average[5].

Using a higher potency of the drug may result in more weight loss, but it isn’t recommended that you start taking it right away. When it comes to the other semaglutide drug, Wegovy, people do not begin taking all 2.4 mg at once. Instead, they start at a dose of 0.25 mg per week and increase every four weeks, maxing out at 2.4 mg. This is to lessen the side effects and once “the dose that causes appetite suppression sufficient to cause a calorie deficit is achieved, weight loss happens quickly”[6]. Also, it’s recommended to have a regular exercise routine and a healthy diet while taking Ozempic to enhance the weight loss results.

Thus, using Ozempic for a month, accompanied by a good diet and regular exercise can result in about 4 to 6 pounds of body weight reduction within the first month, and these are just the results for the first month. If a person keeps taking Ozempic for a longer period, they can keep losing weight for up to 2 years. The rate of weight loss slows down over time, which is why it’s important to maintain a good diet and exercise routine with the supplement to get the best results.

Who qualifies for Ozempic?

Ozempic, as we’ve mentioned, is a drug that’s mainly prescribed to people who have type 2 diabetes., but if you’re interested in knowing if it’s the best way to achieve weight loss, take the following points into consideration:

• Talk to your doctor: Make an appointment with a healthcare professional to assess your health and determine if Ozempic weight loss is suitable for you. They will consider factors like your weight, medical history, and any pre-existing conditions.
• Discuss weight loss goals: Talk to your doctor about your weight loss goals and expectations regarding the medication to determine if Ozempic is appropriate.
• Undergo a medical evaluation: Your doctor will carry out a thorough evaluation, that includes physical examinations and blood tests, to ensure no contraindications or underlying health issues that may affect the use of Ozempic.

Remember that Ozempic is a prescription medication that should only be used under the supervision of a healthcare professional and that it hasn’t been fully approved for weight loss unless you have type 2 diabetes..

How quickly does Ozempic work for weight loss?

According to one article[7], Ozempic is also known for a popular 6-week Ozempic plan that’s split into two stages and promises significant weight loss. The first stage is four weeks long and users are required to take one 0.25mg dosage of Ozempic weekly. During the last two weeks of the plan, this dosage is increased to 0.5mg, and then 1mg, depending on how the user’s body reacts to the supplements.

The results shown by this 6-week Ozempic plan can be very promising if it also includes a healthy diet and a regular exercise routine. On average, people have reported about 8 to 12 pounds of weight loss, which is approximately 6% to 10% of the body weight of an average person.

Ozempic Side Effects

Ozempic, like any other prescription drug, has some side effects that you should be aware of before consuming it. Aside from the weight loss benefits, Ozempic can cause uncomfortable side effects that can affect your life as you know it. Some of these side effects are:

• Diarrhea
• Stomach pain
• Nausea
• Constipation
• Back pain
• Dizziness
• Laziness
• Vision problems
• Changes in blood pressure
• Allergic reactions

Other serious side effects of Ozempic include thyroid tumors, pancreatitis, changes in vision, hypoglycemia, gallbladder issues, kidney failure, and cancer.

The most severe complications, according to a news report[8], are pancreatitis and gallbladder issues, which can lead to hospitalization. Some people have even reported severe GI-related issues, including gastroparesis, a paralysis of the stomach also called delayed gastric emptying.

Contact Us to Learn More

If you want to learn more about Ozempic for weight loss, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1, 4] “Ozempic for weight loss: Does it work, and what do experts recommend?”. https://health.ucdavis.edu/blog/cultivating-health/Ozempic-for-weight-loss-does-it-work-and-what-do-experts-recommend/2023/07 (Accessed July 30, 2023).
• [2] “OZEMPIC (semaglutide) injection, for subcutaneous use”. https://www.accessdata.fda.gov/drugsatfda_docs/label/2017/209637lbl.pdf (Accessed July 30, 2023).
• [3] “Semaglutide for weight loss – what you need to know”. https://www.uclahealth.org/news/semaglutide-weight-loss-what-you-need-know (Accessed July 30, 2023).
• [5, 7] “How To Get Ozempic For Weight Loss? How Much Weight Loss With Ozempic Without Side Effects”. https://www.outlookindia.com/outlook-spotlight/how-to-get-ozempic-for-weight-loss-how-much-weight-loss-with-ozempic-without-side-effects-news-304368 (Accessed July 30, 2023).
• [6] “Ozempic for Weight Loss: Experts Answer 9 Common Questions”. https://www.healthline.com/health-news/ozempic-for-weight-loss-experts-answer-common-questions (Accessed July 30, 2023).
• [8] “Ozempic side effects could lead to hospitalization — and doctors warn that long-term impacts remain unknown”. https://www.cbsnews.com/news/ozempic-side-effects-weight-loss-drugs-wegovy-mounjaro-doctors-warn/ (Accessed July 30, 2023).

A change in diet is one of the main steps for anyone who’s on a weight loss journey or looking to improve their quality of life. There’s always a point in our lives when we look back and wonder how certain circumstances would be if we had done something different, with questions such as: What if I had stuck to this workout? Or what if I had started dieting at a younger age? All we can do is take matters into our own hands in the present and do something to improve our lifestyle and achieve weight loss.

When looking for a new diet, we have to make sure that we don’t fall for fad diets, which are diets that have become increasingly popular in a short amount of time. These diets promise quick weight loss results and health improvements with almost zero effort required. However, their unsustainable nature and lack of scientific evidence make them medically unsuitable for most people, especially if they don’t consult a dietitian or doctor first. Sometimes, these types of diets promote supplements that may not be suited for everyone and instead of helping them with weight loss, they start experiencing other side effects.

We’re willing to bet that, while browsing on the Internet, you’ve come across multiple posts or articles that swear by a product and that by taking it, you will automatically achieve weight loss. While we’re not here to disprove or expose the individuals who predicate these statements, we do want to ensure that the information provided on the LIMARP® website is factual and trustworthy.

At our Tijuana clinic, we help the patients that walk through our doors to achieve their weight loss goals, either by determining if they’re eligible for bariatric surgery or by providing a diet plan that improves their lifestyle while ensuring successful weight loss. Our medical team at LIMARP®, led by Dr. Liza María Pompa González, counts with expert nutritionists that provide specialized diets according to the needs of each patient. These plans range from patient to patient, meaning that some may include an increased consumption of certain foods or supplements. For example, they may include more magnesium or meals rich in magnesium to patients who are on a weight loss program.

Having mentioned magnesium, the topic of this article is magnesium for weight loss and if it’s truly effective. We’ll also cover which are the best supplements for weight loss and confirm if magnesium actually helps to reduce belly fat.

As always, we’d like to remind you that information presented in this article may not apply to every case, given that each patient is different and their bodies may react differently to magnesium.

If you’re interested in weight loss and believe that consuming magnesium may be the right choice for you, make sure to contact your doctor first so that they can determine the amount you should ingest. Be mindful of your body and remember that any drastic change to your diet should be supervised by a health professional, especially if you’re embarking on a weight loss journey.

Magnesium: What is it

Before delving into whether magnesium can help with weight loss, we’d like to provide some information on what it is and its health benefits. Magnesium is an important mineral that the body needs in order to function because it produces energy, regulates blood sugar, and causes necessary chemical reactions in the body[1].

Magnesium also helps[2] the body conduct nerve impulses, muscle contraction, and normal heart rhythm by playing a role in the transport of calcium and potassium. The heart, muscles, and kidneys all need magnesium to work properly.

Also, it acts as a cofactor in the biochemical reactions continuously performed by enzymes and it’s involved in more than 600 reactions[3] in your body, including:

• Energy creation, which means converting food into energy.
• Protein formation, thus creating new proteins from amino acids.
• Gene maintenance that helps create and repair DNA and RNA.
• Muscle movements and aiding in muscle contraction and relaxation.
• Nervous system regulation, such as neurotransmitters that send messages throughout your brain and nervous system.

Magnesium for Weight Loss: Does it work?

There are several studies that have established that almost half the population of the United States don’t consume enough magnesium, and when the levels are extremely low, it can cause inflammation; also, another study[4] found that magnesium deficiency is more prevalent in people with obesity. It’s also important to highlight that a study, published in the European Journal of Nutrition, found “inverse associations between magnesium intake with obesity incidence and C-reactive protein (CRP) levels (both of which are inflammation markers in the body)”[5].

So what does this mean for weight loss?

Well, the higher the magnesium levels, the lower the obesity incidence and possibly less inflammation, which is an unwelcome stressor and irritant for your body that interferes with weight loss. Magnesium has also proven to be effective in other areas, such as having the possibility of lowering the risk of type 2 diabetes., a prevalent disease in people who have high BMIs.

In fact, magnesium could help manage blood glucose levels by helping the body use insulin properly or become more insulin sensitive, which can counteract insulin resistance, a “condition that makes it hard for your body’s insulin to utilize glucose and can lead to excess body fat”, according to a 2022 review[6]. So to make weight loss more attainable, magnesium may be an option to keep blood sugars balanced and insulin functioning optimally.

