Natural Weight Loss

Category: Natural Weight Loss

How Important is Tracking During a Weight Loss Journey?

Aug 06, 2026

Tracking things like your food, nutrition supplements, weight, water, etc. can seem like an extremely tedious task when beginning a weight loss journey. It can seem much simpler to just keep general mental notes about how you are progressing. So how important is tracking when trying to lose weight? My short answer is that it is invaluable for several reasons which I will detail in this blog post. In our weight loss offices we always have our clients track what they are doing. The main reason we have them track is that doing so gives us information that we can use to make plan adjustments along the way. Let’s say for example that your weight isn’t changing like we expected it to. In this scenario we can look at the pattern of weight loss on the tracking sheet to determine if changes are needed. Another key reason to track is your tracking sheet keeps a record of times that you have been “off plan.” If you are not following the plan that was working for you, you should not expect the same results.

So what should you be tracking? As stated above, the minimum level of detail we ask our weight loss clients to track is daily weight, all food consumed, supplements taken, water consumption and any notes or feelings they had throughout the day. Tracking can seem tedious at times but is a smart habit to implement if you want to lose weight right and avoid unnecessary frustration.

The Top 4 Techniques for Fast Weight Loss

Jul 30, 2026

So what specifically do we do? I get this question all the time. I often write about different techniques and methods to lose weight. I also review certain “diets” that are popular (especially with celebrities). I do, however, feel that there is a core set of techniques that are especially important when trying to lose weight. In this blog I would like to describe these four techniques in detail.

First off, I need to preface this entire blog by stating that when I refer to “weight loss” what I really mean is “fat loss.” There are certainly some easy ways to gimmick the scale to move lower which are unhealthy and unproductive. We don’t want our clients to be temporarily tricking the scale by losing water weight, or even worse, by losing muscle mass. While I understand that everyone who wants to lose weight inherently wants to reduce body fat, with some plans the two do not go hand in hand. With that out of the way let’s talk about the four most important weight loss techniques/strategies/tools (these can be used interchangeably) in my opinion.

Whenever a new patient comes into our weight loss center, we always have them change their diet. For some this can be a complete overhaul of how they are eating and for some it is only a slight modification. It is obvious dietary modification is essential for weight loss. It is important, however, to change your diet based on your individual needs. Gender, age, metabolism, health history and even likes and dislikes all play a factor in what eating plan will work for you. It is for this reason that we evaluate each of our weight loss clients thoroughly before making any recommendations.
Second, and of equal importance, is the taking of certain natural products to make the process easier. We will often make recommendations to our clients about taking certain supplements. These can help with hunger, stress, nutritional deficiencies, or simply help speed up the weight loss process. You should only use products that are natural and have no chance of forming a dependency. Some examples of products that we recommend include green coffee bean extract and raspberry ketones.
Now let’s talk about support and accountability. If losing weight and maintaining it were easy we would not have the current obesity epidemic. The fact is people need to be surrounded with support, guidance and need to be held accountable for their actions. Without a proper support system any well intentioned plan is bound to fail in my opinion.
Finally let’s talk about maintenance. Eventually all our weight loss clients no longer want or need to lose weight. While this is certainly a cause for celebration, we need to have a maintenance program already in place, so we don’t end up back in the same situation. In our offices the mentality of maintenance begins on day one. We treat weight loss as an inevitability if our methods are followed. Maintenance, in many cases, is where diet programs fail.

I hope this helps answer some of the questions about how I advise our weight loss clients. Please contact one of our offices if you have further questions.

Brand NUE Supplement Bundles

Jul 22, 2026

I am coming to you with some exciting news! We are rolling out a new feature to help our clients with maintenance and save them money. This feature is our new product bundles. In this blog I would like to describe the four product bundles that we now offer and for whom they might be appropriate.

