As we approach the colder seasons, we might find our physical activity start to drop and the amount of food we eat go up as more and more holidays approach, or even as the stress of the new school year ramps up. Maybe weight is something that you, like many others, have dealt with for a long time and you want to try to get to a healthier weight. Your healthy weight depends on your height. Most of the time we look at your Body Mass Index (or BMI) to identify healthy and unhealthy weight ranges. By getting your BMI calculated, you can see where you stand and if you may need to adjust your diet or activity level. There are many great BMI calculators online or you can ask your local pharmacist for help with finding your BMI and what you should do if you fall below or above the healthy BMI range.

If you notice that you have had some weight gain recently, it is reasonable to consider possible causes that should be addressed other than just increased calorie intake or decreased activity. Stress, depression and anxiety are possible causes of weight gain, as well as lack of sleep. Seeking medical help to address these conditions may be useful to prevent further weight gain. Rapid weight gain could be the result of water retention, diabetes, an underactive thyroid or Cushing’s Syndrome. If you have extremely rapid weight gain it is important to seek medical attention. New medication may also cause weight gain. If you have started gaining weight since starting a new medication, ask your pharmacist if that medication is a possible cause.

The Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity a week. The estimated range of caloric intake per day for females is 1600 to 2400 and 2000 to 3000 for men respectively. Portion control has shown significant benefit in loss of weight in addition to exercise and changing diet. Eating smaller portions more often throughout the day will help keep your metabolism from slowing down. Timing of meals is also something to consider when trying to lose weight. It is recommended to eat all your snacks and meals within a 10-hour to 12-hour timeframe. You should be ingesting higher amounts of calories during breakfast and a lowered number of calories at dinner time. It is recommended that you not eat anything within 2 hours before going to sleep due to an increased risk of cardiovascular disease. Avoiding juices and drinks that contain high amounts of sugar will also help promote weight loss, as there are often a lot of calories in sugary drinks. Switching from soda to seltzer can make a significant impact in weight reduction. Eliminating processed foods and candies can also help reduce your sugar intake greatly. Eating whole, natural and fresh foods is a great strategy for weight reduction as these foods are generally less calorie dense and are usually full of vitamins and minerals the body needs. Look at the nutrition facts on the food you are eating and do not eat more calories than your body burns. Also keep in mind that certain medical conditions can alter your nutritional requirements. If you have any medical conditions and you want to lose weight, it is important to check with your doctor if you plan on drastically altering your diet.
Some natural supplements may be helpful for weight loss when used while consuming a healthy diet with a calorie deficit.

Conjugated Linoleic Acid, or CLA, may increase your resting metabolic energy requirement (how many calories you burn just by breathing and being alive) and may increase fatty acid oxidation, which may help to reduce body fat. Solgar features a product that contains CLA called Tonalin. Green Coffee Extract contains chlorogenic acid, which may alter how fats are used in our bodies and may lead to some weight loss. BioNutrition features a Green Coffee Extract product called Pure Green Coffee Bean. Garcinia Cambogia works by preventing carbohydrates from getting stored in the body as fats. It also may increase serotonin levels in the brain, which may help reduce appetite. It may also increase feelings of satiety. BlueBonnet features a product called Skinny Garcinia and BioNutrition has their own Garcinia Cambogia formulation.

A Message from Your Pharmacists:
Want to know how Charmaine lost all that weight? Come into the pharmacy and ask us about our compounded HCG drops! We can answer any questions you might have, and if we don’t have the answers for you, we know someone who does.