What type of magnesium helps with weight loss?

Now, let’s establish that there are different types of magnesium and that if weight loss is the objective, it’s important to know what to take. When it comes to weight loss, you want to focus on adding magnesium citrate, which primarily improves gut health, increases bowel movement, and alleviates constipation. This type of magnesium also “aids in weight loss by allowing the stool to soak, causing it to become softer and travel more swiftly through the body”[7]. However, we’d be remiss if we didn’t make clear that, while magnesium citrate does facilitate weight loss, it does not reduce belly fat or burn body mass.

If you’re interested in reducing belly fat, talk to your doctor to see which options are best for you. Sure, weight loss is important to achieve your dream body, but there are other lifestyle changes that must be applied to get the wanted results.

Other Supplements for Weight Loss

Now that we’ve covered how magnesium can help achieve weight loss, we want to close this article with a list of other supplements[8] that can also work. Keep in mind that the opinion on the use of these supplements for weight loss is mixed, and that if you do intend on taking them, make sure to talk to your doctor first to avoid mixing them up or avoid any future complications.

• Chitosan to block fats and cholesterol from getting absorbed by the body.
• Chromium picolinate to lower the appetite, help burn more calories, cut your body fat, and boost muscle mass.
• Conjugated Linoleic Acid (CLA) to curb body fat and boost muscle.

Contact Us to Learn More

If you want to learn more about magnesium for weight loss, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “How to Use Magnesium Supplements for Weight Loss”. https://www.healthline.com/health/food-nutrition/magnesium-for-weight-loss (Accessed July 24, 2023).
• [2] “Magnesium”. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (Accessed July 24, 2023).
• [3] de Baaij JH, Hoenderop JG, Bindels RJ. Magnesium in man: implications for health and disease. Physiol Rev. 2015 Jan;95(1):1-46. doi: 10.1152/physrev.00012.2014. PMID: 25540137.
• [4] Piuri G, Zocchi M, Della Porta M, Ficara V, Manoni M, Zuccotti GV, Pinotti L, Maier JA, Cazzola R. Magnesium in Obesity, Metabolic Syndrome, and type 2 diabetes.. Nutrients. 2021 Jan 22;13(2):320. doi: 10.3390/nu13020320. PMID: 33499378; PMCID: PMC7912442.
• [5] Lu L, Chen C, Yang K, Zhu J, Xun P, Shikany JM, He K. Magnesium intake is inversely associated with risk of obesity in a 30-year prospective follow-up study among American young adults. Eur J Nutr. 2020 Dec;59(8):3745-3753. doi: 10.1007/s00394-020-02206-3. Epub 2020 Feb 24. PMID: 32095867; PMCID: PMC7483156.
• [6] Freeman AM, Pennings N. Insulin Resistance. 2022 Sep 20. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan–. PMID: 29939616.
• [7] “Best Magnesium Supplements 2023: Top 5 Magnesium Supplements For Sleep, Anxiety, Weight Loss & Muscles”. https://www.outlookindia.com/outlook-spotlight/best-magnesium-supplements-2023-top-5-magnesium-supplements-for-sleep-anxiety-weight-loss-muscles-news-255109 (Accessed July 24, 2023).
• [8] “Supplements for Weight Loss”. https://www.webmd.com/vitamins-and-supplements/herbal-remedies (Accessed July 24, 2023).

The human body is always going through changes, whether good or bad, and they can be due to several internal and external factors. Some of these changes may be intentional, while others may be caused by stress, illnesses, or a sedentary lifestyle. One of the most common changes is the presence of abdominal or belly fat, and while gaining weight can be a positive outcome for some people, increased belly fat can be uncomfortable or even dangerous for others.

It’s no secret that belly fat reduction is one of the most searched topics on the Internet; from general tips, diet plans, and exercise routines, there are countless ways to achieve belly fat reduction without having to turn to surgery, either bariatric or plastic.

We also have to acknowledge that achieving the ideal belly fat reduction, which can look different from person to person, is not an easy task. Belly fat is stubborn and consistency is key to achieve its natural reduction.

In this article, we’ll talk about belly fat reduction and the best ways to achieve it, as well as more information on why excess belly fat can be dangerous to a person’s health.

Patients from all different backgrounds arrive at LIMARP® because they’re looking to improve their quality of life and embark on a healthier path. Our multidisciplinary team, led by Dr. Liza María Pompa González, offers different health services to help you reach your weight goals, from detailed diet plans to exercise routines designed according to your goals and needs. If you’re aiming for belly fat reduction, you will meet with a specialist at our Tijuana clinic so that they can carry out an initial examination.

As always, we’d like to remind you that the information presented in this article may not apply to every case. Some belly fat reduction tips may benefit some people, while others may not, which is why we recommend that you contact a doctor or nutritionist so that they can guide you in a safe and effective manner.

Belly Fat: What is it?

Generally speaking, belly fat refers to the fat that surrounds the abdomen, but it’s important to know how to differentiate when a person is dealing with subcutaneous or visceral fat. Subcutaneous belly fat sits under the skin and can be pinched by fingers, while visceral belly fat is inside surrounding the organs, making it more dangerous to a person’s health[1].

One of the reasons the latter one poses a major risk is because “it’s found in the spaces surrounding the liver, intestines, and other organs. It’s also stored in the omentum, an apron-like flap of tissue that lies under the belly muscles and blankets the intestines. The omentum gets harder and thicker as it fills with fat.” [2] This can lead to serious complications, such as metabolic disturbances, increased risk for cardiovascular disease, type 2 diabetes., gallbladder problems, and in some cases, cancer.

The reasons why people aim for belly fat reduction can vary, some may be looking for a physical change, while others need it in order to live a healthier lifestyle. Whichever the reason, we highly recommend patients to take care of themselves and be aware of the consequences that too much belly fat can bring. It’s also important to know what causes the increase in belly fat; many of them are lifestyle choices that can be stopped and reversed, while others do need medical assistance in order to achieve belly fat reduction.

Causes for Increased Belly Fat

As we’ve mentioned, there are several reasons why people gain belly fat, such as:

• Unhealthy diet: This is one of the main reasons and in previous articles, we’ve covered the dangers of only eating foods with empty calories and excess sugar. Having a diet that mainly consists of trans fat and carbohydrates can cause inflammation and may lead to obesity[3]. If a person’s BMI reaches the point of being categorized as obese, it may be harder to achieve belly fat reduction on their own and may need medical intervention to lose weight.
• Excessive alcohol intake: Drinking too much alcohol can cause inflammation and a 2015 study[4] highlighted that drinking excess alcohol causes men to gain weight around their bellies. Cutting back on drinking can help people achieve belly fat reduction.
• Lack of exercise: A sedentary lifestyle means that a person is eating more calories than they actually burn. This not only prevents them from belly fat reduction, but could actually lead them to severe obesity and other health complications.
• Genetics: While it may not always be the cause, some researchers have found that genetics can put people at risk of developing obesity-related diseases[5].

How To Achieve Belly Fat Reduction Naturally

There are many ways to achieve belly fat reduction without having to turn to surgical intervention. Most of them are lifestyle changes that can be incorporated into a person’s day to day routine, and the benefits they will reap will go beyond their weight loss goals. At LIMARP®, we always encourage our patients to strive to become their healthiest selves and the nutritionists at our Tijuana clinic work hand-in-hand with them to help them achieve, not only belly fat reduction, but overall health.

Keep in mind that it’s very important to keep in touch with your doctors if you’re making drastic changes to your diet to achieve reduction. If you’re experiencing negative side effects or are not seeing the desired results, don’t hesitate to contact them so that they can provide other alternatives.

Here are some of the best ways to achieve reduction of abdominal fat:

• Diet change: A healthy, balanced diet can help a person achieve belly fat reduction. To do so, try to avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, focus on eating fruit and vegetables, lean proteins, and complex carbohydrates.
• Reduced alcohol intake: To achieve reduction, we recommend monitoring alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.
• Exercise: As we’ve mentioned, a sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to achieve belly fat reduction should include a good amount of exercise in their daily routine, whether it’s aerobic exercise or strength training. We will cover some exercises that can be helpful later on.
• Stress management: The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more. To achieve reduction through stress management, try meditating or seeking professional help from a psychologist.

Exercises to Achieve Belly Fat Reduction

Some of the most common exercises that can be done to achieve belly fat reduction include yoga and Pilates, due to the fact that you don’t need a lot of equipment, just a mat and light dumbbells, if it applies. Yoga and Pilates prioritize “alignment, breathing, developing a strong core, and improving coordination and balance” [6]. Whether you look up videos on the Internet or attend a class in your local studio, you’ll notice that the main focus is on the core, which consists of the muscles of the abdomen, low back, and hips.

