How to lose weight in a healthy and sustainable way?

Question

Hi doctor,

I have been struggling with my weight for years. I have tried every diet under the sun, but nothing seems to work long-term. Recently, a friend suggested I try fish oil supplements for weight loss. She swears they helped her shed pounds and improve her overall health. Is there any truth to this? I am skeptical of dietary supplements. How does fish oil supposedly help with obesity? And are there any risks to taking it? I am also confused about nutrition in general. Can you give me some solid advice on how to lose weight in a healthy and sustainable way?

Thanks.

Answer 1

Hi,

Welcome to icliniq.com.

I understand your concern.

The National Institutes of Health suggests you eat about 1 to 1.5 grams of omega-3 fatty acids every day as part of a healthy diet. It is best if it comes from food rather than supplements. You can get more than enough from a three-ounce filet of fresh salmon. Omega-3 fatty acids are one of the "good" types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Your body cannot make them. You have to eat them or take supplements. Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides. When you fry fish in a skillet, you expose the omega-3 fatty acids to high temperatures. As the omega-3 gets overheated, the fatty acids begin to break down, meaning you may end up with significantly less omega-3 in your meal. To reduce exposure to contaminants, remove the fish skin and visible fat before cooking. Grill, broil, or bake the fish. Let the fat drip off during cooking. Avoid using the fat for gravy or sauces. Baking your fish does not require a ton of conscious effort, so it is a relatively simple process once it is in the oven. Baking helps the fish retain the omega-3 fatty acids necessary for your body's development, but it can also be worthwhile for maintaining the vitamin D content for specific fish. Some research has found that taking daily collagen powder could help make your bones denser, slowing the aging process that makes them brittle and helping your body produce new bone. Skin elasticity and hydration. Collagen supplements have been shown to improve skin hydration and elasticity in older people. With that said, here are the best collagen-rich foods to add to your eating pattern to boost your intake.

Beef bone broth.
Bovine—aka cattle.
Skin-on chicken.
Pork bone broth.
Sardines.
Organ meats.
Collagen infused drinks.
Gummy candy.
Berries.

I hope this information will help you.

Thanks.