Losing weight and maintaining that weight is a goal that many people are struggling with. The basic principle of weight loss is very simple: burn more calories than you consume.
We explain some evidence-based strategies for weight loss that include lifestyle changes, dietary approaches, exercise routines, medical interventions, etc.
Lifestyle
Successful weight loss journeys start with sustainable lifestyle changes.
With these modifications, you can create an environment that will help in weight loss and even long-term health.
Self-Monitoring
This is one of the most effective strategies where you have to track what you eat, your exercise routines and record your weight.
There has been good research that shows that people who consistently monitor their diet and exercise habits are more likely to lose weight and also keep it off for long.
You can use some tools like:
-food diaries/smartphone apps
-fitness trackers/pedometers
-regular weigh-ins
Realistic Goals
Your goals should be achievable and specific for weight loss. You should not be aiming for rapid or drastic weight loss. 1 to 2 pounds every week is considered healthy. Try to set both short-term as well as long-term goals. Review these regularly.
Stress Management
Chronic stress can cause high cortisol production and emotional eating.
Try stress reduction techniques like:
- mindfulness and meditation
- regular physical activity
- adequate sleep
- CBT for stress management
Diet
A balanced, nutritious diet is basic for weight loss and general health. There’s no single solution to this problem but there are some common strategies that everybody can follow.
- Reduce calories: this is a basic step. Try portion control, low calorie foods, restriction on liquid calories, etc.
- Macronutrients: the composition of your diet matters. Go for a balanced intake of macronutrients. Protein should be 10 to 35% of all your calories; carbohydrates should be 45 to 65% of all your calories; fat should be 20 to 35% of all your calories.
- Diets: you can try different types of diets like plant based or Mediterranean. Avoid extreme diets, though. While some diets focus on more fat content, the other focus on more protein content, either way, you should choose something that suits your body.
Exercise
Your general health depends on physical activity and weight loss is no stranger to this aspect. CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigourous-intensity aerobic activity every week for all adults.
1. Aerobic exercise: more commonly known as cardio. This is effective for burning calories and improving your cardiovascular health. For example, brisk walking, cycling, jogging, swimming, dancing, etc.
2. Strength training: this can improve your muscle mass during weight loss activities. It boost your metabolism. You should try to get in at least two strength training sessions every week, targeting all your muscle groups.
3. HIIT: this involves short bursts of intense exercise with periods of rest or low-intensity activity, depending on your fitness levels. This form of exercise continues to burn calories, even after your exercise is done.
Medicines
For people who have tried everything only to get mildly good results, medications are a very helpful resource. These really help those with obesity or weight-related health conditions.
FDA has approved several medications for that purpose. For example, Orlistat (Xenical), Liraglutide (Saxenda), Semaglutide (Wegovy), etc.
Wegovy has gained a lot of popularity in recent years. It is a subcutaneous injection. If you buy it from retail pharmacies, it may be priced higher compared to online pharmacies. Buy Wegovy online from Canadian pharmacies for best rates.
Parting Thoughts
So, if you want to be successful in weight loss, you might need more than one approach at the same time. You need a combination of efforts in all categories of lifestyle, diet, exercise, medications, etc.
Remember, sustainable weight loss is a gradual process – be patient.