Pilates for Belly Fat Reduction

It’s proven that pilates is great and effective for building muscle, toning, and improving posture, as well as maintaining a healthy body weight and belly fat reduction. As with any other exercise, the key is consistency and a healthy diet, and since Pilates is a low-impact exercise, it’s recommended that people alternate their workouts between this and a cardio exercise, such as running or swimming. This will ensure that you burn more calories, ensuring belly fat reduction.

However, if you only want to stick to Pilates, there have been studies that prove that you can still lose weight without having to combine different exercises. A 2016 study concluded that “Pilates exercises can be applied for improving body composition” [7] and that being consistent will allow you to see changes in the following areas:

• Overall weight loss
• Core toning
• Lowering BMI percentage

To achieve this, we recommend people practice two to three times a week and make sure that they challenge themselves with each move in order to burn more calories and achieve belly fat reduction. When done correctly, Pilates, like any type of workout, gives the body an energy boost and a sense of satisfaction. These two factors can encourage people to continue with their weight loss journey in a successful and enjoyable way, making them feel that Pilates is now an integral part of their lifestyle and not an obligation.

Yoga is also a well-established practice that’s usually associated with mindfulness and spiritual development, but its emphasis on the mind-body connection can also help people with belly fat reduction. There are several styles of yoga and each one has its own set of benefits, from improving sleep and reducing stress to strengthening and aligning the body. These are all important factors for belly fat reduction, and while choosing to practice a more active style of yoga can help you obtain more notable results, it’s important to choose a practice that suits you and makes you feel better.

Is yoga effective for weight loss?

Yes. Just like with any other workout, yoga is an effective practice for belly fat reduction and improving overall health for people. The connection that arises between your mind and body when you start practicing yoga can bring forward major lifestyle changes, from the way we move, to the food we eat, all the way to how we perceive ourselves. This means that practicing any style of yoga can also contribute to mental health and allow people to develop a sense of awareness that maybe wasn’t there before.

Contact Us to Learn More

If you’re interested in learning more about belly fat reduction, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “How do you lose belly fat?”. https://www.medicalnewstoday.com/articles/323309 (Accessed June 30, 2023).
• [2] “Taking aim at belly fat”. https://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat (Accessed June 30, 2023).
• [3] “Trans Fats”. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat (Accessed June 30, 2023).
• [4] Traversy, G., Chaput, JP. Alcohol Consumption and Obesity: An Update. Curr Obes Rep 4, 122–130 (2015). https://doi.org/10.1007/s13679-014-0129-4
• [5] “Behavior, environment, and genetic factors all have a role in causing people to be overweight and obese”. https://www.cdc.gov/genomics/resources/diseases/obesity/index.htm (Accessed June 30, 2023).
• [6] Houglum, Peggy (2016). Therapeutic Exercise for Musculoskeletal Injuries (4th ed.). Human Kinetics. pp. 297–299.
• [7] Şavkin R, Aslan UB. The effect of Pilates exercise on body composition in sedentary overweight and obese women. J Sports Med Phys Fitness. 2017 Nov; 57 (11): 1464-1470.

Obesity is a complex disease that is not caused by one single issue. Many things factor into the equation that leads an individual to gain weight to the point of threatening their health, such as the environment they grew up in, underlying medical conditions that prevent them from maintaining a healthy weight, or sedentary lifestyles. Whichever the reason may be, obesity has become a global problem that affects millions of people of varying ages and as this disease progresses, it gets harder to begin their weight loss journey.

Obesity affects everyone around the world with data suggesting that “the number of obese people in the world has tripled since 1975 to roughly 30% of the total population”[1], and this number continues to rise, putting people at higher risk for several diseases or illnesses, such as: diabetes, heart disease, osteoarthritis, sleep apnea, strokes, and high blood pressure. Significant weight loss is very important in order to treat some of these diseases and there are several ways to achieve it, whether it’s through lifestyle changes or bariatric surgery.

However, there is evidence that shows that obesity affects men and women differently, and this article will focus on weight loss for women, as well as the different ways they can achieve weight loss. Women from all different backgrounds arrive at LIMARP® because they’re looking to improve their quality of life and embark on a healthier path. Our multidisciplinary team, led by Dr. Liza María Pompa González, offers different health services to help you reach your weight goals and beat obesity: from diet and exercise plans, to psychological guidance and surgical intervention.

As always, we’d like to remind you that the information presented in this article may not apply to every case. Some weight loss tips may benefit some women, while others may not, which is why we recommend that you contact a doctor or nutritionist so that they can guide you in a safe and effective manner.

How Obesity Affects Women

Before delving into the different ways women can achieve weight loss, we’d like to explain how obesity affects them and why it may be hard for them to lose it. It’s important to understand this because weight gain not only affects physical health, but mental health as well.

It’s no secret that medicine has long prioritized[2] men’s health, from using their condition as a sole example for medical research to discarding or misdiagnosing whatever women were going through as hysteria.

It wasn’t until the 20th century that women began a political movement in order to gain equal health care, especially when it came to their reproductive rights; this movement was also important when it came to studying how obesity, and subsequent weight loss, affect men and women.

According to Physician’s Weekly[3], “the proportion of men and women with excess weight is about equal, the severity is different”, given that more men are overweight, while more women tend to have severe obesity. Both can bring serious complications, but obesity does put women’s health at a greater risk and can make weight loss harder. We’ve covered in other articles how obesity can increase a woman’s chance of developing different illnesses, it can make them lose their period, and negatively impact their mental health

This can be due to the fact that obesity gives way to more social stigmatization and people tend to be harsher to women who are obese or overweight. Research[4] has shown that “men tend to report considerable weight discrimination around a BMI of 35 or higher, while women experience a notable increase at a BMI of just 27”.

This discrimination can worsen a woman’s mental health, especially if they’re already dealing with depression or anxiety, thus hindering their productivity and motivation, leading them to a sedentary lifestyle and unhealthy choices.

This previous point can also affect their weight loss process because it may prevent women from joining a gym or any type of fitness class due to fear of being judged or mistreated. A woman’s weight loss process takes into account different factors, such as age, how consistent they are with their workouts, as well as the intensity, their diet plan, among others.

We want to remind you that every weight loss process is different and that comparing yourself with what you see on TV or social media is only half of the story. Your priority should be, first and foremost, your health and well-being, not unsustainable diet or exercise plans that are more likely to have negative impacts on you.

If a woman’s obesity goes untreated, it can increase their risk of diabetes and coronary artery disease (CAD). Some studies[5] have found that “abdominal obesity may be more harmful in women than BMI or weight alone, since waist circumference is an independent risk factor for developing CAD”. Obesity can also affect other aspects of women’s health, such as contraception and fertility, and this can be seen from an early age with research[6] pointing that “obese girls frequently experience the onset of puberty at a younger age than their normal-weight peers”.

A woman’s pregnancy outcomes are negatively affected by maternal obesity because there’s an “increase in neonatal mortality and malformations” [7]. Women may also see decreases in different areas when it comes to breastfeeding, since they are at greater risk of a delay in milk production and there is also evidence that “excess body fat may impair mammary gland development before conception and during pregnancy by hormonal and metabolic effects” [8].

Exercises for Weight Loss

There are different ways that women can achieve weight loss. One of them is exercise and there are many to choose from, such as strength training, running, Pilates, and swimming, just to name a few. As you probably know, there are many gyms or studios where women can take classes and be guided by fitness professionals to ensure that they’re carrying out every movement correctly and safely. However, we understand that an important factor when it comes to working out is time, and as women, we also know that there are many responsibilities that can prevent a woman from leaving home and joining a gym.

Some of the most common exercises that can be carried out at home include yoga and Pilates, due to the fact that you don’t need a lot of equipment, just a mat and light dumbbells, if it applies. Yoga and Pilates prioritize “alignment, breathing, developing a strong core, and improving coordination and balance” [9]. Whether you look up videos on the Internet or attend a class in your local studio, you’ll notice that the main focus is on the core, which consists of the muscles of the abdomen, low back, and hips.

It’s proven that pilates is great and effective for building muscle, toning, and improving posture, as well as maintaining a healthy body weight. As with any other exercise, the key is consistency and a healthy diet, and since Pilates is a low-impact exercise, it’s recommended that women alternate their workouts between this and a cardio exercise, such as running or swimming. This will ensure that you burn more calories, speeding up your weight loss journey.

However, if you only want to stick to Pilates, there have been studies that prove that you can still lose weight without having to combine different exercises. A 2016 study concluded that “Pilates exercises can be applied for improving body composition” [10] and that being consistent will allow you to see changes in the following areas:

• Overall weight loss
• Core toning
• Lowering BMI percentage

To achieve this, we recommend women practice two to three times a week and make sure that they challenge themselves with each move in order to burn more calories. When done correctly, Pilates, like any type of workout, gives the body an energy boost and a sense of satisfaction. These two factors can encourage women to continue with their weight loss journey in a successful and enjoyable way, making them feel that Pilates is now an integral part of their lifestyle and not an obligation.

