Weight Loss

The concept of a "healthy weight" can be subjective, as it varies for each person. The medical community typically uses the body mass index (BMI) as a means of defining weight, but this measure doesn't fully account for individual differences like body composition or personal health impacts. Ultimately, you are the best judge of what feels right for you. A healthy weight is one that allows you to feel comfortable in your body, engage in activities you enjoy, appreciate food and physical activity without anxiety, reduce the risk of health conditions associated with higher body weight, avoid health problems linked to strict dieting or weight fluctuations, and achieve personal health goals. This guide aims to help you identify and reach these objectives.

Treatments

Weight-loss surgery, also known as bariatric surgery, is an option for those who have not succeeded with other treatments. Due to its significant risks, it is recommended specifically for individuals with a Body Mass Index (BMI) over 40, or a BMI over 35 with weight-related health issues. The three main types of weight-loss surgery are gastric band, gastric sleeve, and gastric bypass. The gastric band involves an inflatable band around the stomach; its popularity is decreasing. The gastric sleeve involves permanently removing a large part of the stomach without modifying the intestines. Gastric bypass includes the creation of a smaller stomach pouch connected to the intestine. Undergoing such surgery is a life-altering decision that requires substantial changes to eating habits and lifestyle, hence, extensive preparation and education are necessary before and after surgery.

Medications

Medications can aid in weight loss, especially when diet and lifestyle adjustments fall short. The following options are noteworthy:

• GLP-1 Agonists: These drugs mimic the GLP-1 hormone to manage appetite and digestion. Notable examples include:

• Semaglutide (Wegovy)

• Tirzepatide (Zepbound)

• Liraglutide (Saxenda)

• Dual GIP/GLP-1 Agonists: A new class with effects similar to GLP-1 agonists.

• Other Approved Medications: Options such as:

• Orlistat (Alli, Xenical)

• Naltrexone ER/bupropion ER (Contrave)

• Phentermine/topiramate ER (Qsymia)

It is essential to remember that these medications are not suitable for everyone and may have side effects. Consulting a healthcare professional is crucial to evaluating risks and benefits and determining a suitable choice.

Developing a Balanced Diet for Weight Loss

When seeking weight loss, focus on a balanced diet that aligns with your lifestyle and preferences, bypassing restrictive or impractical diets. Essential components of a nutritious eating plan include:

• Complex Carbohydrates: Sources such as vegetables, fruits, and whole grains provide energy, vitamins, minerals, and fiber.

• Lean and Plant-Based Proteins: These are vital for maintaining muscle mass during weight loss, with sources including poultry, seafood, dairy, nuts, beans, legumes, and soy.

• Unsaturated Fats: Needed for adequate organ function, unsaturated fats are healthier alternatives to saturated and trans fats, available in olive oil, fish, chicken, nuts, seeds, and avocados.

Incorporating Movement into Your Weight-Loss Journey

Physical activity is a key aspect of supporting your weight-loss efforts. Achieving a comfortable weight often motivates individuals to engage in exercise. There is no one-size-fits-all exercise plan. Instead of focusing solely on duration or distance, find activities and exercises that you genuinely enjoy and can sustain. Strive for balance and variety by including both aerobic and strength-training exercises. Aerobic activities like walking, swimming, and dancing benefit cardiovascular health, while strength training through weights or body-weight exercises like yoga is crucial for building muscle. Both forms of exercise play significant roles in weight loss and overall health improvements.