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Everything You Need to Know About Weight Loss

by Carly Neubert, BA, NC , Published February 25, 2026

When I first began studying nutrition, because of my own health concerns, I was literally shocked by the amount of lifestyle-based diseases and symptoms we suffer from in America.  Metabolic health problems are so prevalent in the United States, and most of them are due to poor diet and lifestyle.  

Weight management and weight loss are central to metabolic health. The worst and most prevalent health problems in the US are all linked to being overweight. A diagnosis becomes “Metabolic Syndrome” when you are diagnosed with 3 or more of the following conditions:

  1. Abdominal obesity
  2. High fasting blood sugar
  3. High blood pressure
  4. High triglycerides
  5. Low LDL (good cholesterol) 

Let’s review each of the main diagnoses associated with metabolic syndrome. 

Abdominal Obesity 

Abdominal obesity occurs when you have excess fat around your waist.  This fat is metabolically active and affects your hormone levels, blood sugar, and whole-body inflammation. This fat is called white, yellow or red fat because it produces inflammatory cytokines. Brown fat is the so-called “good fat” that is burned for energy and protects against insulin resistance. You can read more about my best tip for activating brown fat in my blog post: 

Symptoms of Abdominal Obesity

  • Increased waist circumference 
  • Hard or firm belly (more visceral than soft fat)
  • Bloating or abdominal pressure
  • Shortness of breath with mild exertion
  • Lower back or hip discomfort
  • Frequent heartburn or reflux
  • Strong carb or sugar cravings
  • Energy crashes after meals
  • Difficulty losing weight despite effort
  • Fatigue, especially in the afternoon
  • Increased hunger soon after eating

Diagnosis of Abdominal Obesity

Waist circumference

  • Women: > 35 in (88 cm)
  • Men: > 40 in (102 cm)

Waist-to-height ratio > 0.5

It can be diagnosed using imaging modalities such as DEXA or CT.

Risk Factors for Abdominal Obesity

  • High-carb and sugar diets
  • Low protein diet
  • Low fiber diet
  • Sedentary lifestyle (prolonged sitting)
  • Low muscle mass
  • Poor sleep or sleep apnea
  • High stress and high cortisol
  • Irregular schedule
  • Genetics
  • Some medications, including steroids, antidepressants, and antipsychotics
  • Alcohol
  • Other medical conditions, including hormone imbalances

Other diagnoses include:

  • High triglycerides
  • Low HDL (“good”) cholesterol
  • Elevated blood pressure
  • Prediabetes or type 2 diabetes
  • Fatty liver (NAFLD)

Treatment of Abdominal Obesity

The treatment for abdominal obesity is based in diet and lifestyle:

1. Diet/Nutrition Treatments for Abdominal Obesity

2. Exercise/Lifestyle Treatments for Abdominal Obesity

Type 2 Diabetes, High Blood Sugar, & Insulin Resistance

There are three types of Diabetes. When you hear someone talking about Diabetes, they are usually referring to Type 2 Diabetes. This is the most common type. Here are the disturbing statistics for this lifestyle-based disease:  

In the United States:  

In 2021:

The prevalence is higher in older age groups: among U.S. adults aged 65 or older, ~29.2% have diabetes. There are significant racial and ethnic disparities in risk and treatment for Type 2 Diabetes. For example, 13.6% of American Indian/Alaska Native adults had diagnosed diabetes compared to only ~6.9% for non-Hispanic White adults.

On a global level:

According to the International Diabetes Federation (IDF), over 90% of people with diabetes worldwide have type 2 diabetes.

A 2021:

  • About ~10.5% of the global population is diagnosed with diabetes and this is projected to increase to ~11.3% by 2030 and ~12.2% by 2040.
  • In 2022, the WHO reported that around 14% of adults aged 18+ were living with diabetes ― up from ~7% in 1990. 
  • The global burden of diabetes continues rising fastest in low- and middle-income countries

Symptoms of high blood sugar/diabetes

Many people are surprised to be diagnosed with Type 2 Diabetes.  The symptoms typically develop gradually and may be attributable to other health conditions.  