Yoga is also a well-established practice that’s usually associated with mindfulness and spiritual development, but its emphasis on the mind-body connection can also help women with weight loss. There are several styles of yoga and each one has its own set of benefits, from improving sleep and reducing stress to strengthening and aligning the body. These are all important factors for weight loss, and while choosing to practice a more active style of yoga can help you obtain more notable results, it’s important to choose a practice that suits you and makes you feel better.

Is yoga effective for weight loss? Yes. Just like with any other workout, yoga is an effective practice for losing weight and improving overall health for women. The connection that arises between your mind and body when you start practicing yoga can bring forward major lifestyle changes, from the way we move, to the food we eat, all the way to how we perceive ourselves. This means that practicing any style of yoga can also contribute to mental health and allow women to develop a sense of awareness that maybe wasn’t there before.

This new awareness can help women rely less on comfort eating and make more conscious decisions when it comes to the food they consume. When done correctly, yoga, like any type of workout, gives the body an energy boost and a sense of satisfaction.

These two factors can encourage women to continue with their weight loss journey in a successful and enjoyable way, making them feel that yoga is now an integral part of their lifestyle and not an obligation.

When it comes to yoga, the process of losing weight becomes more of a holistic experience in the sense that women become more aware of how outside factors, such as food, impact their body and mind.

Contact Us to Learn More

If you want to learn more about weight loss for women, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] “Most Obese Countries 2022”. https://worldpopulationreview.com/country-rankings/most-obese-countries. (Accessed June 29, 2023).
• [2] “The gender pain gap: perceptions of women’s health through history”. https://www.historyextra.com/period/general-history/gender-pain-gap-history-womens-health/. (Accessed June 29, 2023).
• [3] “Sparking Positive Dialogue in Women & Men With Obesity”. https://www.physiciansweekly.com/how-obesity-affects-women-and-men-differently. (Accessed SJune 29, 2023).
• [4] Flint SW, Čadek M, Codreanu SC, Ivić V, Zomer C, Gomoiu A. Obesity Discrimination in the Recruitment Process: “You’re Not Hired!”. Front Psychol. 2016 May 3;7:647. doi: 10.3389/fpsyg.2016.00647. PMID: 27199869; PMCID: PMC4853419.
• [5] Weiss AM. Cardiovascular disease in women. Prim Care. 2009 Mar;36(1):73-102, viii. doi: 10.1016/j.pop.2008.10.012. PMID: 19231603.
• [6] Lash MM, Armstrong A. Impact of obesity on women’s health. Fertil Steril. 2009 May;91(5):1712-6. doi: 10.1016/j.fertnstert.2008.02.141. Epub 2008 Apr 14. PMID: 18410940.
• [7] Kulie T, Slattengren A, Redmer J, Counts H, Eglash A, Schrager S. Obesity and women’s health: an evidence-based review. J Am Board Fam Med. 2011 Jan-Feb;24(1):75-85. doi: 10.3122/jabfm.2011.01.100076. PMID: 21209347.
• [8] Liu J, Smith MG, Dobre MA, Ferguson JE. Maternal obesity and breast-feeding practices among white and black women. Obesity (Silver Spring). 2010 Jan;18(1):175-82. doi: 10.1038/oby.2009.182. Epub 2009 Jun 11. PMID: 19521347.
• [9] Houglum, Peggy (2016). Therapeutic Exercise for Musculoskeletal Injuries (4th ed.). Human Kinetics. pp. 297–299.
• [10] Şavkin R, Aslan UB. The effect of Pilates exercise on body composition in sedentary overweight and obese women. J Sports Med Phys Fitness. 2017 Nov; 57 (11): 1464-1470.

According to the Merriam-Webster dictionary motivation is “a motivating force, stimulus, or influence” while workout is “a practice or exercise to test or improve one’s fitness for athletic competition, ability, or performance”, but how are these two terms related? Well, motivation and workout regularly come hand-in-hand because to work out we might need a boost, an incentive, or being motivated. However, it is imperative to have a fitness purpose, and consistency to achieve your workout goals not only because of the physical goals, but because of the benefits of working out.

According to the CDC[1], “regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.”

As we see, there are many benefits to being active or working out, as well as many factors when it comes to exercise, such as age, gender, lifestyle, and personal goals. Nevertheless, what happens when you lack motivation? Some individuals, even professional athletes who keep rigorous routines with specific diets, strength training with hard schedules, and professionals assisting them side to side when preparing for a fitness purpose, tend to feel unmotivated.

Other people, we might say regular individuals who tend to keep more “relaxed” routines, like walking or jogging for a short period, going to the gym, or workout at home some days of the week to stay in movement might also feel a lack of motivation.

Exercise After The Pandemic

When it comes to exercising, motivation is key to consistent and effective workouts, and when the pandemic came, new challenges in the fitness industry lead us to exercise at home, making it necessary to set clear goals and keep loyal to our objectives. While the drive to exercise regularly can be challenging, science offers insights into effective strategies to stay motivated and committed to your fitness goals.

In this article, we’ll discuss some techniques that can help you get motivated to work out and maintain a healthy exercise routine either at home or at a gym.

How to Get Motivated to Workout at Home

Working out also involves some psychological and biological factors and motivation is one of the psych factors that are intrinsically related to someone’s workouts. That is why we will delve into the relationship between motivation and working out, how to get motivated to work out at home, and how to find the perfect schedule that fits you.

Exercising at home does not mean only doing squats or lifts, it also includes going for a walk with your pets, jumping rope, training your core, or planning a workout with a buddy. Exercising at home can bring you many benefits, like saving money, time, and privacy if you are not a gym type of person. So, if you are thinking of working out at home and are starting to lose motivation, here are a few tips to keep disciplined and achieve your goals.

Set Clear and Realistic Goals

One of the fundamental steps in getting motivated to work out is setting clear and realistic goals. When goals are well-defined, they become more attainable, creating a sense of purpose and focus. Ensure your goals are specific, measurable, achievable, relevant, and time-bound (SMART goals)[2]. By breaking down your larger fitness aspirations into smaller milestones, you will experience a sense of accomplishment as you progress, boosting your motivation.

Find Your Intrinsic Motivation

Intrinsic motivation, the inner desire to engage in an activity for its inherent rewards, is a powerful tool for sustaining workout motivation. Discover activities and exercises that genuinely interest you and align with your preferences. Whether it’s dancing, hiking, swimming, or weightlifting, finding joy in what you do will help you stay motivated in the long run[3].

How to Get Motivated to Workout in The Morning

Human beings thrive on routines, and establishing an exercise routine can significantly enhance motivation. Set a regular schedule for your workouts and treat them as non-negotiable appointments with yourself. Over time, this routine will become ingrained, making it easier to stick to your fitness plan.

Create a Routine

“If you stick with it, exercising will become less of a decision and more “just what you do,” Dr. Friel said[4], but don’t be discouraged if it takes a long time to get to that point.

It can take anywhere from 18 to 254 days for a habit to become automatic, according to a widely cited 2009 study[5].

It’s also crucial to maintain your regular sleep schedule, even on weekends. Otherwise, you will be struggling on Monday morning to drag yourself out of bed all over again.

Also, in another study, scientists found that “more than what type of exercise you do or how long you do it, how consistently you do it[6] matters most for symptom relief, experts say. (Three times a week for a month is better than every day for a week, for example.) In that same study, researchers recommend to always work out at the same time of the day – ideally, the time of day your mood tends to be brightest. Keeping a regular schedule saves mental energy (no more hemming and hawing about where or when you’ll work out), boosting your chances of success.

Find a Workout Buddy

Social support plays a crucial role in motivation. Find a workout buddy, join a fitness group, or seek an exercise class where you can interact with like-minded individuals. Research suggests that people who exercise with others tend to experience higher motivation levels and are more likely to adhere to their workout routine[7]. The accountability and camaraderie that comes from social connections can be highly motivating.

Track Your Progress

Monitoring your progress is essential for staying motivated. Keep a record of your workouts, noting your achievements, improvements, and milestones along the way. This can be done through a fitness journal, mobile apps, or wearable fitness trackers. The Centers for Disease Control and Prevention (CDC) provide assistance to help people monitor their progress with a workout journal, tips about nutrition, exercise tips, and more. Tracking your progress not only allows you to celebrate your successes but also provides visual evidence of your efforts, reinforcing your motivation.

Reward Yourself

Rewarding yourself for completing workouts can be a powerful motivator. Plan small rewards for achieving specific goals or milestones. These rewards can be non-food-related, such as treating yourself to a spa day, buying new workout gear, or indulging in a favorite hobby[8]. By associating positive experiences with exercise, you create a positive reinforcement loop that encourages ongoing motivation.

