With never-ending weight-loss conversations spreading conflicting ideas on how to successfully shed a few pounds, it’s easy to feel overwhelmed. But growing scientific evidence is now suggesting that it has barely anything to do with eating less. So how can you really lose weight – and keep it off for good?
Words: Amy Dowrick | Images: Shutterstock
The most common piece of weight loss advice has followed the same framework for decades. Eat less. Move more. Suppress your appetite with this pill. Restrict your diet with this routine. Fix your calorie intake with this prescription. The list goes on.
But emerging science is now suggesting that we have been getting it all wrong. It’s now considered by experts that hormones that regulate hunger, fullness and blood sugar play a more major role in determining when we eat – and in turn can affect how full we feel and how our bodies use that energy.
“Weight loss and weight regulation is not just about how much you eat – it’s about how your body processes food, regulates hunger signals, and manages metabolism,” says researcher and pharmacist Mike Wakeman.
“Rather than forcing appetite suppression, a more advanced approach is to enhance GLP-1 and GIP signaling, slow their breakdown, stabilize blood glucose and improve metabolic flexibility.”
The role of hormones
To get science-y, your appetite is not controlled by willpower alone. It is governed by a network of hormones that regulate hunger, satiety (the feeling of fullness), blood glucose, and energy storage. Two of the most important are:
GLP-1 (Glucagon-Like Peptide-1)
GLP-1 is released in the gut after eating and plays a key role in reducing appetite, slowing gastric emptying, improving insulin response and increasing a feeling of fullness (satiety).
GIP (Glucose-Dependent Insulinotropic Polypeptide)
GIP works alongside GLP-1 to stimulate insulin release, support glucose metabolism and influence fat storage and energy balance.
And according to Mike, GLP-1 and GIP together are central to how the body manages food intake and energy – so methods that affect these hormones in particular have a lot more kudos than we’ve been led to believe.
Control your metabolism with these key ingredients
GP Dr Nisa Aslam reveals the key ingredients to control your metabolism:
Glucomannan
Glucomannan is a soluble fibre that expands in the stomach, but its effects go beyond physical fullness.
“It slows gastric emptying whist enhancing GLP-1 release and improving satiety signalling,” says Mike. “Clinical evidence supports its role in weight loss as part of an energy-controlled diet. By prolonging nutrient absorption, glucomannan helps sustain GLP-1 activity.”
Berberine
Studies have shown that berberine increases GLP-1 secretion, improving insulin sensitivity and activating AMPK (the energy regulation pathway).
“Berberine may also influence DPP-4 activity, helping preserve incretin hormones. This makes it central to regulating both appetite and metabolism,” says Dr Nisa.
Cinnamon extract
According to Mike, cinnamon has also been shown to improve insulin sensitivity, reduce post-meal glucose spikes and enhance GLP-1 secretion.
“By stabilising blood sugar, cinnamon helps prevent the rapid fluctuations that trigger hunger and energy crashes,” he adds.
White mulberry
White mulberry works by inhibiting carbohydrate-digesting enzymes and reducing glucose spikes, which indirectly supports GLP-1 activity, improves satiety and reduces fat storage.
Fenugreek
According to Dr Nisa, fenugreek contains soluble fibre and bioactive compounds that help increase satiety, improve glycaemic control and support GLP-1 signalling.
“Clinical studies show it can reduce appetite and improve metabolic markers,” she adds.
Green tea extract
Green tea catechins (particularly EGCG) help enhance fat oxidation, improve energy expenditure and support GLP-1 pathways – and may also help prolong feelings of fullness.
Polyphenols (resveratrol, curcumin, quercetin, pomegranate)
Polyphenols play a key role in reducing inflammation, supporting metabolic signalling and modulating incretin hormones.
Some polyphenols have been shown to help enhance GLP-1 secretion, inhibit DPP-4 activity and improve insulin sensitivity – with Curcumin and resveratrol particularly linked to improved metabolic health and reduced fat accumulation.
The role of blood sugar in overeating
GLP-1 and GIP are closely tied to blood glucose levels, so when blood sugar spikes and crashes, hunger increases, cravings intensify and fat storage is promoted.
Slowing glucose absorption and improving insulin sensitivity can not only stabilise your energy levels but will also reduce the triggers for overeating.
The gut–brain connection
GLP-1 is produced in the gut but acts on the brain to regulate appetite, which makes gut health, microbiome balance and fibre intake of high importance.
Ingredients such as glucomannan and polyphenols support healthy gut signalling, improved satiety responses and reduced appetite.
Practical strategies for healthy weight management
Prioritize nutrition
“Increase your protein and fibre levels as they reduce refined sugars and focus on whole foods,” says Dr Nisa. “Good news for those of us wanting to lose weight or maintain weight loss.”
Focus on movement
Mike recommends combining resistance training and cardio for optimal benefits – and especially staying active during travel.
Lifestyle choices
“Always maintain good sleep and aim for 7-9 hours a night,” says Dr Nisa. “Managing stress levels is also vital, avoiding sweet or savoury indulgence when feeling frazzled or low. And stay hydrated as this is not only vital for our health and wellness needs but it will help keep you fuller for longer.”
Looking at effective weight loss methods is not simply about eating less – it is about how the body processes food, regulates hunger, and manages energy. “Hormones such as GLP-1 and GIP play a central role,” adds Mike. “By supporting these pathways, it is possible to improve satiety, stabilize blood sugar and enhance metabolism – all vital for helping to drive weight loss or maintain a healthy weight.”
Mike Wakeman is a pharmacist with Master’s in Pharmaceutical Analysis, Nutritional Medicine and soon Clinical Oncology. He is currently engaged as a healthcare consultant for UK, Irish, German, Canadian, Australian and Japanese companies. Find out more on his expertise at www.herbalmedicines.uk
Dr Nisa Aslam is a Specialist GP with over 15 years in clinical expertise, lifestyle support, and prescription treatments. She private clinic White Giraffe to offer compassionate, evidence-based care that treats weight loss as the medical issue it is. Find out more at whitegiraffe.clinic
