How to Lose Weight
Losing weight is a goal that many people aspire to achieve. However, with so much information available on the topic, it can be difficult to know where to start. Obesity is a growing concern, and with the associated health risks, the importance of maintaining a healthy weight cannot be understated. Fortunately, there are plenty of natural ways to lose weight, such as eating a healthy diet and getting regular exercise. But with so many different diets to choose from it can be confusing to know which one is right for you, or, it could be that other methods of losing weight, such as using a weight loss medication, could work better for you. In this article, we'll explore the best ways to lose weight naturally, what obesity is and why it's a concern, what diet you should follow, and what medications you can use to help you on your weight loss journey.
Google Web Story - How To Lose Weight
Check out UK Meds helpful Google Web Story guide to how to lose weight:
What are the best ways to lose weight naturally?
Everyone would like to lose weight naturally. Unfortunately, it is easier for some than others to do so. There are tried and tested methods of naturally losing weight that could work for you, including:
Eating a healthy, balanced diet that is high in fibre and protein and low in processed food, sugar and fat (WebMD, 2024).
Regularly exercising for at least 30 minutes on most days of the week (Mayo Clinic, 2021).
Drinking plenty of water helps you feel fuller and reduce calorie intake (WebMD, 2022).
Getting plenty of sleep, with the aim of between 7 and 8 hours a night (Sleep Foundation, 2023).
Reduce stress as it is proven to contribute to weight gain (Verywell Mind, 2022).
Can regular exercise help you to lose weight?
Yes, regularly exercising will definitely help you to lose weight (Swift et al, 2013). Exercise will help you to burn calories and will thus make you lose weight. According NHS (2021) you should aim to complete at least 30 minutes of exercise for the majority of the days of the week (or the equivalent of 150 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week). Good exercises for those who struggle with their weight include walking, running, cycling and swimming (Women's Health, 2023).
Is dieting always a healthy way to lose weight?
Dieting can be an effective way to lose weight, but it's not always a healthy or sustainable approach. Many fad diets promote quick weight loss through restrictive or unbalanced eating patterns, which can be harmful to your health in the long run (British Dietetic Association, 2021). In fact, some studies have shown that people who diet frequently are more likely to develop disordered eating habits (Natural Food Therapy, 2023) and even gain weight over time (Grodstein et al, 1996 ; Mann et al, 2007).
What are the best long-term ways to lose weight?
The best long-term method of losing weight to ensure that you remain healthy is to live a sustainable, healthy lifestyle that includes a balanced diet and regular exercise (Mayo Clinic, 2021). It is important that long-term weight loss is a journey and not a quick fix and that you will need to be disciplined in order to get the results you want.
What is obesity?
Obesity is a medical condition characterised by excess body fat that can have negative effects on health (Mayo Clinic, 2023). It is typically diagnosed using a person's body mass index, also known as BMI. This is a measurement of body weight relative to height. A BMI of 30 or higher is considered obese (NHS, 2022).
Is being overweight the same as being obese?
Being obese and being overweight are relatively similar, however, there is a difference. Being overweight refers to having a body weight that is above what is considered to be healthy for a given height, age, and gender. This is measured using BMI. According to the Centers for Disease Control and Prevention (2022) a BMI between 25 and 29.9 is considered overweight. When someone has a BMI of over 30, they are considered to be obese. Someone can also be considered morbidly obese. This is when they have a BMI of over 40. This level of obesity is considered to be dangerous as it increases the risk of developing health conditions such as type 2 diabetes, high blood pressure, heart disease and stroke (Verywell Health, 2024).
What diet should you eat to lose weight?
It is important that you eat a healthy, balanced diet if you are trying to lose weight. There are a number of different diet plans that people choose to follow, however, finding what really works for you is the best way to do things. Your doctor, qualified nutrition specialist or healthcare professional can help you to achieve sustainable weight loss with a recommended and healthy diet plan.
How many vegetables should I have in my main meal?
In general, it is recommended that you aim to fill at least half of your plate with vegetables (Harvard School of Public Health, 2023) and/or a minimum of 5 portions of a variety of fruit and vegetables each day (NHS, 2022). This is because fruit and vegetables are an important source of vitamins, minerals, and fibre (NHS, 2022). They can also help you to maintain a healthy weight and reduce the risk of chronic diseases such as heart disease and diabetes (WHO, 2014).
