Battle of the Bulge: Let’s Do It Safely and Naturally

The weight epidemic in the United States is a growing concern that affects both adults and children. Nearly 3 out of 4 adults aged 20 years and older are classified as overweight or obese, and the situation is just as alarming for younger populations. One in five children and teens, aged 2 to 19, face obesity—a condition that often follows them into adulthood, with 80% of these children continuing to struggle with weight issues throughout their lives.

Globally, the statistics are equally sobering. As of 2022, 41 million children between the ages of 1 and 5 were classified as overweight or obese. Among 200 countries on the global obesity scale, the United States ranks #13, highlighting the prevalence of this health challenge in higher-income nations. In stark contrast, countries like Ethiopia (#200) and India (#180) report significantly lower obesity rates, while other developed nations such as Japan (#161), France (#143), and Ukraine (#96) still fare better than the U.S. Closer to home, Canada ranks at #50, reinforcing the trend that wealthier nations experience higher obesity levels.

Despite the statistics, there is hope. Addressing the weight epidemic requires a shift away from quick fixes and extreme measures, focusing instead on safe, natural, and holistic weight loss strategies. But, instead of “going on a diet,” we should look at combining mindful nutrition, regular physical activity, and personalized care, so we can create lasting change for individuals and communities alike.

How Did We Get Here?

Weight gain rarely has a single cause. Instead, it is usually the result of a combination of factors that interact in complex ways to influence our health. Understanding these multifactorial causes can shed light on why so many people struggle with their weight and how to address it effectively.

Genetics and Family Influences

Family traits and habits play a significant role in shaping weight patterns. Genetics can predispose individuals to gain weight, but learned behaviors—like how families approach meals, snacks, and activity—can reinforce these tendencies. Additionally, relationships with people often shape our relationships with food, both positively and negatively.

Emotional and Psychological Triggers

Emotional distress, psychological trauma, and physical upsets can lead to unhealthy coping mechanisms, such as overeating or seeking comfort in high-calorie, low-nutrient foods. Stress, in particular, can disrupt hormonal balances, making weight gain more likely.

Societal Pressures and Media Influence

The media bombards us with unrealistic beauty standards and unhealthy food marketing. From TV ads to social media and even the entertainment industry, we’re constantly exposed to “mind mania” that creates confusion about healthy eating and body image. Marketing of fast food and processed snacks compounds this issue, making poor dietary choices seem convenient and appealing.

Environmental Factors

Our environment is rife with challenges that disrupt healthy weight management. Chemicals, plastics, and food additives infiltrate our food and water supply, potentially interfering with hormones that regulate metabolism and appetite. Even seemingly harmless labels like “low fat,” “sugar-free,” and “all natural” can mislead consumers into thinking they’re making healthier choices.

Lifestyle and Physical Inactivity

Sedentary lifestyles are a hallmark of modern living, with many people spending hours sitting at desks or glued to screens. Coupled with limited physical activity, this lack of movement significantly contributes to weight gain. Sleep is another critical factor; insufficient or poor-quality sleep can lead to imbalances in hunger-regulating hormones, making it harder to control cravings.

The Endless Cycle of Habits

Habits often perpetuate weight challenges. Cycles of dieting, overeating, and inactivity become entrenched, making long-term change seem daunting. Metabolic conditions such as diabetes, thyroid dysfunction, polycystic ovary syndrome (PCOS), Cushing’s syndrome, and sleep apnea, as well as the use of certain medications, further complicate the picture.

By recognizing that weight gain stems from a combination of genetic, emotional, societal, environmental, and lifestyle factors, we can begin to address these challenges holistically. Understanding these causes is the first step toward creating sustainable, natural solutions that go beyond temporary fixes and deliver real, lasting health.

Rethinking Weight and Calories

When it comes to weight loss, the idea of “calories in, calories out” has dominated discussions for decades. While it’s true that calories play a role, the story is far more complex than the 3,500-calorie rule suggests. To truly understand and manage weight, we must dig deeper into individual factors and adopt more precise tools for measurement.

The 3,500-Calorie Rule: An Oversimplified Approach

“Calories defined: little tiny creatures that live in your closet and sew your clothes tighter every night.” This humorous quote reflects how we often oversimplify calories and their impact on weight. A calorie is actually a unit of heat measurement, representing the energy needed to raise the temperature of 1 gram of water by 1°C under standard atmospheric pressure.

Dr. Max Wichnofsky, MD, introduced the idea in 1958 that 3,500 calories equal one pound of fat, giving rise to the “500-calorie deficit per day” weight loss formula. This rule, cited over 35,000 times in educational materials, assumes that reducing daily intake by 500 calories will result in losing one pound of fat per week. However, this approach overlooks key factors such as individual metabolic rates, activity levels, and overall lifestyle.

Metabolism varies widely from person to person, influenced by genetics, age, gender, and existing health conditions. These variables mean that two people consuming the same number of calories can experience vastly different weight outcomes. Sustainable weight management requires more than simple math—it demands patience, diligence, maintenance, and a flexible, healthful program tailored to the individual.

BMI: A Limited Measure of Health

Body Mass Index (BMI) has long been used as a standard tool for assessing weight and health risks, but it has significant limitations. BMI, calculated by dividing weight in kilograms by height in meters squared, categorizes individuals as underweight (<18.5), normal (18.5–24.9), overweight (25–29.9), obese (30+), or morbidly obese (40+). However, this method doesn’t account for factors like muscle mass, ethnicity, sex, or fat distribution.

For instance, a bodybuilder with significant muscle mass may fall into the “obese” category based on BMI, even though their body composition is extremely healthy. Conversely, someone with normal BMI but high visceral fat levels may be at greater health risk than their numbers suggest.

Better Tools for Measurement

To gain a more accurate understanding of body composition and health risks, we need to look beyond BMI. Anthropometric measurements, such as waist circumference, waist-to-hip ratio, and skinfold thickness, offer deeper insights.

• Waist Circumference: Abdominal obesity is defined as a waist size of 40 inches or more in men and 35 inches or more in women.
• Waist-to-Hip Ratio: This measurement is particularly effective for assessing abdominal fat. Men with a ratio of 1 or greater and women with a ratio of 0.8 or greater are at higher risk for obesity-related conditions.
• Skinfold Calipers and Tape Measures: These tools provide non-invasive ways to evaluate body fat distribution and overall health.

Weight Management: A Long-Term Commitment

Sustainable weight management is not about quick fixes or shortcuts. It requires a daily commitment to a healthful lifestyle. This includes:

1. Patience: Progress takes time.
2. Diligence: Stay consistent with healthy choices.
3. Flexibility: Adapt to changes and challenges.
4. Sustenance: Maintain a balanced program that nourishes both the body and mind.

By rethinking the way we approach weight and calories, and by embracing more accurate tools and strategies, we can better support lasting health outcomes. Weight management is not a one-size-fits-all journey—it’s a personalized process grounded in understanding and care.

Eating Right: Food Selection and Preparation

Healthy eating isn’t about strict rules or deprivation—it’s about making choices that make sense for your body and lifestyle. By prioritizing wholesome, nutrient-dense foods and mindful preparation methods, you can fuel your body for long-term health and weight management. Here’s how to get started:

Make Smart Choices at the Market

The foundation of a healthy diet begins with conscious shopping:

• Prioritize fresh, organic produce that is vibrant in color and diverse in type. Fresh fruits and vegetables are the best choice, with frozen options as a reliable second-best for convenience.
• If you consume animal products, choose wild fish, game, or other sustainably sourced meats for cleaner, nutrient-rich protein.
• Avoid highly processed foods with lengthy ingredient lists, especially those containing high-fructose corn syrup (HFCS), artificial sweeteners, or preservatives.

Incorporate Fermented Foods for Gut Health

A thriving gut microbiome is key to overall health. Add fermented or cultured foods to your daily meals to promote beneficial gut bacteria. Options like kimchi, sauerkraut, miso, and tempeh are packed with probiotics. These foods enhance digestion, boost immunity, and support weight management.

Limit Processed Foods and Heavy Additives

Processed foods and sugary drinks can derail your health goals. Replace these with whole, natural alternatives. Refrain from consuming commercially prepared meals, especially those in bottles or packages with artificial ingredients. Skip heavy sauces or marinades high in sodium and preservatives, opting instead for fresh herbs and spices to flavor your dishes.

Cooking Tips for Maximum Nutrition

How you prepare your food is just as important as what you eat. Choose cooking methods that preserve nutrients and minimize harmful compounds. Steaming, sautéing, blanching, oven roasting, and light frying or air frying are all excellent choices. Avoid using microwaves, even for reheating water, as they may alter the nutritional profile of your food.

Rethink Oils and Fats

Healthy fats are essential but should be chosen wisely. Use only the highest quality oils like olive, coconut, or avocado oil in moderation. For saturated fats such as butter, opt for organic options and keep usage limited.

Eat Whole Foods, Not Their Extracts

Whenever possible, consume foods in their whole, natural form. Skip fruit juices, which strip away valuable fiber and concentrate sugars. Instead, eat the whole fruit for maximum benefits.

Plan Ahead for Success

Meal preparation is an effective way to stick to healthy eating habits. Prep meals in advance or cook large batches to ensure you have nutritious options ready during busy days. This proactive approach helps you avoid reaching for unhealthy convenience foods.

By making thoughtful food choices and preparing meals with care, you can build a diet that supports your health and helps you maintain a balanced weight. Eating right doesn’t have to be complicated—it’s about consistency, mindfulness, and enjoying foods that nourish both your body and soul.

Fiber: The Unsung Hero

Fiber often flies under the radar, but it’s one of the most essential components of a healthy diet. Not only does it keep your digestion on track, but it also plays a crucial role in gut health, immune function, and overall well-being. Despite its importance, most Americans fall woefully short of the recommended daily intake, making fiber the unsung hero of nutrition.

Fueling Your Gut and Immune System

Dietary fiber is a primary energy source for the beneficial bacteria in your gut microbiome. These bacteria break down fiber to produce short-chain fatty acids like butyrate and acetate, which keep your colon functioning optimally and enhance natural immunity. Without sufficient fiber, this vital ecosystem struggles, potentially leading to digestive issues and a weakened immune system.

Yet, here’s the reality: fewer than 5% of Americans consume the recommended 25–38 grams of fiber per day. This shortfall leaves the gut microbiome undernourished and compromises bowel health.

The Digestive Benefits of Fiber

Fiber is essential for maintaining regularity and ensuring bowel function is at its best. Ideally, you should have one bowel movement per meal, as it takes approximately 24 hours to digest a meal completely. Fiber ensures smooth transit through the digestive tract by bulking up stool and promoting efficient elimination.

• Soluble Fiber (found in oats, barley, flax seeds, and beans) absorbs water to create a gel-like substance that feeds gut bacteria and supports colon health.
• Insoluble Fiber (found in whole grains, brans, nuts, and leafy vegetables) adds bulk to stool, making it easier to pass.

Where to Find Fiber

Incorporating a variety of fiber-rich foods into your diet is key to meeting your daily goal. Some of the best sources include:

• Oats and barley, which contain beta-glucan, a soluble fiber that supports bowel regularity and feeds microbiota.
• Fruits and vegetables like carrots, apples, citrus fruits, and leafy greens.
• Legumes such as black beans and lima beans.
• Seeds and nuts, especially flax seeds and psyllium husk, which are excellent sources of both soluble and insoluble fiber.

A Call to Action: Eat More Fiber

Getting enough fiber doesn’t have to be complicated:

• Start your day with a bowl of oatmeal or sprinkle flax seeds over yogurt.
• Add beans to soups, salads, or casseroles.
• Snack on fruits and veggies, or toss them into smoothies for a quick boost.
• Incorporate whole grains and nuts into your meals instead of refined carbs.

Fiber is more than just a tool for regularity—it’s a cornerstone of health that supports digestion, immunity, and overall well-being. By making fiber a priority in your diet, you can nourish your gut, improve your health, and enjoy the benefits of a more balanced body. After all, as Marty Brucella humorously noted, “Quit chewin’ tobacco? But that’s the only source of fiber I get!” Let’s ensure your fiber comes from healthier sources!

Lifestyle Habits for Success

Achieving and maintaining a healthy weight is about more than diet—it’s a lifestyle. Success comes from adopting daily habits that nourish your body, mind, and spirit. These practices create a foundation for long-term health and well-being.

Respect Yourself and Your Body

A healthy lifestyle begins with respect—for yourself as a unique creation and for the journey you’re on. Honor your body by making choices that support its growth and vitality, from the foods you eat to the activities you embrace. As Richard Simmons aptly put it, “If you do not exercise for a year and let your body remain dormant, then you will gain weight.” Consistency is key.

Daily Movement: The Power of Exercise

“Crave fitness like you would crave junk food.” Movement is essential for overall health and effective weight management. Exercise isn’t just about burning calories—it’s about building strength, improving metabolic health, and feeling energized.

