How to Lose Weight: Simple Tips For Your Weight Loss Journey

Losing weight can feel overwhelming, especially with the abundance of information available. Achieving and maintaining a healthy weight is vital for overall well-being, and it’s important to choose methods that are effective, safe, and sustainable. This guide will explore natural weight-loss strategies, the role of a balanced diet and exercise, and how weight-loss medications like Saxenda, Wegovy, and Mounjaro can support your journey.

Key Takeaways

Natural Weight Loss Starts with Lifestyle Changes

• Focus on a balanced diet rich in fibre, lean proteins, and healthy fats. Pair this with regular exercise, at least 150 minutes of moderate activity weekly, and stay hydrated by drinking 6–8 glasses of water daily.

Medications Can Support Weight Loss When Needed

• Prescription options like Saxenda, Wegovy, and Mounjaro help manage appetite and regulate digestion, aiding those with a BMI of 30 or higher. These should be combined with diet and exercise for the best results.

Small Changes Lead to Sustainable Results

• Reduce junk food, alcohol, and processed foods, while increasing your intake of fruits and vegetables. Gradual weight loss—1–2 pounds per week—is healthier and more sustainable than rapid dieting.

Google Web Story - How To Lose Weight

Check out UK Meds Google Web Story guide to how to lose weight:

What Are the Best Ways to Lose Weight Naturally?

Natural weight loss focuses on lifestyle changes that promote gradual and sustainable results. Here are proven strategies:

1. Eat a Balanced Diet

• Prioritise foods rich in fibre, protein, and whole grains.

• Reduce processed foods, sugar, and saturated fats.

• Fill half your plate with vegetables and include a variety of lean proteins, healthy fats, and complex carbohydrates.

2. Exercise Regularly

• Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week (NHS guidelines).

• Activities like walking, running, swimming, and cycling are excellent for burning calories and improving fitness (Swift et al, 2013).

3. Stay Hydrated

• Drinking 6-8 glasses of water daily can reduce calorie intake and support metabolic processes.

4. Get Enough Sleep

• Sleep for 7-8 hours per night to regulate hormones that affect appetite and metabolism.

5. Manage Stress

• Stress can trigger overeating. Practice relaxation techniques like meditation or yoga.

Is Dieting Always Healthy?

Not all diets are created equal. While fad diets promise quick weight loss, they can often lead to unhealthy eating habits (Natural Food Therapy, 2023), and are unsustainable (Grodstein et al, 1996 ; Mann et al, 2007). Instead, focus on a balanced approach:

• Healthy Choices: Incorporate a variety of whole foods.

• Avoid Extreme Restrictions: They can deprive your body of essential nutrients (British Dietetic Association, 2021).

• Listen to Your Body: Choose a plan that fits your lifestyle and long-term goals.

What is Obesity?

Obesity is a medical condition where excess body fat negatively affects health. It is typically diagnosed using the Body Mass Index (BMI):

• Overweight: BMI of 25-29.9.

• Obese: BMI of 30 or higher.

• Morbidly Obese: BMI of 40 or higher, increasing the risk of serious health issues like heart disease and diabetes.

What Should You Eat to Lose Weight?

Vegetables

• Aim for at least 5 portions daily, with a focus on non-starchy vegetables like broccoli and spinach (Harvard School of Public Health, 2023).

Healthy Carbohydrates

• Choose whole grains, sweet potatoes, and quinoa for sustained energy (Diabetes UK, 2023, Men's Health, 2023).

Lean Proteins

• Opt for chicken breast, eggs, nuts, and fish like salmon and cod (WebMD, 2023).

Healthy Fats

• Incorporate oils like olive or avocado oil in moderation (Women's Health, 2019).

High-Fibre Foods

• Include fruits, vegetables, nuts, and seeds to stay fuller for longer.

Weight Loss Medications: A Helping Hand

For individuals struggling to lose weight through diet and exercise alone, weight-loss medications can provide additional support. These treatments are most effective for those with a BMI of 30 or higher or with health conditions linked to obesity.

1. Saxenda (Liraglutide)

• How it Works: Mimics a hormone that regulates appetite, helping you feel fuller and eat less.

• Recommended For: People with a BMI of 30 or higher (Saxenda.com, 2024).

• Learn More: Saxenda.

2. Wegovy (Semaglutide)

• How it Works: Suppresses hunger by mimicking hormones that signal fullness to the brain (University of Surrey, 2023).

• Results: Significant weight loss when combined with diet and exercise.

• Learn More: Wegovy.

3. Mounjaro (Tirzepatide)

How it Works: Regulates appetite and slows digestion, keeping you full longer (Eli Lilly and Company, 2024).

• Benefits: Dual-action mechanism that targets weight loss and blood sugar control.

• Learn More: Mounjaro.

4. Orlistat

• Blocks fat absorption in the digestive system, reducing calorie intake (Weiss & Lustig, 2014; Bansal & Khalili, 2022, McKechnie; 2023).

5. Xenical

• Similar to Orlistat, it helps limit fat absorption and supports a calorie deficit (EMC, 2022).

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. 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. 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, as recommended by the NHS. 

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. 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.

Final Thoughts

Losing weight requires a combination of healthy eating, regular exercise, and sometimes, additional support like weight-loss medications. Sustainable weight loss is a journey, not a quick fix, and it's important to focus on building long-term habits.

If you’re ready to start your weight-loss journey, consider consulting a healthcare professional to determine the best approach for you. Explore safe and effective medications like Saxenda, Wegovy, and Mounjaro, available at UK Meds. With the right tools and mindset, achieving your weight-loss goals is within reach.

Sources

• NHS - Lose weight

• NHS - Healthy eating when trying to lose weight

• NHS - Calorie counting

• NHS - BMI calculator

• NHS - 12 tips to help you lose weight

• NHS Inform - How to lose weight safely

• ESHT NHS - Your simple guide to healthy weight loss