Which carbohydrate food sources are the best for losing weight?
It's important to choose carbohydrate sources that are nutrient-dense and have a low glycemic index. Some carbohydrate sources that are great to have in your diet include:
Whole grains such as brown rice and quinoa (Diabetes UK, 2023)
Non-starchy vegetables such as broccoli, spinach and cauliflower (Men's Health, 2023)
Sweet potatoes (WebMD, 2024)
Which protein food sources are the best for losing weight?
Protein is an essential nutrient that plays a crucial role in weight loss. It helps to promote feelings of fullness which can reduce overall calorie intake and promote weight loss. According to WebMD (2023), some good sources of protein include:
Lean meat such as turkey breast, chicken breast and pork loin
Eggs
Nuts and seeds such as almonds and walnuts
Which dairy food sources are the best for losing weight?
Dairy foods are a great source of protein, calcium, and other important nutrients. However, some dairy products can be high in fat and calories, so it's important to choose wisely when trying to lose weight. Some good dairy foods include:
Low-fat or fat-free milk (NHS, 2023)
Greek yoghurt (BBC Good Food, 2023)
Cottage cheese and quark (NHS, 2023)
Whey protein (Medical News Today, 2020)
Which fish are the best food sources for losing weight?
Fish is an excellent source of protein, omega-3 fatty acids, and other important nutrients, and can be a great addition to a weight-loss diet. According to Eat This, Not That! (2023) these are some of the best fish food sources for losing weight:
Salmon
Tuna
Cod
Trout
Sardines
Which cooking oils are the best for losing weight?
Cooking oils are a common ingredient in many recipes and can be a healthy addition to a weight-loss diet when used in moderation. According to Women's Health (2019), here are some of the best cooking oils for losing weight:
Olive oil
Extra Virgin Olive Oil
Avocado oil
Canola oil
Algae oil
Peanut oil
Hazelnut oil
Which spreads are the best for losing weight?
Many spreads can be high in calories, saturated fat, and added sugars, which can contribute to weight gain. Here are some of the best spreads for losing weight:
Guacamole (Yahoo! Life, 2023)
Nut butter (Healthline, 2023)
Hummus (Diabetes UK, 2019)
Low-fat cream cheese (NHLBI, 2024)
Greek yoghurt spread (Eales et al, 2016)
Which fibre food sources are best for losing weight?
Fibre is an important nutrient that can help you lose weight by promoting feelings of fullness and reducing overall calorie intake. According to Harvard Health (2015), these are some of the best high-fibre food sources for losing weight:
Fruits and vegetables
Whole grains
Nuts and seeds
Which medications can help you to lose weight?
For some people, simple diet and exercise is not enough to effectively lose weight. There are a number of different reasons why this may be the case, including health concerns or a difficulty losing weight in other ways. This is where a doctor may recommend weight loss medications to aid you in your weight loss journey.
Are all medications recommended for losing weight?
No, not all medications are recommended for losing weight. While some medications may be effective for weight loss, they should only be used under the guidance of a healthcare professional and as part of a comprehensive weight loss program that includes diet and exercise.
How can Saxenda (Liraglutide) help you to lose weight?
Saxenda (Liraglutide) is a medication that can help with weight loss by reducing appetite and increasing feelings of fullness. Liraglutide (the active ingredient in Saxenda) mimics a hormone in the body called GLP-1 which is released in response to food intake (Mayo Clinic, 2022). Saxenda is typically only recommended for people with a BMI of 30 or higher (Saxenda.com, 2024).
How can Wegovy (Semaglutide) help you to lose weight?
Wegovy, which contains the medication semaglutide, works in a similar way to Saxenda. Semaglutide will mimic hormones in the body to trick the brain into thinking that the stomach is full (University of Surrey, 2023). This subdues feelings of hunger and can help you to consume less calories. Like Saxenda, Wegovy is only recommended for those with a BMI of 30 or higher (GOV.UK, 2023).
How can Mounjaro (Terzepatide) help you to lose weight?
Mounjaro is a weight loss injection pen that contains tirzepatide as its active ingredient. Mounjaro can help you to lose weight in a number of ways. According to Elli.Lilly and Company (2024) can help to regulate your appetite, making you feel fuller for longer and also makes you feel less hungry, helping to reduce calorie intake. It also slows the rate at which food moves through the stomach to the small intestine which prolongs feelings of fullness.
