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Weight Loss
Achieving a healthy weight is essential, as obesity can lead to serious health conditions like heart disease and diabetes. Alongside diet and exercise, weight loss medication can help manage weight effectively. These medications work by suppressing appetite, increasing metabolism, or reducing fat absorption, making it easier to achieve and maintain a healthy weight. Explore the options available to find a comprehensive weight loss plan that suits your needs and lifestyle.
Weight Loss Treatments
Weight Loss FAQs
Can lifestyle changes enhance weight loss?
Yes, combining medication with a healthy diet and regular exercise improves weight loss outcomes.
Can I use weight loss medication long-term?
Some medications are approved for long-term use, but it’s essential to follow a healthcare provider’s guidance.
Is weight loss medication suitable for everyone?
Consult a healthcare provider as these medications are generally recommended for those with a BMI over 30 or over 27 with related health conditions.
How long does it take to see results with weight loss medications?
Results can vary, but many people start seeing changes within a few weeks of consistent use.
Are weight loss injections effective?
Yes, options like Saxenda and Wegovy are effective for many people, helping to control appetite and promote weight loss.
Why Some People Struggle to Lose Weight
Losing weight can be straightforward for some, but for others, it’s a real challenge. Several factors may make weight loss harder than expected:
- Genetics: Your genes influence how your body stores fat, how your metabolism works, and how you respond to diet and exercise. Some people naturally burn fewer calories, making weight loss slower.
- Hormonal issues: Conditions like hypothyroidism (an underactive thyroid) or polycystic ovary syndrome (PCOS) can disrupt hormones that regulate metabolism and appetite, making weight loss more difficult.
- Stress and poor sleep: High stress levels increase cortisol, a hormone linked to fat storage, especially around the abdomen. Lack of sleep also disrupts hunger hormones, leading to increased appetite and cravings.
- Medications: Certain medicines, such as antidepressants, steroids, and some diabetes drugs, can cause weight gain or make shedding pounds more difficult.
- Mental health: Depression, anxiety, and low motivation can impact eating patterns and physical activity, contributing to weight gain or stalled loss.
- Lifestyle factors: Busy schedules, long working hours, limited access to healthy food, or a sedentary lifestyle can all prevent successful weight loss.
Understanding these factors helps you to be patient with yourself and seek the right support when needed.
Setting Realistic and Achievable Weight Loss Goals
Setting goals that are realistic and attainable is key to staying motivated and making lasting changes. Unrealistic targets can lead to frustration and giving up early. To set good goals:
- Aim for gradual weight loss: Losing about 0.5 to 1 kg (1–2 pounds) per week is healthy and sustainable.
- Focus on behaviours, not just numbers: For example, “I will drink two litres of water daily” or “I will include vegetables in every meal” rather than only “lose 10 kg”.
- Break big goals into smaller steps: Celebrate milestones like losing your first 5 kg or exercising regularly for a month.
- Be flexible: Life happens, and progress can fluctuate. Adjust your goals as needed without losing sight of your overall aim.
- Include non-weight goals: Improving energy levels, sleep quality, or mood are important markers of success.
This approach keeps your motivation high and reduces the risk of burnout.
Nutrition and Weight Loss
Nutrition is one of the most important pillars of weight loss. What you eat impacts your hunger, energy levels, and overall health. Here’s how to eat well for weight loss:
Choose Whole, Unprocessed Foods
Fruits, vegetables, whole grains (like oats, brown rice), lean proteins (chicken, fish, legumes), and healthy fats (avocados, nuts, olive oil) provide essential nutrients and keep you full longer.
Limit Processed and Sugary Foods
These tend to be high in calories but low in nutrients, causing blood sugar spikes and crashes that trigger hunger.
Watch Portion Sizes
Eating too much of even healthy foods can slow weight loss. Use smaller plates and listen to your body’s hunger cues.
Stay Hydrated
Drinking water regularly can prevent mistaking thirst for hunger and helps with metabolism.
Eat Regularly
Skipping meals can lead to overeating later in the day and disrupt your metabolism. Aim for balanced meals and healthy snacks.
Plan Meals and Snacks
Preparing food in advance helps avoid impulsive, unhealthy choices.
Good nutrition is about balance and consistency, not perfection.
How Physical Activity Supports Weight Loss
Physical activity is crucial not just for burning calories but also for improving overall health and well-being. Here’s how staying active helps with weight loss:
- Burns calories: Any movement requires energy, so increasing physical activity helps create the calorie deficit needed to lose weight.
- Builds muscle: Muscle tissue burns more calories than fat, even at rest. Strength training helps maintain or increase muscle mass during weight loss.
- Boosts metabolism: Regular exercise increases your resting metabolic rate, meaning you burn more calories throughout the day.
- Improves heart and lung health: Cardiovascular exercises like walking, cycling, or swimming strengthen your heart and improve stamina.
- Enhances mental health: Exercise releases endorphins, reducing stress, anxiety, and depression, which can otherwise affect weight.
- Supports better sleep: Physical activity can help regulate sleep patterns, which is important for weight management.
You don’t need a gym membership; activities like brisk walking, dancing, gardening, or playing with children count as valuable exercise.
Myths About Weight Loss
There’s a lot of misinformation around weight loss that can confuse and mislead people. Here are some common myths and the truths behind them:
- Myth: Cutting out all carbohydrates helps you lose weight.
Truth: Carbohydrates from whole foods like fruits, vegetables, and whole grains are important energy sources and provide fibre that aids digestion. Balance is key. - Myth: Skipping meals is an effective way to lose weight.
Truth: Skipping meals often slows your metabolism and leads to overeating later, making weight loss harder. - Myth: Eating fat makes you fat.
Truth: Healthy fats from nuts, seeds, and olive oil are essential for your body and can actually support weight loss when eaten in moderation. - Myth: You have to do intense exercise to lose weight.
Truth: Consistency matters more than intensity. Moderate activities like walking regularly can be very effective. - Myth: Fad diets provide quick and lasting results.
Truth: Most fad diets are unsustainable and may cause nutrient deficiencies or yo-yo dieting. Healthy, balanced eating is best for long-term success.
Staying Motivated on Your Weight Loss Journey
Staying motivated over weeks and months can be difficult, but these tips can help keep you on track:
- Set small, achievable goals: This gives you a sense of accomplishment and helps maintain momentum.
- Keep a progress journal: Recording your food, exercise, and feelings can help identify patterns and celebrate successes.
- Find support: Whether friends, family, or online communities, having others to share your journey with makes it easier.
- Reward yourself: Celebrate milestones with non-food rewards, like a new book, a massage, or clothes.
- Focus on how you feel: Improvements in energy, mood, and fitness can be more motivating than the scales alone.
- Be kind to yourself: Weight loss isn’t always linear. Accept setbacks as part of the process and keep going.
Motivation ebbs and flows—planning for this helps you stick with your goals.
Is Medical Weight Loss Right for You?
Sometimes, losing weight requires more than lifestyle changes alone, especially for those with significant weight to lose or health conditions. Medical support options include:
- Professional advice: Your GP or pharmacist can assess your health, check for underlying conditions, and advise on safe weight loss strategies.
- Prescription medications: Some medicines can help reduce appetite or block fat absorption, but should only be used under medical supervision.
- Referrals to specialists: Dietitians, endocrinologists, or weight management clinics can offer tailored support and monitoring.
- Support for underlying conditions: Treating health issues like diabetes or thyroid problems can improve your ability to lose weight.
Medical support can make your weight loss journey safer, more effective, and personalised.