First let me explain a little about why it is important to use nutrition supplements when trying to lose weight and then when trying to maintain a weight loss. What I tell our weight loss clients is that successful weight loss requires several different factors working together. Let’s use an example of a table. A table has four legs under it to be stable. Let’s say the four legs represent 4 components of a successful weight loss journey. We will call leg one learning how to prepare food. Leg two will be staying hydrated. The third leg is continued support and accountability. The fourth leg will be nutrition supplements. Now with all four in place you have a stable and solid foundation to build on. If you chop one leg off the table it gets wobbly. I feel, therefore, that there is no reason to not implement everything that we know is scientifically effective at helping people lose weight. Supplements are a big part of keeping that stable foundation.

Let’s now go through the four bundles and talk about who each is for. All these bundles can be found in our shop at BrandNUEweightloss.com. The first bundle is the Brand NUE Multivitamin along with the Brand NUE Green Coffee Bean extract capsules. This bundle will be good for someone trying to lose weight or someone who is trying to maintain their weight. We have observed that using green coffee bean extract helps clients lose about 20% faster if they are trying to lose weight and it makes it 20% harder to regain weight if they are in maintenance.

Our second bundle includes the first two products mentioned along with the Brand NUE Stress Support product. Stress can cause several health problems including high blood pressure, sleep difficulty, headaches, etc. One of the major things it can cause, however, is weight gain. This is especially true when it comes to weight gain around the midsection (belly fat). For individuals who have high stress lives or are particularly susceptible to stress we recommend this bundle.

These two bundles will be appropriate for 95% of people concerned with their weight. We do, however, have two other bundles for specific situations. Bundle 3 will include the Brand NUE Stress Support and Brand NUE Green Coffee Bean Extract capsules. This will be for someone trying to lose or maintain their weight, and has a high level of stress, but wants to continue taking their own multivitamin.

Our final bundle includes our stress support and our multivitamin. In this on green coffee bean extract is left out. This will be our least effective bundle when it comes to weight loss. This bundle is for the person who is extremely sensitive to caffeine. Now, the active ingredient in the green coffee bean product is not caffeine. It is chlorogenic acid. Chlorogenic acid is what helps to speed up fat loss. There is, however, about a half a cup of coffee worth of caffeine in one green coffee bean capsule. So for those who cannot have caffeine at all this bundle will be appropriate for them.

Please check out BrandNUEweightloss.com for more information on these and other products.

Selfishness is Necessary for Weight Loss

Jul 09, 2026

In this post I would like to discuss a major mental barrier that we often encounter in our weight loss centers. This issue, for lack of a better term, is the fear of being selfish. The term “selfish” has an obvious negative connotation. And this connotation is well deserved if we use the definition stated by Merriam-Webster. The dictionary defines selfish as “concerned excessively or exclusively with oneself: seeking or concentrating on one’s own advantage, pleasure, or well-being without regard for others”. In my opinion, and in the opinion of many philosophers throughout history, selfishness is not necessarily a negative thing. According to Nietzsche, selfishness is a valuable trait for an individual to possess as it allows the person to achieve more from their own life. The desire to better one’s own situation does not need to be conflated with the disregard for another’s feelings or needs. These two things do not need to go together. Voltaire said the same thing in a similar way. He stated that “It is better to be a gay monster, than a sentimental bore”. His statement basically means that it is better to focus on one’s self and self-improvement than to always be focused on what others are doing.

We get so caught up in what other people are doing, whether it is celebrity gossip or politics, and generally these are situations we have absolutely no control over. We feed off gossip and friends’ drama. For Nietzsche, Voltaire, and myself, these are a waste of energy. A focus on self-improvement is the most noble of pursuits. It is the best path towards personal fulfillment and simultaneously the best way to improve society.

So, what does all of this have to do with weight loss? Quite simply, selfishness is required to live at a healthy weight in a society that is set up for people to be overweight. To lose weight and to maintain that weight loss you must be willing to do things that put your health first. You must be willing to order at restaurants that may cause the waiter to have to write down a bit more. You must be willing to decline invitations to go to the bar because you need to get a workout in. You must put yourself and your needs first.

What comes along with this are other emotions that are often seen as negative, these being pride and vanity. In my opinion, neither of these are negative either. People have the right to feel good about how they look. People should feel pride if they are able to lose weight and improve their health. Embrace these emotions. Understand that if you don’t feel comfortable in your own skin that you are not a bad person for wanting to change that (in fact, quite the opposite in my opinion!). If you accomplish a goal that few others can, you should know that you put in the work and embrace that pride. These are significant motivators that can keep you from sliding back into old patterns. Pride is good. So be a gay monster.

