Natural Weight Loss

Category: Natural Weight Loss

5 Tricks for More Rapid Weight Loss

Apr 23, 2026

There are ways that you can temporarily trick your body into losing weight more rapidly. We often use these techniques in our weight loss clinic. Let’s go over 5 tricks you can use today to speed up your weight loss journey.

Drink more water. Increasing water will do several things to speed up weight loss. An increase in water intake will increase your metabolism, make you less hungry, and keep your weight from fluctuating due to digestion.
Use alternative products. Using alternative products with no calories or reduced carbohydrates is a good way to keep your diet from becoming boring while also speeding up results. Products like Mio, Zevia soda, and Palmini pasta are used in our weight loss clinics to help patients through their programs.
Snack only when hungry. Don’t snack out of boredom or routine. Learn to identify when you are hungry and snack on protein.
Eat all food in 6 hrs. This is called intermittent fasting. In our weight loss clinic we often use intermittent fasting to speed up weight loss. Research suggests that an 18-hr. fast is ideal for fat loss.
Write everything down. In our offices this is called tracking. This is a great way to understand how your body responds to your specific plan.

Try these techniques out or add them to your program to maximize the speed of your weight loss!

Does being overweight really lead to health problems?

Mar 05, 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.

Does A Poor Diet Cause Depression?

Feb 25, 2026

Today’s blog post is going to focus on the relationship between food and mood. More specifically, does a diet filled with junk food cause depression? First off, it would be easy for me to make a snap judgement and say, “of course it does.” My life, after all, revolves around helping people make healthy changes to their diet to lose weight naturally. Instead of just assuming a poor diet causes any number of health conditions I prefer to look at the data and interpret it.

My simple answer to the question of “does a poor diet cause weight loss?” is NO. As shocking as this revelation may be I believe, based on what I have read, that there is another factor that causes both a poor diet and depression. So let’s look at the research.

One popular study on the link between diet and mood found that: “A dietary pattern characterized by a high intake of fruit, vegetables, whole grain, fish, olive oil, low-fat dairy and antioxidants and low intakes of animal foods was associated with a decreased risk of depression. A dietary pattern characterized by a high consumption of red and/or processed meat, refined grains, sweets, high-fat dairy products, butter, potatoes and high-fat gravy, and low intakes of fruits and vegetables is associated with an increased risk of depression. This sounds like a slam-dunk right. One’s diet obviously effects mood and can lead to depression.

We can’t stop here, however. What if the people in the study were depressed and then turned to easy junk foods for comfort? Luckily, researchers wondered about this as well and in another large analysis they looked at baseline diet and then calculated the risk of participants later developing depression. They found that “A healthy diet (the Mediterranean diet as an example) was associated with a significantly lower risk of developing depressive symptoms.”

So that should put a bow on it. Diet directly affects mood. But wait, earlier I said that I don’t think this is the case. So why am I quoting all this research stating that food does effect mood? The reason is that I still don’t think that the research has dived deep enough to really uncover the source of the depression.

Correlation does not mean causation. Just because two factors happen together does not mean that one causes another. So what could cause both a poor diet and depression? The research is clear on this. Income-inequality, more specifically, having an extremely low income compared to the general society can contribute directly to a depressive state. People with a lower income are also much more likely to choose cheap, fatty, and unhealthy food.

In conclusion, I believe that maintaining a healthy diet can be beneficial in countless ways. It may even make you feel a little better emotionally. I don’t however believe that diets directly cause depression. Depression and poor diet can be seen to be more easily caused by having low income.

0 calories is not actually 0 calories

Feb 19, 2026

In this week’s blog post I want to discuss an obscure food labeling law that allows product manufacturers to label their products as “0-calories” even when they do contain calories. I will cite a couple examples, but this is not to bash these products. Certainly, products with calories are not “bad.” Consuming them will not necessarily lead to weight gain either. In fact, each of the products I will mention is approved in all the weight loss programs we prescribe to our patients. This post is simply about information. If you are trying to get healthy, lose weight, etc. you need to know exactly what you are putting into your body and food labels should not be misleading.

The basic rule is that if a product contains less than 5 calories per typical serving size than it can legally be labeled as a “0-calorie” or “calorie free product”. The key term here is “typical serving size.” As I will show you in the following examples, the serving size can be manipulated by food manufacturers so that they meet this 0-calorie requirement.

The first example I will share is the breath mint Tic Tacs. They are clearly labeled as a “0-calorie” product. However, the first ingredient listed is sugar. Of course, sugar contains calories, so what’s the deal here? Again, the important thing to note is the serving size. Tic Tacs serving size is listed as 1 individual Tic Tac. 1 Tic Tac is .5g and .5g of sugar is about 2 calories. So every Tic Tac is 2 calories. This is clearly under the 5-calorie cutoff, so it is labeled as calorie free. I don’t honestly know anyone who has ever eaten just one Tic Tac however, so I find this “typical serving size” a bit hard to believe.

Next, I will cite a 0-calorie cooking spray. There are a number of these containing canola oil, olive oil, etc. For this example, I will use one containing avocado oil. Although this example would be applicable to any other “0-calorie” spray as well. The avocado oil spray can was labeled as 0-calories per serving size, but the serving size was listed as ¼ second of a spray. This would equal about .25g of avocado oil. In each spray there are about 2 calories if somehow you can use only this amount. Again, I find this serving size hard to believe. I think that a 1-2 second spray to coat a pan is much more realistic.