Here are some of the main symptoms:

  • Increased Thirst (Polydipsia)- Because high blood sugar pulls water out of the tissues, people report feeling thirsty. 
  • Frequent Urination (Polyuria)-Your kidneys are attempting to filter out the extra sugar which means you urinate more, often at night. 
  • Increased Hunger (Polyphagia)--- Because your cells are insulin-resistant, they are starving for glucose to make energy.  
  • Fatigue or Low Energy--Because glucose can’t enter your cells efficiently your brain and body don’t have energy to burn. 
  • Blurred Vision--caused by High sugar, which causes temporary swelling in the lens of the eye.
  • Slow-Healing Cuts or Wounds---High blood sugar interferes with circulation and immune function.
  • Frequent Infections, especially:
  • Skin infections
  • Yeast infections
  • Urinary tract infections
  • Numbness or Tingling---Usually in hands or feet (neuropathy) caused by high blood sugar.
  • Darkened Skin Patches (Acanthosis Nigricans)--- this appears as velvety dark patches—often on the neck, armpits, groin—are signs of insulin resistance.
  • Unexplained Weight Changes

Diagnosis high blood sugar/diabetes

Diabetes type 2 is diagnosed through blood tests.  You can test your own blood sugar at home with a glucose monitor that allows you to prick your finger. A Continuous Blood Glucose Monitors (CGM) is a medical device that you wear 2 weeks and allows you track your blood sugar without pricking your finger. 

1. A1C Test (Hemoglobin A1c)

This test shows your average blood sugar over 2–3 months.

Diagnosis criteria:

  • Normal: below 5.7%
  • Prediabetes: 5.7% – 6.4%
  • Diabetes: 6.5% or higher (confirmed on repeat testing)

This is the most commonly used test.

2. Fasting Plasma Glucose (FPG) Test

Your blood sugar is measured after 8–12 hours of fasting.

Diagnosis criteria:

  • Normal: <100 mg/dl
  • Prediabetes: 100–125 mg/dL
  • Diabetes: 126 mg/dL or higher (confirmed on repeat testing)

3. Oral Glucose Tolerance Test (OGTT)

Your glucose is measured fasting, then 2 hours after drinking 75g of glucose.

2-hour value:

  • Normal: <140 mg/dL
  • Prediabetes: 140–199 mg/dL
  • Diabetes: 200 mg/dL or higher

This test is more sensitive, especially for early diabetes, and can be used to determine hypoglycemia. 

4. Random Plasma Glucose Test

This can diagnose diabetes without fasting if symptoms are present.

Diagnosis criteria

  • 200 mg/dL or higher with symptoms (thirst, frequent urination, blurred vision, weight loss)

Used in urgent or symptomatic cases.

 Diagnosis Usually Requires:

  • Two elevated tests, OR
  • One elevated test + classic symptoms, OR
  • A1C ≥6.5% on two occasions

Risk Factors for high blood sugar/diabetes

  • Overweight or obesity
  • Family history
  • Over the age of 45
  • History of gestational diabetes
  • PCOS (Polycystic ovarian syndrome)
  • High blood pressure
  • High triglycerides
  • NAFLD (fatty liver disease)

Treatment for high blood sugar/diabetes

The goal of any treatment for type 2 Diabetes is to lower blood sugar.  This can be accomplished in many ways.  

1. Lifestyle Treatment for high blood sugar/diabetes

Diabetes Type 2 is a lifestyle-induced disease, which means changing your lifestyle can reverse the symptoms. 

Nutrition

The most effective eating patterns are:

Weight Loss

  • Losing 5–10% of body weight improves insulin resistance
  • Losing 10–15% can put diabetes into remission for some people
    Exercise

Aim for:

  • 150+ minutes/week of moderate cardio (walking, cycling, swimming)
  • Strength training 2+ times/week

Sleep & Stress Management

Poor sleep and high stress raise blood glucose.  

2. Medications for high blood sugar/diabetes

Medications are most effective when used in conjunction with diet and lifestyle interventions.  Natural substances like those found in Hi-Phenolic provide support without side effects.