Does Quality of Sleep Improve Weight Loss?

Jun 25, 2026

In this blog post we will look at the relationship between sleep and weight loss. More specifically we will try and determine if getting more quality sleep can help you lose weight.

First off, it is common knowledge that getting good quality sleep is important to overall health. The American Academy of Sleep Medicine recommends that adults ages 18-60 get at least 7 hours of quality sleep per night to maintain proper health. There really is no debate that a good nigh sleep can help with mood, injury recovery, energy level, etc. But just because getting a quality night’s sleep is healthy does not mean that it will help you lose weight.

So let’s turn to a recently published article studying the relationship between sleep and weight. The report, from 2022, showed that a low-calorie diet improved the length and quality of sleep. This makes sense. If you are taking in fewer calories your body will want to slow down activity and get more rest. This is a great additional benefit of low-calorie dieting but does not prove that sleep contributes to weight loss.

The study went on to demonstrate that a lack of proper sleep can interfere with maintaining weight after a significant loss. So we can answer the question of “Does quality sleep improve weight loss?” with “not really.” Sleeping better does not seem to contribute directly to losing weight but does seem to help those who have lost weight to maintain longer.

How Important Is Water for Weight Loss?

Jun 11, 2026

Let’s talk about an often-overlooked part of a weight loss journey – water intake. Of course most of us understand that keeping yourself hydrated is a healthy thing to do. Sufficient water intake can improve your energy and mood, aid digestive health, and even help you look younger. Obviously staying hydrated is important but can it aid in weight loss?

In our weight loss centers we highly encourage our clients to stick to a hydration routine when actively trying to lose weight. Our recommendation is to try to drink at least 80 ounces of water per day. I am one to always look for the scientific “why?” with programs I suggest. In this case there is evidence that staying hydrated can aid in weight loss in at least two major ways. Let’s look at one study from 2013 which looked at 50 overweight women. In this study they were asked to drink an additional 500 ml of water per day. The results were significant reductions in not only their weight but also their body fat from pre-study measurements. A similar study showed that dieters who drank 500 ml of water before meals lost 44% more weight than those on similar plans who did not consume the additional water.

So what are the two ways that researchers believe that water aids weight loss? First, it is understood that proper hydration keeps the body’s metabolism running more efficiently, leading to an increase in calories burned. Secondly, drinking more water can make you feel full. This can lead to fewer calories being taken in. So try increasing your water intake if on a weight loss journey. Even without changing your regular routine you may start seeing noticeable results.

Does Being Overweight Really Lead to Health Problems?

May 28, 2026

In this post I would like to discuss the health implications of being overweight. I want to stick to science and data here, as there are a lot of misconceptions about being overweight and how it affects overall health.

In our weight loss offices our primary focus is to improve the health of the clients we work with. This goal even takes precedent over simply reducing the number on the scale. There are certainly many unhealthy ways to lose weight which may contribute to more health problems. These ways we want to avoid at all costs.

So what does science say about being overweight and the impact it may have on overall health? According to the Center for Disease Control and Prevention (CDC), there are several health disorders that may increase in incident due to being overweight. This list includes high blood pressure, diabetes, stroke, sleep apnea, gall bladder disease, cancer, depression, and arthritis. Certainly, this is not an all-encompassing list, but it comes from one of the most reputable sources available. Harvard University also sites being overweight to an increase in memory loss and reproductive issues.

It is important to note, however, that some people can keep their health and be overweight. Whether this is due to luck, good genetics, or some other factor is unknown. Continually monitoring your health at least annually will provide the information and data you need to determine if weight is or is not affecting your personal health and wellness.

Doctors Agree! Low Carbohydrate Diets are Better than Low Calorie Diets

May 21, 2026

I recently read an article on Today.com entitled, “Can’t lose weight by eating less? Why low-carb diets may be the solution.” In this article several doctors were interviewed and compared low calorie diets to low carbohydrate diets like keto. They were all in agreement that low carbohydrate diets were superior to their low-calorie counterparts. They listed a few different reasons for this.