Getting motivated to work out can be a challenging task, but understanding the science behind motivation can provide valuable insights into your routine. Take a few moments each day to visualize yourself completing your workouts and attaining your fitness goals. Picture the physical and mental benefits you will gain, such as increased energy, improved strength, or reduced stress. By visualizing success, you program your mind to stay motivated and focused on your exercise routine and build a lifestyle around working out.

Remember, motivation is not a one-time achievement; it’s an ongoing process that requires effort and dedication. Embrace these strategies, and let the transformative power of exercise unfold in your journey!

Contact Us to Learn More

If you want to learn more about how to get motivated to work out or want to change your lifestyle habits, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

[1] “Benefits of physical activity”. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm (Accessed June 29, 2023).

[2] “The Ultimate Guide To S.M.A.R.T. Goals”. https://www.forbes.com/advisor/business/smart-goals/ (Accessed June 29, 2023).

[3] “Getting Started with physical activity”. https://www.cdc.gov/healthyweight/physical_activity/getting_started.html (Accessed June 29, 2023).

[4] “How to Become a Morning Exercise Person”. https://www.nytimes.com/2023/01/18/well/move/morning-exercise-tips.html (Accessed June 29, 2023).

[5] Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. and Wardle, J. (2010), How are habits formed: Modelling habit formation in the real world. Eur. J. Soc. Psychol., 40: 998-1009. https://doi.org/10.1002/ejsp.674

[6, 8] “10 Ways to Finally Make Fitness a Habit”. https://health.usnews.com/wellness/articles/2016-04-01/10-ways-to-finally-make-fitness-a-habit (Accessed June 29, 2023).

[7] “The health benefits of working out with a crowd”. https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936 (Accessed June 29, 2023).

Quality sleep is crucial for overall wellness. During the sleep cycle, the body rests and repairs itself. As a result, there is a reduction in stress, an increase in energy, enhanced hormone production, and more. Patients who suffer from obesity are at a much higher risk for sleep deprivation. 

Here, we discuss how sleep can improve a healthier lifestyle by losing weight, and discuss how undergoing treatment at our facility can improve your quality of life – physically, emotionally, and psychologically.

How Obesity Relates to Sleep Quality

Patients who are overweight can have a more difficult time resting comfortably during sleep. Additionally, obesity can place excess stress on the body. As a result, the additional stress affects the quality of sleep. In other cases, patients struggling with obesity may be more likely to develop heartburn or other conditions that could avoid having a restful night. 

It makes sense that obesity could lead to poor sleep. But it also works the other way around. In fact, quality sleep leads to improved metabolism, stress management, hunger reduction, and more. Therefore, a lack of sleep can actually result in increased body weight. 

Together, obesity and poor sleep quality can have a serious negative impact on your work, your mood, and your level of energy, including your mood and thoughts.

Obesity and Sleep

One of the leading causes of obstructive sleep apnea is obesity. When gaining weight, the soft tissues near the back of the throat can become enlarged. When the body relaxes, these tissues can actually collapse over the airway and significantly reduce the amount of oxygen the body receives. Untreated sleep apnea can ultimately lead to a host of serious health complications, including heart disease, diabetes, stroke, and more. In many cases, losing weight is the only treatment necessary for eliminating sleep apnea symptoms, which often include:

• Waking up with a sore throat
• Chronic headaches
• Severe snoring
• Daytime fatigue
• Mood changes or irritability
• Lack of concentration

Of course, patients do not undergo bariatric surgery solely to treat sleep apnea. However, reducing the harmful effects of this sleep disorder is certainly a notable advantage of treatment.

Sleep and Metabolism

Sleep and metabolism are closely interconnected, with sleep playing an important role in regulating various metabolic processes in the body. Here are some key points about the relationship between sleep and metabolism.

Adequate sleep is essential for maintaining a healthy energy balance[1]. Sleep deprivation can disrupt the delicate balance between energy intake (calories consumed) and energy expenditure (calories burned). When we don’t get enough sleep, it can lead to an imbalance, potentially contributing to weight gain and obesity.

Sleep influences the production and regulation of hormones[2] that play a crucial role in metabolism, so sleeping works as a hormonal regulator. Two key hormones affected by sleep are ghrelin and leptin. Ghrelin, often referred to as the “hunger hormone,” stimulates appetite, while leptin, known as the “satiety hormone,” signals fullness.

Sleep deprivation can result in heightened hunger and decreased feelings of satiety so this is not an option for you if you are trying to lose some weight.

Enough sleep is essential for maintaining proper insulin sensitivity. Insulin is a hormone that regulates blood sugar levels and facilitates the uptake of glucose into cells for energy. Sleep deprivation can lead to insulin resistance, where the body’s cells become less responsive to insulin. This can result in elevated blood sugar levels and an increased risk of weight gain, obesity, and type 2 diabetes[3].

As we have seen, sleep plays a role in regulating metabolic rate, which is the rate at which the body burns calories at rest. Inadequate sleep has been associated with a lower metabolic rate, meaning the body may burn calories at a slower pace. This can make weight management more challenging and contribute to weight gain over time.

Lack of sleep, on the other hand, can affect appetite regulation and food choices. Sleep deprivation often leads to increased cravings and hunger, particularly for high-calorie and carbohydrate-rich foods[4]. Additionally, when we are tired, we may be more likely to opt for quick, unhealthy food choices rather than nutritious options, which can impact overall calorie intake and weight management efforts.

To support a healthy metabolism when trying to lose weight, the experts recommend prioritizing sufficient and restful sleep. Most adults need around 7 to 9 hours of sleep per night[5], although individual sleep needs may vary. Establishing a consistent sleep routine, creating a sleep-friendly environment, and adopting good sleep hygiene practices can contribute to better sleep quality and metabolic health.

Therefore, it’s important to note that while sleep is a key factor, overall lifestyle habits, including a balanced diet, regular physical activity, and stress management, also play significant roles in maintaining a healthy metabolism and weight[6].

When it comes to weight loss, most people focus on diet and exercise, forgetting about their biological profiles, lifestyle, and more details. Thus, a person who tries to lose weight should never forget about the role of sleeping in maintaining a healthy weight and promoting overall well-being. Prioritizing restful nights can support your weight loss process and perhaps help you achieve or manage your goals.

Sleep to Lose Weight Tips

Sleep influences various physiological processes that regulate appetite, metabolism, and energy balance. Insufficient sleep can disrupt the delicate balance of hormones, leading to increased hunger, cravings for high-calorie foods, and reduced satiety, as mentioned above. Sleep deprivation is also associated with imbalances in the hormones ghrelin and leptin[7], which control hunger and fullness signals. Understanding these mechanisms helps us comprehend the significant impact sleep has on our eating behaviors and weight management efforts.

1.   Regulating Hunger and Cravings

When the body does not get enough sleep, the body craves energy-dense foods as a way to compensate for the lack of rest. Sleep deprivation disrupts the frontal lobe’s ability to make rational decisions and control impulsive behaviors, making it more challenging to resist unhealthy food choices. By prioritizing quality sleep, we can support our self-control, reduce cravings, and make healthier food choices throughout the day.

2.   Balancing Metabolism

As we mentioned, sleep plays a crucial role in regulating metabolism. When we consistently lack sleep, our metabolic rate may slow down, making it more challenging to burn calories efficiently. Inadequate sleep also interferes with insulin sensitivity, which can lead to imbalances in blood sugar levels and an increased risk of weight gain and type 2 diabetes. By getting enough rest, we optimize our metabolic processes, allowing our bodies to function optimally and support weight management[8].

3.   Prioritizing Sleep for Weight Loss

To harness the power of sleep for weight loss, consider the following steps: 

• Establish a consistent sleep schedule. Set a regular sleep routine by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body’s internal clock and promotes restful sleep.
• Create a sleep-friendly environment. Ensure your bedroom is cool, dark, and free from distractions. Invest in a comfortable mattress and pillow to promote better sleep quality.
• Limit stimulants. Avoid caffeine, nicotine, and alcohol close to bedtime, as these can interfere with sleep quality and disrupt your sleep cycle.
• Practice relaxation techniques. Incorporate relaxation practices such as deep breathing, meditation, or gentle stretching before bed to promote relaxation and prepare your body for sleep.
• Unplug from screens. Minimize exposure to electronic devices, such as smartphones and tablets, before bed. The blue light emitted by these devices can interfere with your body’s natural sleep-wake cycle.
• Engage in regular physical activity. Regular exercise can promote better sleep quality. However, avoid intense workouts too close to bedtime, as they may energize your body and make it harder to fall asleep. 

While diet and exercise are crucial for weight loss, the importance of quality sleep should not be underestimated. By prioritizing restful nights and incorporating healthy sleep habits into your routine, you can support your weight management goals more effectively. Remember, getting enough sleep is not only beneficial for shedding pounds but also for overall well-being and vitality. So, create a sleep-friendly environment, establish a consistent sleep schedule, and make sleep a non-negotiable part of your weight loss journey.