 

Metformin

  • Lowers liver glucose output
  • Improves insulin sensitivity
  • Weight-neutral
  • Low cost
  • Widely recommended as first medication

GLP-1 Receptor Agonists

Ozempic (semaglutide), Mounjaro (tirzepatide), Trulicity are a new generation of medications that target the brain and hunger hormones.
The benefits can be are: 

  • A1C reduction 1–2%
  • Significant weight loss
  • Lower heart disease risk
  • Helpful for fatty liver (NAFLD)

SGLT2 Inhibitors

These medications don’t affect your brain or hunger hormones, but work in your kidneys to clear excess sugar.  These are medications such as Jardiance, Farxiga, Invokana.
 The benefits are :

  • Weight loss
  • Lower blood pressure
  • Protect kidneys
  • Reduce heart failure risk

DPP-4 Inhibitors

Medications such Januvia, Tradjenta, Onglyza work by blocking the enzymes that breaks down your body’s natural GLP-1 hormone.  Because of this, your circulating GLP-1 is increased. 

The benefits are: 

  • More gentle than GLP-1 inhibitors
  • Weigh neutral

Sulfonylureas

Glipizide and glimepiride are older medications that are comparable in efficacy to newer medications such as Ozempic.  

The benefits are: 

  • Cheap and effective, but can cause low sugar and weight gain
  • Less preferred today because new medications and natural substances are more effective

TZDs (Thiazolidinediones)

Pioglitazone (Actos) is as effective as metformin or sulfonylureas.  It is not without side effects, including edema, fluid retention, worsening heart health, and increased bone fractures. 

  • Improves insulin resistance
  • Useful for fatty liver
  • Can cause weight gain and fluid retention

Insulin

Insulin (glargine, degludec) is used when:

  • A1C very high at diagnosis (>9–10%)
  • Other medications are insufficient
  • During major illness or surgery
  • Patient refuses diet, exercise, and lifestyle therapy

3. Managing Related Health Issues for High blood sugar/diabetes

Because diabetes affects many systems, treatment includes:

Blood pressure control

  • Goal: often <130/80
  • ACE inhibitors or supplements to naturally reduce blood pressure
  • Lifestyle solutions

Cholesterol control

Kidney & liver health monitoring

  • Kidney function tests
  • NAFLD screening if the risk is high

Eye exams

  • Once a year to prevent diabetic eye disease

Primary (Essential) Hypertension

High blood pressure is called “hypertension” and is the most common type—about 90–95% of cases—and develops gradually over many years. It doesn’t have one single identifiable cause, but several risk factors increase the likelihood:

Symptoms of Hypertension

The symptoms are vague and overlap with many other conditions.  Most people are diagnosed at a routine medical office screening.

  • Headaches
  • Usually in the morning or in the back of the head; more common with very high BP.
  •  Dizziness or lightheadedness
  •  Blurred vision or visual changes
  •  Nosebleeds
  •  Shortness of breath
  •  Fatigue or confusion
  •  Chest pain or tightness
  • Requires urgent medical evaluation)
  •  Irregular heartbeat (palpitations)
  •  Nausea or vomiting (In severe cases)
  • Anxiety or feeling “on edge”.  Here is an article about managing anxiety with herbal formulations.

Diagnosis of Hypertension

A diagnosis requires multiple readings, not just one.

Healthcare guidelines recommend

  • At least 2–3 blood pressure measurements
  • On 2 or more different days
  • With proper technique (rested, seated, correct cuff size)

Blood pressure categories (for adults):

Category

Systolic (top)

Diastolic (bottom)

Normal

<120

<80

Elevated

120–129

<80

Hypertension Stage 1

130–139

80–89

Hypertension Stage 2

≥140

≥90

Major Risk Factors of Hypertension

  • Genetics/family history
  • Aging (risk increases after age 45–55)
  • Unhealthy diet, especially:
    • High salt (sodium) intake
      Low potassium intake
    • Processed and ultra-processed foods
    • High-carbohydrate diet
  • Lack of physical activity
  • Excess body weight or obesity
  • Chronic stress
  • Tobacco use (raises BP temporarily and damages arteries)
  • Excess alcohol use

Treatment of Hypertension

Treatment for high blood pressure can involve many options. Many natural substances are highly researched and effective for maintaining healthy blood pressure levels. Hi-Phenolic, a patented herbal formula proven in medical studies to lower blood pressure. Carditone is another well-researched formula for managing blood pressure and heart health. 