First, the doctors stated that dieting by restricting calories was harder to maintain. Dr. David Ludwig was quoted as saying, “While people can lose weight over the short term, very few people can manage to ignore their hunger and fight through those metabolic problems to maintain their weight loss.” If you are not satisfied with what you are eating while trying to lose weight, then you are bound to fail. In our practice we are huge believers in this principal. The client must enjoy the process of losing weight. This is the reason we have created hundreds of compliant and delicious recipes, dining out guides, tasty pre-approved products, etc.

The second reason they stated low-carb is superior to low-cal is that low-carb diets better control insulin. Dr. Ludwig was again quoted as stating; “Insulin — you can think of (it) as the ultimate fat cell fertilizer. Too much insulin, fat cells get programmed to hoard calories. So there aren’t too many calories in the blood stream. And that’s why we get hungry.” In our weight loss offices we focus on insulin control. As Dr. Ludwig states, “Insulin elevation programs your body to prefer carbohydrate metabolism instead of fat metabolism.” Low carbohydrate diet, like the ones we use with our clients, keep insulin levels low, allowing more fat to be metabolized that with simply cutting calories.

As a final thought, I am a big fan of the low carb/low-cal model, which combines the effectiveness of both. I have found it to be more effective than either individual strategy and also maintainable for life.

Permanent and Natural Weight Loss – Part 2

May 15, 2026

In the last blog we talked about the concepts of losing weight naturally and permanently. In this blog I would like to go through some specifics on how to do just that. There are 3 main concepts that we teach patients in our weight loss centers to help them along their weight loss journey. Here are the top 3…

Eliminate refined carbohydrates – this does not necessarily mean to eliminate ALL Carbohydrates are found in vegetables and fruit and are healthy when taken in this way. Refined carbs on the other hand add no nutritional value and spike insulin immediately causing an immediate halt in fat loss. The foods we have our weight loss clients eliminate include candy, bread, pasta, sodas, etc.
Fast – There is a lot of strong evidence suggesting that intermittent fasting stimulates fat loss. Most of the data points to eating all food in 6 hours and then having a period of 18 hours where you don’t eat as the best combination for weight loss. In our offices this will be a typical pattern that we will recommend to our weight loss clients.
Work through plateaus – “stick-to-itiveness” is an especially important concept when trying to lose weight. There are going to be periods of slow loss even if doing everything correctly. These are typically called weight loss plateaus. There are many techniques to break these plateaus, but sometimes it just comes down to sticking with it and waiting it out.

I hope these three tips are helpful if you are trying to lose weight naturally and then keep it off permanently.

Permanent and Natural Weight Loss Part 1

Apr 30, 2026

Many people in the United States are looking to lose weight. Intuitively they want to lose body fat and keep it off for life. In part one of these two-part series I will discuss a few key points to permanent and natural weight loss.

In our weight loss centers we focus on getting people to lose weight, for that weight lost to be fat, and then build habits so the weight loss sticks for life. There are a few keys points that we focus on with our clients to help bring this concept into focus.

First, we want people to focus on changing their body composition (losing fat) and not simply losing as much weight as they can as fast as possible. I will go into more detail about how to achieve this in part two. This is a critical piece of the mindset when starting a weight loss journey. If you just want to lose weight fast, you could fall into the trap of losing water weight, or even worse, muscle.

Second, in our weight loss centers we advocate for not building a dependency on products to lose weight. Don’t get me wrong, there are some powerful and natural substances that can and should be used temporarily to help a person start the process of weight loss. We do not want people, however, to ever feel like these products are “necessary” long term to maintain their weight. Certain healthy products and supplements can be used for life, just understand that the power to maintain your weight comes from you.

Third, you must be OK with going through plateaus. Weight loss is going to stall from time to time even if you are doing everything right. Working through these stalls (again, more on plateau breakers in an upcoming post) can be the real difference from those who are successful long term and those who are not.

I hope this helps if you are just starting off on a weight loss journey. Please be on the lookout for part 2 which will include the particulars on how to lose weight permanently and naturally.