A Guide About Weight Loss – Diet, Exercise & Medications

Learn about combining diet, exercise and medications to lose weight. The growing obesity epidemic poses a significant health challenge as each day passes, impacting countless individuals with diseases, mobility issues, and health complications. Embarking on a weight reduction program to attain a healthier body weight could very well be the most crucial step in prolonging your life.

One major hurdle in the realm of weight loss is the abundance of misinformation that pervades the field. The sheer volume of ideas, tips, so-called “best practices,” and elusive “secrets” can easily leave one in a state of bewilderment.

Fortunately, effective weight loss is often more straightforward than we might imagine. It’s important to note that simple doesn’t necessarily equate to easy. However, equipping yourself with knowledge and the right approach to the issue can significantly enhance your ability to adhere to your plan and accomplish your health objectives. Learn about the means to access the support you require to attain a healthier body weight.

Let’s dive in.

What is a healthy weight?

According to Australia’s health department, a normal weight is a BMI score of 18.5 to 24.9 ¹. But what does that even mean?

The body mass index (BMI) scale is a simple way of determining if you fall inside a healthy weight range. The BMI scale takes height and weight into account to determine if the person should lose, gain, or maintain weight.

To calculate your BMI, divide your weight (in kilograms) by height (in meters). You then have to divide that value by your height one more time, which will provide you with your BMI number.

For example, the calculation would look like this for a person who weighs 90 kilograms and is 190 cm tall (1.9 meters):

90 / 1.9 = 47.36

47,368 / 1.9 = 24.93 BMI

Alternatively, you can use an online calculator, which does that for you.

An important note On BMI

The BMI scale is a helpful way to have a rough idea of what goal you should focus on. For example, if the scale puts you at a BMI of over 25, you should consider weight loss. In contrast, if you’re below 18.5, it would be better to gain some weight.

But the BMI scale falls short for certain populations of people because it only takes into account weight and height. The scale doesn’t look at body fat percentage, level of muscular development, bone mineral density, or other factors.

For example, a man with above-average muscular development might score a BMI of over 25, which would technically mean the person is overweight. But he might be at a healthy body fat percentage and at no immediate risk of cardiovascular disease, diabetes, or other health problems.

So, it’s crucial to account for other things aside from the BMI score.

Why is it important to maintain a healthy BMI?

Maintaining a healthy BMI is important for several reasons.

Cardiovascular protection

One of the most important reasons for having a healthy BMI is to maintain good cardiovascular health and reduce your risk of heart disease ².

For instance, papers suggest that excess body fat leads to the narrowing of arteries (coronary artery disease) due to the build-up of fatty substances ³. The condition restricts blood to the heart and often impacts other organs, such as the lungs and brain.

Diabetes prevention

Diabetes is a chronic condition characterized by elevated blood glucose levels ⁴. The disease occurs due to insulin resistance or reduced insulin production by the pancreas. If left unchecked, diabetes can lead to cardiovascular disease, kidney damage, blindness, and more ⁵.

Maintaining a healthy BMI appears to be one of the best ways to reduce the risk of developing type 2 diabetes ⁶, ⁷.

Lower risk of cancer

Cancer comes in many forms, and modern medicine is yet to find cures. The good news is that we can make lifestyle changes that put us at a lower risk of getting cancer in our lifetime. According to research, obesity is linked to a higher risk of several cancers, including of the ⁸:

• Esophagus
• Colon and rectum
• Kidneys
• Liver
• Pancreas
• Thyroid

Lower risk of arthritis

Arthritis is a condition characterized by inflammation and pain in our joints. The condition is relatively common today, with statistics showing that roughly 2.2 million Australians suffer from it today ⁹.

According to experts, a high BMI puts us at an increased risk of developing osteoarthritis because of the greater load on our joints. Additionally, a higher body fat percentage can lead to a quicker breakdown of cartilage ¹⁰.

Having more energy

Energy is a bit of a subjective measure of well-being, but we’ve all had those days when we felt energetic, motivated, and happy. Many factors affect our energy levels, and maintaining a healthy weight is one of them.

Weighing more causes us to burn more energy and become fatigued more quickly, both of which contribute to tiredness.

Maintaining your mental health

According to research, obese individuals are more likely to suffer from a mood or mental disorder ¹¹. One potential reason could be the anxiety people feel from being overweight and the fear of judgment from others.

We certainly need more research in the area, but staying at a healthy weight could be one of the best ways to maintain good mental health.

Prevention of osteoporosis

Osteoporosis is a condition characterized by weak bones. The disease develops slowly over the decades, but it can lead to lower quality of life and dependence on others as we get older.

According to some research, maintaining a healthy weight might play a role in reducing the risk of developing osteoporosis ¹². One reason could be that maintaining a healthy weight is associated with other positive behaviors such as:

• Regular physical activity
• Eating a balanced diet

Both of these behaviors are important for preventing osteoporosis.

How to lose weight

Despite the sheer amount of information and complexity around weight loss, the process is simpler than most people imagine. But to understand it, we have to take a brief look at our metabolism and how the body burns energy.

Our total daily energy expenditure (TDEE) represents the number of calories we burn each day. Our TDEE consists of four primary things ¹³:

• Basal metabolic rate (BMR) – the number of calories your body burns at rest, even if you don’t move a muscle all day long
• Non-exercise activity thermogenesis (NEAT) – the calories you burn from all everyday activities like walking, brushing your teeth, playing with your kids, and more
• Exercise activity thermogenesis (EAT) – the energy you expend during dedicated exercise time
• Thermic effect of food (TEF) – the calories your body burns to break down the foods you eat and absorb their nutrients

Together, these four things make up our TDEE. Weight loss occurs when we consume fewer calories than we burn, also known as creating a calorie deficit ¹⁴. Establishing a calorie deficit comes from taking care of two things: your nutrition and activity level. