It’s that time of year again – many of us have New Year’s resolutions that may include weight loss goals. Semaglutide medications such as Ozempic and Wegovy have been steadily increasing in popularity, but these present a host of possible side effects, including stomach paralysis, blindness, and “Ozempic face,” which refers to the gaunt, hollow appearance, saggy and wrinkled skin, and sunken eyes that may be experienced when using these products.
There are alternatives to these medications and their possible side effects, of course. Besides increasing physical activity and getting enough sleep, there are simple, healthy alternatives to losing weight. Making small changes every day can result in slow but steady weight loss.
Apple Cider Vinegar
Apple cider vinegar has several health benefits and has been used for centuries for various ailments. According to studies, adding one to two tablespoons of apple cider vinegar to a glass of water on a daily basis can help reduce body fat percentage and belly fat, as well as decrease triglycerides in your blood. As an added bonus, ACV aids in digestion by increasing the hydrochloric acid (HCl) in the stomach’s gastric acid, helping with digestion and immunity. It is important to choose raw, unfiltered, organic apple cider vinegar for maximum benefits.
L-Carnitine
L-carnitine is an amino acid produced by the body and is present in some foods (such as meat and dairy products) and in supplement form. According to several studies, L-carnitine supplementation significantly reduced body weight, body mass index (BMI), and fat mass. This amino acid is best taken in the morning on an empty stomach. It helps break down calories by transporting fatty acids into the mitochondria, where fat is burned. L-carnitine helps to restrict the accumulation of fat around the liver and the heart. In addition to suppressing appetite, it can help increase your energy.
Reducing or Eliminating Sugar
Sugar turns into fat in our bodies, so reducing or eliminating sugar is ideal. There are some healthy plant-based sugar substitutes. Stevia is probably the most widely known. If its taste does not agree with you, there are other options. Monk fruit is an all-natural sweetener that can be found in most grocery stores. Its scientific name is lo han guo, a small round fruit native to China. Monk fruit is 100–250 times sweeter than sugar, so only a small amount is needed. It is a low-calorie sweetener that is suitable for diabetics. However, many brands of monk fruit sweetener also contain erythritol, which is a type of sugar alcohol. This can cause digestive upset in some people.
My favorite sweetener to use is allulose, a naturally occurring sugar found in figs, raisins, and some other fruits. Unlike some other sweeteners, allulose does not have a strange aftertaste. It tastes just like sugar and bakes like sugar. The few carbohydrates it contains can be subtracted from the total carb count, and it is suitable for those with diabetes. Allulose is available in granulated, confectioners (powdered), brown, and liquid varieties.
Specific Types of Diets Can Help, Too
Intermittent fasting is an effective method that involves time-restrictive eating. An effective schedule is to fast for sixteen to eighteen hours a day and consume two meals in a six- to eight-hour window. This method can help reduce insulin resistance and fasting glucose and blood sugar levels, which can benefit people with diabetes and high blood pressure. Intermittent fasting is also great for increasing growth hormone, which helps support skeletal muscle and help with weight loss.
Eating a diet low in carbohydrates can certainly help with weight loss. This includes limiting or eliminating grains, nuts, dairy, starchy vegetables, bread, and pasta. A low-carb diet consists of fifty grams of carbs or fewer each day, while a ketogenic diet is typically twenty grams of carbs or fewer each day. A keto diet also focuses on higher protein and moderate fat consumption while eliminating grains and starches.
Another option is the carnivore diet, which is generally considered to include five grams or fewer of carbohydrates daily and consists primarily of animal protein and eggs. Many low-carb substitutes for favorite foods, such as pasta, exist. Many “copycat” sugar-free and low-carb recipes exist for popular desserts and other dishes.
Incorporating these simple tips can help you in your weight loss journey. As always, consult your healthcare practitioner before making any changes to your diet.
Kristina Mozzicato is a board-certified, licensed massage therapist and owns Abundant Health Massage Therapy & Wellness in Farmington, CT. She has been a 10Best Massage/Bodywork Winner in 2021, 2022, 2023, and 2024 in Natural Nutmeg Magazine’s Readers’ Poll.
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