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By Lesley Nickleson, RD, IFNCP
One of my biggest challenges when I first launched my private practice was navigating weight management. As a Registered Dietitian in private practice, the number one issue my clients wanted help with? How to release weight. I was daunted by this task. Managing advanced cancer or debilitating Crohn’s disease was a daily part of my clinical routine, but guiding a relatively healthy person who wanted to shed pounds was way out of my zone of comfort. However, being true to my nature, I decided to dive deep into the world of managing weight to better serve my clients. Here is what I discovered.
Understanding the Complexity of Weight Loss
One of the first realizations I had was that weight change is far beyond the simple calories-in, calories- out equation, the only one I had been taught. Each individual journey is unique and influenced by multiple factors including nutritional status, brain chemistry, genetics, metabolism, hormone balance, gut microbiome, environmental toxins, oxidative stress, mitochondrial damage and inflammation (and the list goes on). Recognizing this complexity is crucial for developing sustainable weight management strategies.
The Energy Balance Model versus the Carbohydrate Insulin Model
There are two prominent theories, one that is ‘old-school’ and one that is emerging.
The Energy Balance Model: the only one I had ever been taught, tells us that balancing weight is a matter of balancing calories in with calorie out. It suggests that in order to lose weight you have to create a calorie deficit, or eat less and move more. Although straightforward, it assumes all calories are created equal and does not address nutritional quality, root cause or individual metabolic differences.
The Carbohydrate-Insulin Theory: highlights the role of refined carbohydrates that drive high levels of insulin, or in othe rwords our hormones. Insulin is the fat storing hormone and when present in our system, inhibits fat burning. This model explains the reason for weight gain in relation to hormones, meal timing plus meal composition, addressing the complexity. When you eat in a way, with meals plus snacking and including refined carbohydrates, you maintain higher levels of insulin and give the message to your body to store fat all day long.
The truth is weight is much more complex. Through my recent experience, I have learned that both models offer insights. A balanced approach that considers both calorie management and nutritional quality can be effective, but you have to address root cause!
Some Root Causes of Weight Imbalance
Beyond diet, there are many other factors that contribute to weight imbalance. A few of these include:
1. Hormonal Imbalances- hormones affect everything! Imbalances hormones like insulin, cortisol, leptin or thyroid hormones can contribute to weight gain or difficulty losing weight
2. Stress- drives the hormone cortisol linked to belly fat gain and intense sugar cravings
3. Sleep- regulates hormones involved in appetite regulation
4. Social Factors- if your friends are overweight you are 170% more likely to be overweight
5. Epigenetics and environmental factors influence our weight control
6. Gut microbiome- certain strains of gut flora are associated with increased weight
7. Inflammation- disrupts normal metabolic hormones, increases insulin resistance promoting fat storage
8. Toxins- known as obesogens mimic hormones and interfere with metabolism, add stress to the body and interfere with our ability to detoxify
9. Low nutrient status- nutritional deficiencies can increase food cravings
10. Food culture and Psychological Factors: media messaging and food addiction may be underlying issues for weight imbalance
Embracing A Functional Nutrition Approach to Weight Management
No longer daunted by this, I have embraced a functional nutrition approach to helping my clients release stubborn weight that focuses on personalized nutrition strategies tailored to address root cause and each individual’s unique needs. Here are some of the strategies I use to guide my clients in their weight loss journey:
No. 1 Personalized Nutrition Plan
Functional nutrition emphasizes a personalized approach considering individual differences in nutrition, root causes, lifestyle and health conditions. A personalized plan provides a nutrition protocol, supportive supplements and key recommendations.
No. 2 Hormone Balance
Incorporate strategies to balance metabolic hormones that addresses not just the ‘what’ you are eating but also the ‘how’.
No 3. Gut Health Optimization
Incorporate fiber-rich foods plus prebiotics and probiotics to enhance gut health as key to reducing inflammation, regulating appetite and enhancing nutrient absorption.
No. 4. Nutritional Supplements
Restore key essential nutrients like adequate intake of vitamin D, magnesium, omega-3 fatty acids and specific supplements like green tea extracts, carnitine, fiber supplements or nervous system regulating nutrients.
No. 5. Lifestyle and Behavioural Changes
Long term weight management is supported by sustainable changes. There is no quick fix. I include daily movement, sleep restoration, stress reduction techniques, mindfulness based eating strategies that complement weight optimization.
No. 6 Creating an Environment for Success
My weight nutrition plans often begin with a kitchen clean-out and restocking, tips to reduce toxin exposure or setting up a self care routine.
The main thing that I have learned is there is no ‘one-size fits all’. By embracing a Functional Nutrition approach, I offer my clients comprehensive, personalized support and ongoing nutrition coaching that aims to build a foundation of health within. Navigating weight loss may have been one of my biggest challenges at first, but has become one of the most rewarding aspects of my practices.
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