In closing I will again state that these products can be used as part of a weight loss program. They add variety and flavor. One of the worst things that can happen during a weight loss program is boredom or the feeling like you are continuously eating bland, blah foods. When this happens either, we need to find out how to make things interesting or else the client is headed down the path towards inevitable failure. What is important is knowing that using these products does add calories. If you use them around or even a bit above the serving size, you will be fine. It is important to note that if you use them way over the serving size that you are not adding “0-calories” to your diet and these calories may add up to be significant.

How to Lose 1 lb. of Fat Every Day

Jan 15, 2026

A while back I did a video on the science behind losing up to 1 pound of fat every day. You can find this video on the Brand NUE Weight Loss YouTube channel. I quoted some research and did the calculations that proved that losing weight at this pace was possible for a lot of people. The intent of the video was just to prove that it was realistic to expect this kind of loss not to show how to go about losing 1 pound of fat per day. Naturally, most of the feedback I received in the comments of this video were like “yeah that’s great but how do we actually do it?” In this blog post I want to answer this question. Here I will give the top 4 things you can do immediately to start burning body fat at an accelerated rate (a video supplement to this post will also come out shortly).

One of the most powerful techniques that we have our weight loss clients rely on when they are actively trying to lose body fat is intermittent fasting. For most of our clients we recommend eating all food for the day in and either 6- or 8-hour window. The remainder of the day the client would fast. This is a relatively simple thing you can do that has multiple fat loss benefits. Intermittent fasting (IF) helps control insulin levels (the hormone that shuts down fat loss). IF also, surprisingly, helps control hunger. I have been using IF in some form for years and am very rarely hungry during the fasting period. In general, people who participate in just consume fewer calories per day as well.

The second thing we have most of our clients do is to follow a low-carb and low-calorie diet. We allow a variety of non-organic products to add variety to meals (salad dressings, sauces, etc.). This ensures that the “diet” does not get too boring. In our weight loss office we call this way of eating Low Calorie Dirty Keto (LCDK). This is the absolute best diet to follow to maximize daily fat loss. Our clients eat low carbohydrate meals to control insulin, but they also avoid excess fats (butter, nuts, etc.) which WILL slow weight loss. We replace these with approved products that typically wouldn’t be allowed in a clean keto program.

Third, let’s talk about supplements. This is by far the easiest thing you can do to aid your body in its fat burning quest. Now, just to be clear, there are no miracle pills that you can take that melt all the fat off your body. There are, however, some powerful natural supplements that can rev up fat loss. In our office we have a product called Ultra Diet which contains natural weight loss aids such as African mango and rhodiola. It also acts as a natural appetite suppressant. We also often use green coffee bean extract which we have found aids our clients in losing fat about 20% faster. There are also multivitamins, stress support, etc., that may be helpful. Products that have solid science behind them should absolutely be a part of a weight loss plan in my opinion.

Finally, let’s discuss water intake. Hydration is often overlooked when it comes to weight loss. Keeping yourself hydrated is, however, essential in maximizing your body’s ability to metabolize fat efficiently. In our weight loss offices we typically recommend drinking about 80 ounces of water per day. Some of this can be flavored but you do want a portion to be plain old boring water. Drinking plenty of water keeps your metabolism running correctly and it can decrease your hunger. Keeping yourself hydrated consistently can also take out daily water weight fluctuations that can occur if you are weighing yourself daily.

These are four of the simplest things you can do right away to begin losing up to 1 pound of fat per day. Before you try any of these techniques you should consult your doctor to make sure that you stay safe and healthy.

What to Expect When You Start a Weight Loss Journey

Dec 25, 2025

In this week’s blog post I would like to discuss the expectations that anyone should have if they are beginning the process of losing weight. Unfortunately, many people go into a weight loss program with unrealistic expectations and then are set up for disappointment. In our clinics we have discussions with potential clients about what realistic expectations should look like.

Let me state first that when you start a plan with the intent of losing weight you should expect to lose weight. You should expect weight loss regularly and predictably. A lot of clients we see in our weight loss center seem to feel that it is not right to want to see the scale go down and that they should focus solely on their health. While improving health through weight loss is ideal, one should never feel shame or judged because they also want to see pounds drop off. Seeing weight loss can keep you motivated and can let you know that what you are doing is working.

If you have selected a plan that you know works with your physiology and your lifestyle then predictable weight loss should be the norm (not the exception). With most of our clients we advise them that they should expect a daily weight loss. That doesn’t mean that they should lose multiple pounds every day and that they should panic if this isn’t occurring. The facts are that the body can metabolize fat at a certain rate every day so daily weight loss should be expected if you are doing things correctly. If pressed to give and average, I would say that clients lose about .5 pounds of fat every day while on one of our programs. Each client is different obviously and weight, body fat percentage, etc. will increase or decrease this number. The point is that it is reasonable to expect to see daily weight loss. If you are on a program where you are losing 1 pound per week or then go a week without losing but then lose 2 pounds the next week…well, then in my opinion, you are on the wrong program. You are most likely doing (or not doing) something that is stalling your progress. If we see this situation happening in either of our weight loss centers, we immediately act and make alterations to a client’s program.

The trap that is quite easy for clients to fall into, however, is a “freaking out” if a day goes by when they do not lose weight. Again, we are looking for body fat loss and sometimes this can be countered by water weight gain. Stay calm in these instances because they will happen from time to time. We need to look for patterns. If a client were to go multiple days without a loss this would look very unusual to us and we would need to take some action or make some adjustment.

Eventually a true weight loss plateau will happen. You can find out more about them here; https://www.youtube.com/watch?v=FmAMIn2Z_Pg&t=349s

If you are on the right weight loss plan for you then there is no reason that you should not see regular weight loss.