1. Engage all muscle groups: Incorporate exercises for the core, legs, arms, and back. Activities like crunches, planks, and weight training are effective.
2. Sustained movement matters: Walk briskly, jog, dance, swim, or play sports. The more you move, the healthier your body becomes.
3. Morning workouts for optimal results: Studies show that exercising before breakfast lowers insulin and sugar levels, boosting metabolic health.
4. Consistency is key: Treat your workouts as “important meetings scheduled with yourself,” because, as the saying goes, “Bosses don’t cancel.”

Mindful Eating and Gratitude

Respect and gratitude for food are integral to a healthy lifestyle:

• Choose wisely: Organic, homegrown, or minimally processed foods prepared with care are best.
• Chew well and eat mindfully: Avoid rushing through meals. Appreciate the nourishment your food provides.
• Intermittent fasting: Give your body at least 12 hours between your evening meal and breakfast the next day to regulate digestion and metabolism.

Supplement Your Health

In addition to healthy eating, the right supplements can enhance your overall well-being and support weight loss. Consider:

• Berberine: Supports blood sugar regulation.
• Curcumin: Reduces inflammation and supports metabolic health.
• Chlorella: Detoxifies and improves gut health.
• Gymnema: Helps regulate cravings and blood sugar.

Always consult with a healthcare provider to determine which supplements are right for you.

Stress Management and Spiritual Growth

Chronic stress can derail even the best health efforts, so managing it is essential:

• Practice mindfulness, meditation, or yoga to maintain emotional balance.
• Engage in spiritual practices that promote inner peace and growth.
• Avoid negative stress and focus on cultivating positive energy or “eustress” to fuel your motivation.

Sleep, Sunlight, and Technology Detox

To round out your healthy lifestyle:

• Get adequate sleep: Rest is crucial for recovery and hormone regulation.
• Soak up sunlight: A little daily sunshine supports vitamin D production and mood.
• Unplug from wireless technology: Reducing screen time promotes better sleep and mental clarity.

Flexibility and Individualization

Each person’s body is unique. As Kim Kardashian humorously noted, “The first place I gain weight is in my rear…so I have to watch it.” Understanding your body’s specific needs and tendencies is vital.

If you feel your health needs an overhaul, consult a professional to create a personalized plan. Be patient with the process; meaningful change takes time and dedication.

Success lies in repeating these practices daily and adapting them as your journey evolves. With diligence, respect, and care, you can build a lifestyle that not only helps you achieve your health goals but also sustains them for years to come.

Avoiding Risky “Quick Fixes”

When it comes to weight loss, the allure of quick fixes can be hard to resist. One such “solution,” GLP-1 agonists like Semaglutide, has gained popularity in recent years. Originally developed for diabetes management, these drugs are now widely marketed for weight loss. While they may deliver results on the scale, the risks far outweigh the benefits—especially for individuals without critical medical needs.

What Are GLP-1 Agonists?

Semaglutide and similar drugs mimic glucagon-like peptide-1, a hormone the body naturally produces to regulate appetite and body weight. By delaying gastric emptying and promoting insulin secretion, these medications reduce sugar absorption and suppress hunger. This might sound promising, but the mechanism is not without serious consequences.

The Risks of Semaglutide

Despite its billion-dollar profitability, Semaglutide has been linked to numerous dangerous side effects, many of which are severe or even life-threatening:

• Gastrointestinal Issues: Stomach paralysis, bowel obstruction, nausea, vomiting, and diarrhea.
• Organ Complications: Pancreatitis, gallbladder attacks, kidney failure, and heart rhythm abnormalities.
• Mental Health Concerns: Mental confusion and, in some cases, suicide ideation.
• Fatal Outcomes: Clinical trials reported a 90% adverse effect rate, leading many participants to discontinue the drug. In just six months, 162 deaths were reported in the U.S. alone—a number that continues to rise.

A Misguided Approach

While Semaglutide may lead to weight loss, it often does so by slowing the digestive process to an unhealthy degree, causing food to linger in the stomach and digestive tract. This unnatural interference comes at a steep cost, compromising both physical and mental health.

Moreover, marketing these drugs for weight loss in non-critical cases raises ethical questions. Should we prioritize profits over patient safety? For many clinicians, the answer is clear: no. As one professional stated, “Primum non nocere”—first, do no harm.

A Safer, More Respectable Path

Quick fixes may offer temporary results, but they rarely address the root causes of weight gain and often come with devastating risks. Instead, a sustainable, holistic approach to weight management is the ethical and effective choice. Through balanced nutrition, regular exercise, stress management, and personalized care, individuals can achieve their health goals without jeopardizing their well-being.

When it comes to your health, avoid shortcuts that promise miracles. True, lasting change comes from safe, natural methods that honor your body and its needs. Remember, your health is worth more than a fleeting “quick fix.”

The Power of Mindset

Weight loss isn’t as much about physical barriers as it is about mental ones. Often, we convince ourselves that the journey is “hard,” but this mindset can be the biggest obstacle to success. Shifting your perspective can transform the process into something achievable and even rewarding.

Reframe the Word “Hard”

The word “hard” is used far too often, creating mental roadblocks that don’t need to exist. What if instead of seeing challenges, you saw opportunities? The process of weight loss becomes easier when you approach it with a positive outlook. As the saying goes, “The ‘hard’ part is merely a negative thought.”

Set Your Intention

Every journey begins with a clear destination. Take a moment to define your goals and visualize your success:

• What do you want to achieve? Be specific about your weight loss or health objectives.
• Why is this important to you? Connecting your goals to deeper motivations—like improved energy, confidence, or longevity—makes the process meaningful.

Visualize Success

Your mind is a powerful tool. Visualization helps you imagine the version of yourself you’re working toward:

• Picture yourself living your healthiest life. See yourself moving with ease, eating mindfully, and feeling confident in your body.
• Focus on small, actionable steps that lead to this vision. Each healthy meal or workout is a piece of the bigger picture.

Practice Patience

Change doesn’t happen overnight. Patience is essential for sustainable weight loss:

• Allow yourself time to build new habits and routines.
• Celebrate progress, no matter how small. Did you eat a balanced meal today? Did you walk for 10 minutes? These victories matter.
• Remember: Every effort compounds over time, bringing you closer to your goals.

Celebrate and Manifest Progress

Success is as much about recognizing how far you’ve come as it is about where you’re headed:

• Celebrate milestones, whether it’s dropping a few pounds, gaining strength, or simply feeling more energetic.
• Affirm your intentions daily. Remind yourself, “I am capable. I am making progress. I will achieve my goals.”

Weight loss is not about hardship; it’s about creating a mindset that empowers you to succeed. When you set your intention, visualize your goals, and celebrate your journey with patience, you unlock the true power of your mind. Your perception shapes your reality—so make it a positive one.

Motivation Through Accountability

Staying motivated on your weight loss journey requires more than just willpower—it takes intentional practices and accountability. By setting clear goals, creating rituals that reinforce your commitment, and making movement a part of your daily routine, you can stay on track and celebrate every step of progress.

Be Honest With Yourself

The first step in accountability is honesty. “If you are really serious about losing weight, you need to be completely honest with yourself about what you are eating.” Tracking your habits—both good and bad—helps you identify areas for improvement and keeps you focused on your goals.

Start Journaling

Writing down your journey is one of the most effective ways to stay accountable:

• Track your meals and activity: Seeing what you eat and how you move helps you understand patterns and make adjustments.
• Record your thoughts: Use your journal as a space to write down how you’ll protect and defend your body daily.
• Celebrate victories: Even small wins, like choosing a healthy snack or walking an extra 10 minutes, deserve recognition.

Harness the Power of Affirmations

Positive affirmations can keep you motivated and remind you of your potential:

• Pin motivational quotes or sayings to your mirror, fridge, or workspace.
• Recite affirmations like, “I can do this! I will give myself the time to be my best! Go me!”
• These daily reminders help you build confidence and stay focused on your progress.

Create Rituals Around Food

Food is nourishment, not a reward. “Stop rewarding yourself with food. You are not a dog.” Instead, turn meals into mindful rituals that honor your body:

• Express gratitude: Take a moment to pray or meditate over your food, and thank it for nourishing you.
• Eat mindfully: Chew slowly, savor each bite, and avoid rushing through meals.
• Respect food: Avoid treating it as mere entertainment or indulgence for the taste buds.

Make Movement a Daily Habit

Accountability extends to your activity levels, too. Moving your body every day doesn’t have to mean intense workouts—just find ways to stay active:

• Incorporate short walks, stretching, or light exercises into your day.
• Remember, movement isn’t just about weight loss; it’s about feeling energized and strong.
• Celebrate each day you move your body—it’s a sign of care and dedication to your health.

Celebrate Yourself

Accountability isn’t just about tracking—it’s also about celebrating. Take time to acknowledge your efforts and progress:

• Did you stick to your plan today? Celebrate it.
• Did you overcome a challenge? Recognize your resilience.
• Every step forward is a victory worth appreciating.

By journaling, affirming your goals, creating rituals, and embracing daily movement, you can stay motivated and accountable on your weight loss journey. Remember, success is built on small, consistent actions—and you have the power to achieve your goals. Celebrate you and all that you are doing to become your healthiest, happiest self!

Tailoring Plans to Individual Needs

When it comes to weight management, there is no one-size-fits-all solution. Each person’s body is unique, with its own metabolic needs, genetic makeup, and lifestyle factors. Recognizing these individual differences is key to creating a plan that is both effective and sustainable.

Diversity in Body Types and Metabolic Needs

Your body’s constitution or “blueprint” sets the stage for how it responds to diet and exercise. Factors such as age, gender, genetics, and underlying health conditions all influence how your body processes food, stores energy, and loses weight. Some people may find it easier to shed pounds through dietary adjustments, while others may need a focus on physical activity or stress management.

• Body composition matters: Muscle mass, fat distribution, and even bone structure play a role in determining what works best for you.
• Metabolic variability: Your metabolism is affected by factors like hormonal imbalances, thyroid function, and even your sleep patterns. Tailoring a plan to address these specific needs can make all the difference.

The Role of a Customized Plan

A personalized weight loss strategy can help you address your unique challenges while leveraging your strengths. Working with a healthcare professional ensures that your approach is safe and aligned with your overall health goals:

• Individualized assessment: A professional can evaluate your medical history, metabolic health, and current habits to develop a plan tailored to your needs.
• Targeted interventions: Whether you need guidance on specific dietary changes, stress reduction, or a fitness routine, a customized plan focuses on what will work best for you.
• Holistic support: Professionals can address not just the physical aspects of weight management but also emotional and mental health considerations.

Why Professional Guidance Matters

While general advice can provide a starting point, only a healthcare provider can create a plan tailored to your body’s unique requirements. They can:

• Identify underlying health conditions that may be hindering progress, such as thyroid disorders or insulin resistance.
• Recommend appropriate dietary adjustments or supplements based on your specific needs.
• Help you set realistic, achievable goals and monitor your progress over time.

Tailoring your weight management journey to your individual needs ensures that it’s not only effective but also sustainable. By working with a healthcare professional, you can build a plan that respects your body’s unique traits and empowers you to reach your health goals with confidence and care. After all, your health journey should be as unique as you are.

Conclusion

Weight loss is a journey, not a race. It requires patience, persistence, and, most importantly, self-compassion. Embracing this process with a mindset of care and positivity allows you to focus on progress rather than perfection.

A holistic approach—one that integrates mindful eating, regular movement, stress management, and tailored support—ensures long-term success. It’s about making choices that honor your body and your health, rather than resorting to quick fixes that compromise your well-being.

Remember, every small step you take is a step toward a healthier, happier you. Celebrate your victories, learn from your challenges, and trust in the process. By committing to a balanced, sustainable path, you’re not just losing weight—you’re gaining a healthier life. Your journey is worth it, and so are you.

References and Recommended Readings

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2. Callahan, E. A., & Dietz, W. (2023, July 31). The Science, Strengths and Limitations of Body Mass Index. In National Academy of Sciences, Engineering, and Medicine. National Academic Press (US).
3. Edinburgh, R., et al. (2020, March). Lipid Metabolism Links Nutrient Exercise Timing to Insulin Sensitivity in Men Classified as Overweight or Obese. The Journal of Clinical Endocrinology & Metabolism, 105(3), 660–676.
4. Ilyas, Z., et al. (2020, July). The Effects of Berberine on Weight Loss in Order to Prevent Obesity. Biomedical Pharmacotherapy, 127, 110137.
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7. Montgomery, B., M.D. (2011). The Food Prescription for Better Health. Delworth Publishing, USA.
8. Pothuraju, R., et al. (2014, March 30). A Systematic Review of Gymnema sylvestre in Obesity and Diabetes Management. Science, Food and Agriculture, 94(5), 834–840.
9. Xiang, P., et al. (2020, May). The Effect of Berberine Supplementation on Obesity Indices: A Dose Response. Complementary Therapies in Clinical Practice, 39, 101113.
10. Zhang, H., et al. (2010, February). Berberine Lowers Blood Glucose in Type 2 Diabetes Mellitus. Metabolism, 59(2), 285–292.
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