How can Orlistat help you to lose weight?
Orlistat is a medication that can help with weight loss by reducing the absorption of dietary fat in the digestive system (Weiss & Lustig, 2014). Orlistat works by blocking the activity of an enzyme called lipase, which is responsible for breaking down fats in the digestive system (Bansal & Khalili, 2022). By blocking the activity of lipase, Orlistat prevents the absorption of some of the fat in the food that you eat, leading to a reduction in calorie intake and thus leading to weight loss (McKechnie, D.; 2023).
How can Xenical help you to lose weight?
Xenical is a medication that works in the same way as Orlistat. It reduces the absorption of fat in the digestive system to aid with weight loss (EMC, 2022). Xenical is typically taken with meals, and the dosage may vary depending on the amount of fat in the meal. It's important to follow the instructions of a healthcare professional when taking Xenical.
Which weight loss medications are available at UK Meds?
At UK Meds we have a number of different weight loss medications available to purchase including:
Weight Loss FAQs
Should I avoid skipping breakfast to lose weight?
No. While skipping breakfast might initially help you reduce your calorie intake, it is not necessarily a sustainable or healthy way to lose weight. In fact, research suggests that skipping breakfast may potentially lead to weight gain over time, though further research is needed to make this more conclusive (Wicherski et al, 2021).
Should I eat regular meals to lose weight?
Yes. Eating consistent regular meals can actually be a helpful strategy for weight loss (Eom et al, 2022). Doing so can help to control your appetite, as well as helping to ensure you have a regular and steady metabolism.
Can meal planning help you to lose weight?
Yes, meal planning can be a very effective tool for weight loss (Ducrot et al, 2017). When you plan your meals in advance, you are more likely to make healthier choices, stick to your calorie goals, and avoid impulse eating or ordering a takeaway.
Should I increase the amount of fruit and vegetables I eat to lose weight?
Yes. Increasing the number of fruits and vegetables you eat can be a great way to support weight loss (Healthline, 2017). Fruits and vegetables are generally low in calories and high in fibre, which can help you feel full and satisfied without consuming excess calories.
Can consuming less calories help you to lose weight?
Yes, consuming fewer calories than you burn can help you lose weight (Mayo Clinic, 2023). This is because weight loss occurs when you create a calorie deficit, which means you burn more calories than you consume.
Can reducing the amount of junk food you eat help you to lose weight?
Yes, reducing the amount of junk food you eat can be a very effective way to support weight loss (Hodge et al, 2023). Junk food is typically high in calories, sugar, saturated fat, and sodium, which can contribute to weight gain and other health issues.
Can reducing the amount of alcohol you drink help you to lose weight?
Yes, reducing the amount of alcohol you drink can be a very effective way to support weight loss (NHS Better Health, 2024). Alcoholic beverages are often high in calories and can contribute to weight gain. It can also make it harder for you to lose weight.
How much water should I drink to lose weight?
There is no one-size-fits-all answer to how much water you should drink to lose weight, as it can depend on various factors such as your weight and your activity level. It is recommended that you drink 6 to 8 cups of water a day (NHS, 2023).
Can tracking your BMI help you to lose weight?
Tracking your BMI, also known as your Body Mass Index, can be a useful tool to help you assess your weight status and set your weight loss goals. However, monitoring it alone is not a guarantee of weight loss as it doesn't account for factors such as body composition, ethnicity, race, gender, and age (Verywell Fit, 2023). .You'll still need to eat healthily and exercise regularly.
Is it healthy to practice fasting?
Fasting is a practice that involves abstaining from food and/or drink for a period of time. While some people choose to practice intermittent fasting for health benefits (John Hopkins Medicine, 2023), it is important to approach it with caution and under the guidance of a healthcare professional.
Is it better to lose weight gradually?
In most cases, it is better to lose weight gradually rather than rapidly. Gradual weight loss is defined as losing 1-2 pounds per week (British Nutrition Foundation, 2024), while rapid weight loss is losing more than 2 pounds per week. This type of weight loss is seen as more sustainable and can be healthier than losing large amounts of weight at a time.
Quiz: Am I Healthy?
Interested in understanding how healthy you currently are? If so, UK Meds quick and simple Am I Healthy quiz can help you to get an idea of if you might want to consider lifestyle changes to improve your overall health.
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