How Bariatric Surgery Can Improve Your Quality of Sleep

If sleep disorders are directly related to obesity, it makes sense that losing weight can significantly improve quality of sleep. Patients who undergo bariatric surgery often see a noted difference since their progress is usually substantial. 

A study conducted in 2016 reports that patients who underwent gastric sleeve bypass experienced significantly improved sleep just six months after surgery. Another 2012 research study states that post-operative bariatric patients consistently report enjoying an increase in sleep quality and quantity, resulting in overall health improvement. 

Additionally, as patients continue to lose weight, energy levels increase. This will ultimately lead to better cognitive clarity, focus, reduced stress, and more. 

Contact Us to Learn More

If you want to learn more about how healthy sleeping habits can help you lose weight, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

[1, 4, 7] “Waking Up to Sleep’s Role in Weight Control”. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/. (Accessed May 29, 2023).

[2, 6, 8] Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.

[3] Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):402-12. doi: 10.1097/MCO.0b013e3283479109. PMID: 21659802; PMCID: PMC3632337.

[5] “How Much Sleep Do I Need?”. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html. (Accessed May 29, 2023).

Weight loss surgery is one of the most common bariatric procedures available for patients who are dealing with morbid obesity, hypertension, and type 2 diabetes. Bariatric surgery has proven to be useful for losing weight and for correcting or reducing other comorbid issues, such as hyperlipidemia, GERD, and lower back pain. The postoperative recovery process takes several months and if the procedure goes over smoothly, the patient should expect positive results, as long as they also follow their doctor’s recommendations on how to take care of their body.

These recommendations can include a determined resting period, prescribed medication, a specific diet, and removing certain habits from your daily life that could hinder your recovery. However, it’s important to keep in mind that all weight loss surgeries can have potential complications during and after the procedure. Some complications that may arise while recovering from bariatric surgery include infection, hemorrhages, hernias, and ulceration.

Another complication that can arise, specially in the first two years following bariatric surgery, is the development of gallstones.

For this article, we’ll discuss why gallstones are common after weight loss surgery and what can be done to prevent them from developing. Our team at LIMARP®, led by Dr. Liza María Pompa González, takes care of you on each step of the surgical process so that any arising complication can be treated effectively and safely. Postoperative care is part of the integrative treatment plans we offer, meaning that if you suffer any type of complication after your weight loss surgery,  such as the development of gallstones, our team of multidisciplinary doctors are fully equipped to treat you and ensure that you recover successfully. 

As always, we’d like to remind you that each case is different and that the information presented in this article may not apply to your specific situation. If you’ve recently had any type of bariatric surgery and are experiencing uncomfortable side effects or unmanageable pain, please contact your doctor right away or schedule a consultation at our Tijuana clinic. 

What are gallstones?

Gallstones are small stones, usually made of cholesterol, that form in the gallbladder[1], and they can vary in size and number, and may or may not cause symptoms. So, how does the gallbladder work? This organ resembles a pouch and it can be found just below the liver. Its main purpose is to store and concentrate bile.  The bile stored in the gallbladder becomes more concentrated overtime, which makes it better at digesting fats and, when needed, it’s released into the digestive system.

Gallstones: Causes and How to Prevent Them

One explanation as to why gallstones appear is because of an imbalance in the chemical make-up of bile inside the gallbladder and in most cases, gallstones are usually the product of excess cholesterol. It’s common for people to develop gallstones and it’s rare that they actually display symptoms. However, a person is more at risk of having gallstones if they’re overweight or obese, over 40 years old, and if they have recently gotten bariatric surgery.

The reason why many people who have undergone weight loss surgery need to have their gallbladder removed is due to gallstones, which appear because of the rapid loss of weight and the change in bile circulation. Gallstones are usually symptom free, but if a gallstone becomes trapped in a duct inside the gallbladder, it can trigger intense pain in your stomach that can last between one and five hours. If this problem persists, your doctor may recommend having your gallbladder removed.

However, there are several ways to prevent gallstones from developing, from diet changes to prescribed medication. It’s important that your doctor approves any changes in your diet and lifestyle, especially if you’re recovering from weight loss surgery.

When it comes to medication, ursodeoxycholic acid is recommended to reduce the size of the gallstones; as for diet changes, the following modifications may help prevent gallstones from appearing.

• Balancing the fats and the carbohydrates to normalize the levels of blood lipids and triglycerides.
• Eating fish at least three times a week.
• Replacing animal fats with vegetable fats
• Adding wholegrains, vegetables, berries, and fruit to your diet. A fiber-rich diet can reduce the risk of developing gallstones.
• Avoiding skipping meals, especially if you’re on a controlled diet.
• Including plants that promote bile solubility, such as artichoke and turmeric. 
• Reducing the amount of alcohol you consume. This will also help you avoid any other type of health complications.

Contact Us to Learn More

If you want to learn more about how to prevent gallstones after weight loss surgery, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

[1] “Gallstones”. https://www.nhs.uk/conditions/gallstones/. (Accessed February 23, 2023).

Weight loss can look different for everyone, but their goal is similar: to be healthy and feel comfortable and happy in their own skin. There are many ways to achieve said weight loss, from lifestyle changes–which includes a new diet and exercise–to clinical procedures, such as weight loss or bariatric surgery. Of course, this can only be decided by a certified doctor that will determine if you’re a candidate for bariatric surgery and which procedure is best for you. Your needs and expectations, along with your medical history, also come into play.

There are many benefits to weight loss surgery and it has been proven that these procedures expand the patient’s life expectancy[1], as well as shown to lower a person’s risk of death from any cause by over 40%. Other studies have highlighted that modern bariatric procedures have “strong evidence of efficacy and safety” and that it can benefit patients with type 2 diabetes[2]. However, we can’t ignore that there are still things to address following weight loss surgery.

If a patient goes through extreme weight loss, it’s likely that they will have to deal with loose skin. Surgery can be a scary thing, the idea of being put under anesthesia and being cut open may deter some patients from even considering it as an option, and having to deal with loose skin following the procedure may also make patients nervous. 

LIMARP® is an internationally recognized bariatric surgery center with a well-rounded medical and surgical team that’s led by Dr. Liza María Pompa González, whose experience, along with the state of the art technology available at the clinic, ensures that every patient who comes through our door gets the best attention possible. We offer integral treatment plans that are created based on the patient’s profile, as well as available options for dealing with loose skin.

This article will focus on loose skin following a weight loss surgery or any type of extreme weight loss, why it takes so long to tighten up, and how to treat it.

The information we’re about to present is general, so keep in mind that each patient’s case is different. For more specialized attention, schedule an appointment with your doctor so that they can provide the exact information that pertains to your situation. 

Weight Gain and Skin Changes

As you probably know, skin is the largest organ in the human body and each of its layers play a role in protecting you against the environment that surrounds you. It is also made of proteins that allows it to remain firm and strong, especially after being stretched due to pregnancy or weight gain. These proteins are collagen and elastin; the former makes up 80% of the skin’s structure, while the latter provides the elasticity the skin needs to remain tight. When a person starts to gain weight, the skin expands to make room for the extra fat and, if it occurs during a prolonged period of time, the collagen and elastin fibers become damaged[3]. 

This is one of the reasons skin becomes saggy and if a person undergoes extreme weight loss, the excess skin may hang from the body. This loose skin will not retract due to several factors, for example:

• Skin is the biggest organ in the human body and it can adapt itself to a lot of situations, but it has one drawback, it’s a slow process.
• The loose skin may lack the necessary proteins to return to its original shape.
• Research[4] has found that people who have weight loss surgery form less new collagen, and its composition is not as strong.
• Other factors, such as age, smoking, and family history may also influence how the loose skin recovers following extreme weight loss.

The production of collagen is highly affected by this last bullet point: older skin does not produce the same amount of collagen as younger skin and smoking[5] damages and reduces the amount that already exists in the skin. While weight loss surgery helps lower the risk of comorbidities related to obesity, such as type 2 diabetes, high blood pressure, sleep apnea, and cardiovascular diseases, there are still subsequent problems that can arise following extreme weight loss. Some of them may be postoperative complications that need to be addressed with additional surgery, but others pertain to the loose skin that remains once a patient sheds the extra weight. 

Loose Skin: Problems and Side Effects

After major weight loss, whether from exercise or surgery, loose skin is to be expected. Some patients, according to the amount of skin that remains loose following a drop in their weight, can continue on without much of a second thought. They either accept and adapt to their bodies or don’t really mind because the amount of loose skin is not hindering their day-to-day activities. However, many problems can arise from having too much loose skin hanging from the body and it can bring physical, as well as emotional, challenges for the patient.

