Making smart decisions to lose weight involves a combination of healthy eating habits and regular physical activity. Here are some tips that can help you make smart decisions:
- Set realistic goals: Setting realistic weight loss goals can help you stay motivated and on track. Aim for a gradual weight loss of 1-2 pounds per week.
- Know what is your ideal body weight. Focus on reaching your target weight
- Track your food intake: Keeping a food diary or using a calorie tracking app can help you become more aware of your food choices and portion sizes.
- Make healthy food choices: Choose nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed and high-calorie foods.
- Practice portion control: Use smaller plates and avoid eating until you are completely full.
- Stay hydrated: Drink plenty of water and avoid sugary drinks.
- Get regular exercise: Aim for at least 150 minutes of moderate-intensity exercise per week.
- Manage stress: Stress can trigger overeating and unhealthy food choices. Find healthy ways to manage stress such as yoga, meditation, or deep breathing exercises.
Remember, losing weight is a journey and making small, sustainable changes to your lifestyle can make a big difference over time.
It’s also important to consult with a healthcare professional before starting any weight loss Make sure you have basic lab tests performed before you embark on the weight loss journey.
Weight Loss Medication
People often want to know the available choices for weight loss medication. Over the years, different therapies have been marketed for promoting weight loss, including medication like Fenfluramine or “Fenfen”, which was associated with complications of heart valve disorders. Once this fell out of favor, the choices became limited for some time. In the last few years, an impressive armamentarium of weight loss medication has been introduced in the market.
Here is a brief introduction to some of weight loss promoting agents that may be prescribed or recommended by healthcare professionals, including:
- Appetite suppressants: These medications work by reducing appetite and increasing feelings of fullness, which can lead to reduced food intake and weight loss. Examples of appetite suppressants include phentermine and benzphetamine.
- Lipase inhibitors: These medications work by blocking the absorption of dietary fat in the intestines, which can lead to reduced calorie intake and weight loss. The most commonly prescribed lipase inhibitor is orlistat with the brand name of Xenical.
More specifically, the use of orlistat has been associated with several mild-to-moderate gastrointestinal adverse effects, such as oily stools, diarrhea, abdominal pain and fecal spotting.
- GLP1 agonists: As mentioned before, GLP1 agonists are a type of medication that mimic the action of the hormone GLP1, leading to reduced appetite and increased feelings of fullness. They are primarily used for the treatment of type 2 diabetes, but have also been found to be effective in promoting weight loss. Currently, the great hype on weight loss drugs is due to GLP1 agonists. They are the Hollywood celebrity favorites.
- Bupropion and naltrexone combination: This medication is a combination of two drugs, bupropion and naltrexone, that work together to reduce appetite and increase feelings of fullness. It is approved for the treatment of obesity in individuals with a BMI of 30 or higher or in those with a BMI of 27 or higher with at least one weight-related condition.
- Metformin: Although not specifically approved for weight loss, metformin is a medication commonly used to treat type 2 diabetes that can also lead to weight loss. It works by reducing glucose production in the liver and increasing insulin sensitivity.
- Plenity: When taken orally with a meal, the capsules disintegrate in the stomach, resulting in the release of these particles. The individual non clustering hydrogel particles occupy about one-fourth of a person’s stomach volume when that person is fully hydrated
It’s important to note that weight loss promoting medications should be used in conjunction with a healthy diet and exercise program, and are generally only recommended for individuals with a BMI of 30 or higher, or for those with a BMI of 27 or higher with at least one weight-related condition. They may also have side effects and contraindications, so it’s important to consult with a healthcare professional to determine if they are a safe and appropriate option for you.
It is important to note that you must drink 8 to 10 glasses of water per day during weight loss efforts (provided you don’t have other health issues like congestive heart failure)
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Are GLP1 Agonists like Liraglutide, Semaglutide and Tirzepatide helpful in losing weight?
Yes, GLP1 agonists can be helpful in losing weight for certain individuals. GLP1 (glucagon-like peptide-1) is a hormone produced in the intestines that helps regulate appetite and glucose metabolism. GLP1 agonists are a type of medication that mimics the action of GLP1, leading to reduced appetite and increased feelings of fullness.
GLP1 agonists were originally developed for the treatment of type 2 diabetes, but have also been found to be effective in promoting weight loss in people with and without diabetes. Several clinical trials have demonstrated that GLP1 agonists can lead to significant weight loss, with some individuals losing up to 5-10% of their body weight.
It’s important to note that GLP1 agonists are not a magic bullet for weight loss and should be used in conjunction with a healthy diet and exercise program. Additionally, they are not appropriate for everyone and may have side effects, so it’s important to consult with a healthcare professional to determine if GLP1 agonists are a safe and appropriate option for you.
What are the contraindications for using GLP1 Agonists ?
GLP1 agonists are generally safe and well-tolerated, but there are some contraindications and precautions that should be considered before using these medications. Here are some of the main contraindications:
- History of medullary thyroid carcinoma (MTC) or multiple endocrine neoplasia syndrome type 2 (MEN 2): GLP1 agonists should not be used in individuals with a personal or family history of MTC or MEN 2, as these medications can increase the risk of developing MTC.
- Severe gastrointestinal disease: GLP1 agonists can cause gastrointestinal side effects such as nausea, vomiting, and diarrhea. These medications should not be used in individuals with severe gastrointestinal disease, such as gastroparesis or inflammatory bowel disease.
- Pancreatitis: GLP1 agonists can increase the risk of pancreatitis, a serious inflammation of the pancreas. These medications should not be used in individuals with a history of pancreatitis.
- Allergy or hypersensitivity: GLP1 agonists can cause allergic reactions in some individuals. These medications should not be used in individuals with a known allergy or hypersensitivity to GLP1 agonists.
It’s important to note that GLP1 agonists should be used with caution in individuals with a history of renal impairment or heart failure. As with any medication, it’s important to consult with a healthcare professional to determine if GLP1 agonists are a safe and appropriate option for you.
What vitamins should you eat during weight loss program?
While a balanced and nutritious diet is the best way to obtain all the essential vitamins and minerals your body needs, there are a few specific vitamins that can be particularly important during a weight loss program. These include:
- Vitamin D: Vitamin D is important for bone health and can also aid in weight loss. Research suggests that low levels of vitamin D may be associated with increased body fat and reduced weight loss.
- Vitamin B12: Vitamin B12 is important for energy production and can help support healthy metabolism. It’s commonly found in animal-based foods such as meat, fish, and dairy.
- Vitamin C: Vitamin C is an antioxidant that can help protect against oxidative stress and inflammation. It’s also important for collagen synthesis and wound healing.
- Iron: Iron is important for the production of red blood cells and can help support healthy energy levels. It’s commonly found in meat, fish, and leafy greens.
- Magnesium: Magnesium is important for muscle and nerve function and can also aid in weight loss. Research suggests that low levels of magnesium may be associated with increased body fat and reduced insulin sensitivity.
It’s important to note that taking vitamin supplements should not be a substitute for a healthy diet. It’s best to obtain vitamins and minerals through whole foods whenever possible, as they also contain other important nutrients and fiber that can support weight loss and overall health. If you’re concerned about getting enough of a particular vitamin or mineral during your weight loss program, consult with a healthcare professional or a registered dietitian for personalized guidance.
