A Link Between Inflammation and Body Weight (CRP)

Address Any Underlying Health Conditions

If your CRP is already higher at baseline, you definitely want to avoid or improve conditions that would elevate it further. Work with your doctor to address any underlying conditions that are potentially increasing your CRP. 

Exercise

Regular physical activity can help decrease CRP levels over time [R, R].

Good news is that the amount of exercise needed to lower CRP levels is relatively modest. Scientists have made an estimate that the total energy expenditure needed was around 368 – 1,050 calories/week [R].

A big plus — high-intensity exercise is probably the best strategy to lose weight. In addition to promoting fat and calorie burning, it may increase the levels of chemicals that support mental health and suppress appetite such as the neurotransmitters norepinephrine and endorphins, and the neurotrophin BDNF [R, R, R].

Aerobic exercise (like walking, running, swimming, etc) also lead to major reductions in belly fat in multiple studies. Although the reason is not fully understood, yoga can be a useful tool for weight loss too [R, R, R, R, R].

Stress Reduction

Both psychological and social stress can increase CRP [R, R, R].

A study suggests that adolescents who engage and work on resolving their issues (e.g. conflicts with parents, siblings, friends) and thereby decrease stress in their lives also have lower CRP levels [R].

Stress is a well-known obesity contributing factor. It increases cortisol and dynorphin, both of which cause weight gain [R, R, R].

It also increases glutamate, which increases appetite, while decreases NGF and BDNF, both of which are appetite suppressants [R].

Additionally, stress makes the brain resistant to serotonin and dopamine, which may increase appetite and block the rewarding effects of food [R, R, R].

Regular exercise decreases CRP levels over time, while stress increases them. Reduce stress in your day-to-day life, increase physical activity, and work with a doctor to address any existing inflammatory conditions.

Fruits & Vegetables

Healthier meals and diets, rich in fiber, fruits, and vegetables, have been independently associated with lower CRP levels [R, R].

On the other hand, diets high in fat, sugar, and refined grains can increase CRP [R].

The Mediterranean diet is rich in fruits and vegetables, while it limits the foods that may hinder weight loss, such as sweets and refined grains. Studies have confirmed its potential to reduce inflammation and improve metabolic health [R, R, R, R].

In a meta-analysis of 16 trials with over 3.4k participants, Mediterranean diet improved body weight and BMI. It was especially beneficial when combined with calorie restriction, exercise, or when it lasted for more than 6 months [R].

Fiber

High dietary fiber intake has been associated with lower CRP levels [R, R].

Currently, in the US, the average fiber intake is around 15 g/day which is half of the recommended amount [R].

Fiber, both from foods and supplements, is known to increase satiety after a meal and decreases subsequent hunger. Studies suggest that an additional 14 g of fiber per day is associated with a 10% lower energy intake and weight loss [R].

In a meta-analysis of 62 trials with over 3.8k people, soluble fiber modestly but significantly improved body weight and decreased waist circumference even without calorie restriction [R].

Diets rich in fruits, vegetables, and fiber decrease CRP levels and improve weight loss.

Coffee

Research suggests that there’s a link between higher coffee consumption and lower CRP [R, R, R, R].

In multiple smaller clinical trials, caffeine (100-600 mg/day) increased energy use and fat burning. It also helped maintain weight loss in two long-term studies with 2,500 participants [R, R, R, R, R, R].

However, consume coffee in moderation. Remember that a high intake of caffeine can cause adverse effects such as insomnia, anxiety, increased heart rate and blood pressure, increased urination, and muscle twitching [R].

Green Tea

Studies have found that green tea reduces inflammatory biomarkers including CRP [R, R, R].

EGCG caused between 0.2 and 3.5 kg of weight loss in limited human studies. Green tea, meanwhile, is hypothesized to make us burn more calories, even at rest. In most studies, this amounts to a modest 3-4% increase in energy, though some studies have shown an increase as high as 8%. For a 2,000 calorie diet, 3-4% amounts to an additional 60-80 calories per day [R, R, R, R, R, R].

Cocoa and Dark Chocolate

Good news for chocolate lovers — several studies found that cocoa and dark chocolate can help decrease CRP levels [R, R, R, R].

Cocoa contains polyphenols that are believed to promote weight loss, though clinical studies are few and far between. In one study, daily consumption of 49 grams of dark chocolate reduced the quantity of snacks eaten by adults, suggesting that cocoa might decrease appetite or cravings [R].

In mice, cocoa consumption reduced weight gain and fat uptake in the gut. Cocoa also reduced inflammation associated with obesity and improved insulin resistance [R].

Coffee, green tea, cocoa, and dark chocolate have all been associated with lower CRP levels and modest to significant weight loss.