One of the main problems is physical discomfort because the loose skin can intervene with how a person carries out their daily activities[6], especially when it comes to exercise. Getting back on track after undergoing major surgery is not an easy feat and when it comes to weight loss surgery, physical activity is one of the main aspects a patient must focus on to keep a healthy weight. However, loose skin can be both a physical and emotional setback because it can make the patient feel self-conscious about their body image. One study[7] pointed out that “women who had loose skin after bariatric surgery cited their skin as a barrier to physical activity”. 

It’s no question that there is a lot of work that needs to be done in order to repair years of low self-esteem and body dysmorphia, especially if it begins to affect a patient’s progress following their weight loss. Other studies[8] have shown that loose skin, along with body discomfort, can have a negative impact on a person’s mood and productivity. 

While the previous information basically covers up the emotional discomfort a person can experience, having loose skin can also result in physical discomfort in the shape of chafing and skin irritation. How does this happen? Well, loose skin tends to fold over itself, thus rubbing together and chafing; chafing, in turn, can cause painful rashes that, if not treated correctly, can lead to infections. These infections can enter the body if the skin tears. Another way of contracting an infection is by not thoroughly cleaning each fold of the loose skin, causing the accumulated bacteria to overgrow[9]. 

The risk of infection can be lowered if the patient takes proper care of their loose skin, especially if it’s a side effect of major bariatric surgery. These infections can have serious consequences if they’re not treated correctly and in time, so if you’re experiencing any pain or discomfort due to loose skin on your body, make sure to contact your doctor right away to find the solution that is best for you.

How to Treat Loose Skin

There are many ways to treat loose skin and tighten it up. In this section of the article, we’ll go over natural remedies, as well as surgical ones to ensure that you have all the necessary information in case you want to try any of them. One of the most popular treatments, albeit one of the slowest ones, is exercising, especially resistance training. Lifting weights can help you build body mass and reduce the amount of loose skin[10]. Other natural remedies include taking collagen, consuming nutrients (vitamin C, omega-3 acid, protein), using firming creams, as well as compression clothing. 

Post-bariatric plastic surgery can tighten excess skin and reshape your body following dramatic weight loss. A number of body contouring procedures can create a more toned and attractive appearance. Dr. Liza María Pompa González and her surgical team have performed thousands of weight loss surgeries at LIMARP® and her plastic surgery specialists have helped many patients from all over the world achieve their physical and cosmetic goals.

Body contouring procedures can address multiple areas, such as the upper arms, breasts, abdomen, thighs, and buttocks to dramatically improve your weight loss results. These treatments can address excess skin and folds on the neck, arms, breasts, back, abdomen, hips, thighs, and buttocks.

The best candidates include patients in good overall health who are at a healthy, stable weight and are committed to following a healthy lifestyle.

Contact Us to Learn More

If you want to know more on how to treat loose skin following extreme weight loss, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] Arterburn DE, Olsen MK, Smith VA, et al. Association between bariatric surgery and long-term survival. JAMA. 2015;313(1):62–70. doi:10.1001/jama.2014.16968
• [2] Arterburn DE, Telem DA, Kushner RF, Courcoulas AP. Benefits and Risks of Bariatric Surgery in Adults: A Review. JAMA. 2020;324(9):879–887. doi:10.1001/jama.2020.12567
• [3] Sami K, Elshahat A, Moussa M, Abbas A, Mahmoud A. Image analyzer study of the skin in patients with morbid obesity and massive weight loss. Eplasty. 2015;15:e4.
• [4] Gallo JRB, Maschio-Signorini LB, Cabral CRB, de Campos Zuccari DAP, Nogueira ML, Bozola AR, Cury PM, Vidotto A. Skin Protein Profile after Major Weight Loss and Its Role in Body Contouring Surgery. Plast Reconstr Surg Glob Open. 2019 Aug 19;7(8):e2339. doi: 10.1097/GOX.0000000000002339. PMID: 31592376; PMCID: PMC6756662.
• [5] Beylot C. Vieillissement cutané – Vieillissement facial global : orientation thérapeutique [Skin ageing-General features of facial ageing and therapeutic choices]. Ann Dermatol Venereol. 2019 Jan;146(1):41-74. French. doi: 10.1016/j.annder.2018.10.015. Epub 2018 Dec 20. PMID: 30581032.
• [6] Giordano S, Victorzon M, Koskivuo I, Suominen E. Physical discomfort due to redundant skin in post-bariatric surgery patients. J Plast Reconstr Aesthet Surg. 2013 Jul;66(7):950-5. doi: 10.1016/j.bjps.2013.03.016
• [7] Baillot A, Asselin M, Comeau E, Méziat-Burdin A, Langlois MF. Impact of excess skin from massive weight loss on the practice of physical activity in women. Obes Surg. 2013 Nov;23(11):1826-34. doi: 10.1007/s11695-013-0932-0. 
• [8] de Zwaan M, Georgiadou E, Stroh CE, Teufel M, Köhler H, Tengler M, Müller A. Body image and quality of life in patients with and without body contouring surgery following bariatric surgery: a comparison of pre- and post-surgery groups. Front Psychol. 2014 Nov 18;5:1310. doi: 10.3389/fpsyg.2014.01310. PMID: 25477839; PMCID: PMC4235262.
• [9] Wagenblast AL, Laessoe L, Printzlau A. Self-reported problems and wishes for plastic surgery after bariatric surgery. J Plast Surg Hand Surg. 2014 Apr;48(2):115-21. doi: 10.3109/2000656X.2013.822384. Epub 2013 Jul 23. PMID: 23879775.
• [10] Stock MS, Olinghouse KD, Drusch AS, Mota JA, Hernandez JM, Akalonu CC, Thompson BJ. Evidence of muscular adaptations within four weeks of barbell training in women. Hum Mov Sci. 2016 Feb;45:7-22. doi: 10.1016/j.humov.2015.11.004. Epub 2015 Nov 14. PMID: 26583966.

A change in diet is one of the main steps for anyone looking to lose weight or to improve their quality of life. There’s always a point in our lives when we look back and wonder how certain circumstances would be if we had done something different ,with questions such as: What if I had stuck to this workout? Or what if I had started dieting at a younger age? All we can do is take matters into our own hands in the present and do something to improve our lifestyle.  

When looking for a new diet, we have to make sure that we don’t fall for fad diets, which are diets that have become increasingly popular in a short amount of time. These diets promise quick weight loss results and health improvements with almost zero effort required. However, their unsustainable nature and lack of scientific evidence make them medically unsuitable for most people, especially if they don’t consult a dietitian or doctor first.

There are many diets that, if carried out correctly and are approved by your doctor, can benefit you and help you achieve your weight loss goals. One of them is a plant-based diet, which consists of following a diet plan that contains low amounts of animal products and high amounts of plant products such as vegetables, fruits, whole grains, legumes, nuts, and seeds. Many of our patients aim to change their diet, whether it’s out of necessity following any type of bariatric surgery or to try and reverse years of bad eating habits.

At LIMARP®, our medical team counts with licensed nutritionists that can help you achieve your goals. They go over your medical history and talk with you about your expectations to create a nutrition plan that covers all your needs.

Before we begin, we’d like to remind you that it’s important to talk to a nutritionist prior to making any extreme changes to your diet and to be mindful of how your body responds to certain foods. The information presented in this article is general and may not apply to every case, so for more detailed and specific care, schedule an appointment with your doctor. 

Plant-Based Diet: What You Need to Know

A plant-based diet “encompasses a wide range of dietary patterns that contain low amounts of animal products and high amounts of plant products such as vegetables, fruits, whole grains, legumes, nuts and seeds”[1]. As you can see, this doesn’t mean that you have to stop eating animal products, but rather focus on plant-based products to make sure you get all your necessary macro and micronutrients. 

Now, how can a plant-based diet help a person lose weight?

Well, one study[2] found that this type of diet can help people who are struggling with being overweight or dealing with other illnesses such as type 2 diabetes, cardiovascular disease, and rheumatoid arthritis. This is due thanks to the increased intake of fiber, polyunsaturated fats, and plant proteins. 

Plant-Based Diet and Muscle Gain

Many people still believe that you must consume animal protein to gain muscle, but unless your doctor states otherwise, you can increase your muscle mass by only following a plant-based diet. It all comes down to nutrition and learning how many calories your body needs to maintain and gain muscle according to your current weight, height, and physical activity. For optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound of body weight per day[3]. So if you’re looking to decrease your intake of animal protein, it’s important that you learn which plant protein to consume in order to meet your caloric needs. 

To ensure muscle gain success, it’s important to have a well-planned diet plan and to stick to a workout routine that can also help you maintain whatever muscle mass you gained. We recommend that a nutritionist provides you with a plant-based diet plan that’s catered to your specific taste, but if you want to get a general idea of the types of dishes they might recommend, we invite you to read the remainder of the article.

