With the new year approaching, weight loss resolutions are yet again on the horizon. But truth be told, we're all about resolutions—whatever the starting date. Every day is a great opportunity to take control of your well-being! So if losing weight is a focus of yours—either beginning now or with the new year—set yourself up for success by taking a scientific approach to weight loss, based on the best data available: your blood. Here's how InsideTracker does just that.
InsideTracker uses your biomarkers to identify dietary targets for weight lossYou can utilize InsideTracker to lose weight in two ways. First, we look at biomarkers that are associated with your metabolism, like fasting blood glucose, LDL cholesterol, and triglycerides. These biomarkers can be out of balance depending on your diet (i.e. too much or too little intake of particular nutrients). Interestingly, the same nutrients that can negatively affect these biomarkers are also ones that can lead to weight gain. It's for this reason that we can use these biomarkers to identify potential targets for weight loss. So, depending on your current levels of these biomarkers, and your diet, lifestyle, and exercise routine, we will then provide personalized recommendations for weight loss.
Here are a couple examples:
- Eating a large amount of saturated fats (mostly found in animal products) compared to unsaturated fats (mostly found in plants) can result in elevated LDL cholesterol and triglyceride levels, as well as excess calorie intake, which can lead to weight gain.
- Elevated LDL cholesterol and fasting blood glucose can result from inadequate dietary soluble fiber. Soluble fiber is an important nutrient for controlling body weight as well, because it helps to fill us up sooner while eating and remain fuller for longer after meals.
InsideTracker's recommendations are also as specific as scientifically possible. Don’t know the foods highest in soluble fiber? No problem, we’ll provide you a list (that accommodates any dietary restrictions you may have) on your nutrition page. Looking for ways to swap out beef from your diet? Scan your personalized nutrition page for options that work with your biomarkers—and for recipes that teach you how to make them.
You can set a personal weight loss goal for a fully-tailored InsideTracker experienceThe next benefit of utilizing InsideTracker for reaching your weight loss goals: our goal-based recommendations. Goal-based recommendations focus specifically on a goal of your choosing, like Lose Fat. These recommendations undergo the same rigorous scientific scrutiny as our biomarker-based recommendations. That’s right, weight loss recommendations based on scientific research—not on what worked for your aunt, what your friend at the gym learned on Instagram, or what doctors on daytime TV tout as the next big thing.
A few examples of our goal-based recommendations for our Lose Fat goal:Want a peek into some of our weight-loss-focused recommendations? They range from the well-known to the obscure, but they're always based in rigorous scientific evidence.
Turn off the TV during meals.
Sure, we’ve all heard this before, but from our parents! But in fact, scientists of multiple studies agree. TV is obviously attention grabbing, and that can distract us from our feelings of fullness. Watching TV during meals can cause us to overeat and can cause weight gain.  So when it comes to mealtime—or even just snack time—it's best to hit pause and focus fully on your food.
Get more sleep.
While the connection between sleep and our weight may not be intuitive at first, it’s a surprisingly impactful one.  One hypothesis suggests that when you are tired, you reach for sources of simple fuels throughout the day for energy—the less work your body needs to do to harvest energy from the food you eat, the better. Unfortunately, a lot of these 'easy energy' foods are things with high fat content or simple carbs—namely sugary, processed foods, which are also connected to weight gain.
Sleep scientists suggest this may be due to an increased production of endocannabinoids in sleep deprivation.  Notice the cannabinoid component of that word? Endocannabinoids, produced naturally in the body, bind to the same receptors as cannabinoids, the active ingredient in marijuana. Both result in an increase in ad libitum (latin for "as much as desired") food intake. Both can result in an increased calorie intake, which can lead to weight gain. So what's the takeaway? Get plenty of sleep (typically 7-9 hours per night) to keep cravings to snack at bay.
Drink water before meals.
Drinking water or consuming a broth-based soup before meals can help to fill you up faster.  This will lead to a lower consumption of higher calorie foods, which can lead to both lower daily calorie intake and weight loss.
These are just 3 of our science-backed weight loss recommendations. We have plenty more—plus tips to help you stick to your weight-loss plan—to help you reach your goal without that feeling of deprivation so rampant in traditional weight loss programs. More importantly, though, we use your blood data to serve as a blueprint for what your body needs to improve your metabolism, the underlying driver of weight gain. Based on your blood, we can get a glimpse of what’s happening in your body. Using that information, we’ll make recommendations for lifestyle tweaks that can help you reach your weight loss goals. So, what are you waiting for? Attack those goals with hard data and a personal plan.
Learn how your biomarkers affect your body in this FREE e-Book download!
References: León‐Muñoz, Luz M., et al. "Unhealthy eating behaviors and weight gain: a prospective study in young and middle‐age adults." Obesity 24.5 (2016): 1178-1184.
 Moraes, W., et al. "Association between body mass index and sleep duration assessed by objective methods in a representative sample of the adult population." Sleep medicine14.4 (2013): 312-318.
 Hanlon, Erin C., et al. "Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol." Sleep 39.3 (2016): 653-664.
 Parretti, Helen M., et al. "Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT." Obesity 23.9 (2015): 1785-1791.