  • Mediterranean diet or Paleo diet
  • Reduce salt (sodium): Aim for <1,500–2,300 mg/day.
  • Regular exercise: At least 150 minutes/week of moderate activity (e.g., brisk walking).
  • Weight loss (if overweight): Even 5–10 lb can help.
  • Limit alcohol: ≤1 drink/day (women), ≤2 (men).
  • Quit smoking and avoid secondhand smoke.
  • Stress management: Sleep, mindfulness, relaxation techniques.

Secondary Hypertension 

This type of hypertension usually has a specific underlying cause and can appear suddenly or be more severe. Common causes include:

Medical Conditions

  • Kidney disease
  • Hormonal disorders, such as:
    • Hyperthyroidism or hypothyroidism
    • Adrenal gland disorders (e.g., Cushing’s syndrome, hyperaldosteronism)
    • Pheochromocytoma
  • Obstructive sleep apnea
  • Diabetes/insulin resistance

Medications and Substances

Lifestyle and Environmental Risk Factors

High Triglycerides, Low HDL, and Non-alcoholic Fatty Liver Disease

    Non-alcoholic Fatty Liver Disease occurs when fat accumulates in more than 5% of liver cells.
    It’s closely linked to metabolic health, especially:

    • Insulin resistance
    • Type 2 diabetes
    • Obesity
    • High triglycerides
    • Metabolic syndrome

    NAFLD affects up to 70% of people diagnosed with Diabetes and up to 90% of people who are overweight/obese. An 11-year follow-up study showed NAFLD as a risk factor for developing Type 2 Diabetes.

    Symptoms of NAFLD, High Triglycerides, Low LDL

    Most people already have a diagnosis of Type 2 Diabetes or high blood pressure and are already experiencing fatigue.  Additional symptoms may be: 

    • Discomfort on the upper right side of the abdomen
    • Elevated liver enzymes (AST, ALT) on blood tests

    Diagnosis of NAFLD, High Triglycerides, Low LDL

    Non-alcoholic fatty liver disease is diagnosed by: 

    • Routine bloodwork (elevated ALT/AST)
    • Ultrasound
    • FibroScan (checks stiffness + fat in liver)
    • MRI if needed
    • Liver biopsy (only if diagnosis uncertain or advanced disease suspected)

    Risk Factors of NAFLD, High Triglycerides, Low LDL

    You are more likely to develop NAFLD if you have:

    Treatment of NAFLD, High Triglycerides, Low LDL

    There is no single medication because it usually occurs with high blood pressure and Type 2 Diabetes.  NAFLD is often reversible with:

    Weight loss (5–10% of body weight)

    This is the most proven therapy and by far the least invasive and least expensive. HepatoCORE contains a patented formulation of phytonutrients designed to support your liver health and weight loss. 

    Diet changes

    • Follow a Paleo or Mediterranean diet
    • Lower sugar intake (especially fructose)
    • Reduce refined carbohydrate intake
    • Eat Anti-inflammatory foods

     Exercise

    • Perform at least 150 minutes per week of cardio exercise 
    • Use resistance training to improve insulin sensitivity

    Managing insulin resistance

    • Treat diabetes or prediabetes with diet, exercise, lifestyle, and medications (if needed) 
    • Medications like GLP-1s or pioglitazone may help

    Concluding Thoughts

    Obesity is a symptom that is present in all metabolic syndromes. Obesity is often coupled with high triglycerides, high blood pressure and heart disease.  Losing weight is a treatment for all metabolic issues and reduces the symptoms or diagnosis of NAFLD, high blood pressure, and Type 2 Diabetes.  As discussed above, there are many medical and lifestyle treatments for obesity and its resulting diagnosis

    Metabolic syndrome (3 or more metabolic diagnoses) affects almost 50% of adult Americans.  And 90% of Americans have at least one metabolic condition such as obesity, type 2 diabetes, NAFLD, or high blood pressure.  We have plenty of medications and recommendations, but no cures….and way too many side effects.  I recommend utilizing a combination or diet, lifestyle changes, exercise, and proven phytonutrients to manage any diagnosis. 

    If you would like a personalized plan to discuss levels and cardiovascular health, Schedule a consult with me, Carly Neubert BA, NC.

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