Examples of Plant-Based Dishes

If you’re interested in which plant-based dishes you can slowly incorporate into your daily diet, these are some examples you can try out:

• Creamy pasta with leafy vegetables 
• Cauliflower buffalo bites 
• Vietnamese spring rolls 
• Protein oatmeal pancakes 

Contact Us to Learn More

If you’re interested in following a plant based diet to lose weight, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

• [1] Hemler EC, Hu FB (November 2019). “Plant-Based Diets for Personal, Population, and Planetary Health”. Advances in Nutrition. 10 (Suppl_4): S275–S283. doi:10.1093/advances/nmy117. PMC 6855934. PMID 31728495. 
• [2] Tran E, Dale HF, Jensen C, Lied GA. Effects of Plant-Based Diets on Weight Status: A Systematic Review. Diabetes Metab Syndr Obes. 2020 Sep 30;13:3433-3448. doi: 10.2147/DMSO.S272802. PMID: 33061504; PMCID: PMC7533223.
• [3] Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.

Life is full of constant changes, from the moment we’re born and throughout all the years that follow. These changes can be caused by several circumstances and they can affect us in several ways; they can alter our social life if we change schools or jobs; they can affect our mental health if they were sudden or unwanted changes, and they can even influence how our bodies respond to them, by either gaining or losing weight. If you’re unhappy with the results of these changes, there are steps you can follow to undo them or help you come to terms with them.

It’s no question that women go through a long series of physical changes throughout their life, they have to deal with hormone fluctuations due to their period, pregnancy, contraceptives, or any other type of imbalances that can be caused by high stress, insufficient sleep, an unhealthy diet, diabetes, thyroid problems, and other conditions. Some of the biggest changes that women face are those that come with pregnancy and after the birth of their child. From weight gain to postpartum depression, the lives of women are upended and getting to the point they were in before their pregnancy can be slow paced and tiring. 

Many of the patients that arrive at LIMARP® are struggling with losing the weight they gained during their pregnancy, especially when it comes to the sagging skin that remains after the birth of their child.

As part of our integrative treatment program, we offer our patients personalized plans that meet their needs and goals, and in this case, their lifestyle. We know many aspects of life change during maternity, so we want to ensure that the treatment you receive goes in line with your day to day activities. Once you arrive at your appointment, one of our doctors will go over your medical history and they will talk with you about your expectations in order to create a plan that will help you achieve them. 

This article will focus on how the body changes during and after pregnancy

Why it is hard to lose the weight that was gained, and the steps you can follow to reach your goals. As always, we’d like to remind you that each case and body is different, and what may work for some women in a certain time frame does not always apply to others. 

So, what are the main body changes we can witness when a woman becomes pregnant?

According to the American Pregnancy Association[1], “some changes can be subtle, like an increased respiratory rate, while other more obvious changes include a baby bump”. All these changes occur so the baby develops properly and your body is ready to give birth. As it was mentioned, the baby bump or any changes to the abdomen are some of the obvious signals of change because of the gained weight; while the extra pounds can be worrisome, but it’s important to point out that there’s a healthy amount of weight you should gain to ensure that your baby is getting the nutrients it needs.

This, of course, varies from women to women and the weight they were at before their pregnancy. The standard amount of what you may or should gain depends if you’re underweight, overweight, or obese. For example, if you’re underweight, you should gain around 28 to 40 pounds; if you’re at a healthy weight, 25 to 35; if you’re overweight, you shouldn’t go over 25 pounds, and if you’re dealing with obesity, you should gain up to 20 pounds[2].

We understand many women worry about gaining weight during their pregnancy, but it’s also important to understand that limiting your food intake can be harmful for both you and the baby, as well as eating too much. Some of the ways you can maintain healthy weight throughout your pregnancy is by sticking to a balanced diet composed of whole food and by staying active, keeping in mind that your exercises should be adapted according to the different stages of the pregnancy. 

Once you’ve given birth, it can take up to 12 months for you to go back to your pre-pregnancy weight, and while every weight loss journey is different, most women start losing the baby weight in the six weeks following the birth[3]. This is because everything that shifted inside their bodies start going back to a state of normalcy, for example:

• The uterus shrinks back down, which reduces the swelling around the abdomen.
• The loss of the placenta and amniotic fluids can also reduce your weight because you’re releasing stored fluids. 
• And of course, giving birth to your baby is also significant because a healthy one weighs between  5 ½ and 8 ¾ pounds.

What’s harder to lose is the fat your body stored during the pregnancy, especially if you gained more than the average weight recommendation.

One of the many obstacles that may be present is frustration of not being able to lose weight at the rate you want to, but it’s important to keep in mind that your body created a whole human being and that it needs time to rest and recover. Once your doctor clears you, you’ll be able to start a diet that’ll help you lose weight, as well as partake in the physical activity of your choice. A 2014 study that focused on weight retention following a pregnancy, concluded that “combined nutrition and exercise interventions can achieve weight loss”[4].

One reason your doctor may advise that you wait a few months before cutting back on calories is the impact it may have on breastfeeding.

If you’re breastfeeding, you’ll need around 500 more calories to produce a healthy amount and not eating enough or healthy enough can alter or stop your production levels. However, once you’re given the green light, you can start cutting back on calories by focusing on eating whole foods, such as fruits, vegetables, whole grains, and lean protein.

Also, you’ll find that breastfeeding can also help you lose weight because you burn calories while doing so; in fact, for most women it can help you get back to your pre-pregnancy weight without doing much else because it stimulates the release of hormones that help shrink your uterus and your post-baby belly[5]. Keep in mind that this drop in weight is not immediate, especially in the first months, because of the increased calorie needs and intake, as well as reduced physical activity during lactation. The natural ways your body loses weight and breastfeeding may not be enough to lose all the weight you gained during your pregnancy, which is why we’ll continue to list the different ways you can reach your ideal weight in a healthy and safe way. As always, we’d like to highlight that it’s important that you find what’s best for you and your schedule, especially as a new mom.

First, we recommend you keep your goals realistic. While the gained weight can be lost, pregnancy causes lasting changes in the body, like wider hips and waistline. This can make it harder for you to see notable changes in the first months, but remember that it’s important to stick to your routine and to keep eating healthy foods. Here are some recommended steps[6] you can follow to reduce your calorie intake without limiting the amount of nutrients you consume:

• Do not skip meals because you will have less energy and it will not help you lose weight. We recommend you start with a complete breakfast so that you have enough energy to start the day; also, healthy snacks, such as fruits and nuts, are recommended when you grow hungry throughout the day, in addition to your main meals.
• Drink at least 12 cups of fluid a day, this can be easier by keeping a water bottle near the spot where you usually feed the baby.
• Avoid products with artificial sweeteners like sodas, juices, and other processed beverages. Try sticking to freshly squeezed, natural juices or just fruit if you’re looking for something sweet. This way, you’ll also get the fiber, vitamins, and nutrients your body needs.
• When it comes to your meals, limit any processed foods that are high in saturated fats and excess sugar. These types of meals can be easier to make, especially during a period where time is limited. If you need help sticking to a healthy diet or need tips on how to eat healthier when you have time constraints, get in touch with your dietitian so they can develop a diet plan that fits your needs.

Once you’re cleared for exercise, we suggest you talk to a professional trainer so that they can recommend the best fitness routines that go according to your goals. Be mindful of not trying to do too much, too fast, and that starting small is the best way to ensure that you get the best out of your workouts. Research[6] has found that resistance training or lifting weights is one of the best ways to lose weight and retain muscle mass; it also has other health benefits, especially cardiac ones, that will benefit you in the long run.

Contact Us to Learn More

If you’ve recently given birth and are struggling to lose the weight you gained during your pregnancy, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.

References

[1] “How Your Body Changes During Pregnancy”. https://americanpregnancy.org/healthy-pregnancy/changes-in-your-body/body-changes-during-pregnancy/. (Accessed July 31st, 2022).

[2] “Weight Gain During Pregnancy”. https://www.cdc.gov/reproductivehealth/maternalinfanthealth/pregnancy-weight-gain.htm. (Accessed July 31, 2022). 

[3] “Losing weight after pregnancy”. https://medlineplus.gov/ency/patientinstructions/000586.htm#:~:text=A%20healthy%20diet%20combined%20with,routine%20for%20fast%20weight%20loss. (Accessed July 31, 2022).

[4] Berger AA, Peragallo-Urrutia R, Nicholson WK. Systematic review of the effect of individual and combined nutrition and exercise interventions on weight, adiposity and metabolic outcomes after delivery: evidence for developing behavioral guidelines for post-partum weight control. BMC Pregnancy Childbirth. 2014 Sep 10;14:319. doi: 10.1186/1471-2393-14-319. PMID: 25208549; PMCID: PMC4176850.

[5] “Losing the Baby Weight: The Truth About Postpartum Weight Loss”. https://www.whattoexpect.com/first-year/losing-baby-weight. (Accessed July 31, 2022).

[6] Clark, J.E. Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis. J Diabetes Metab Disord 14, 31 (2015). https://doi.org/10.1186/s40200-015-0154-1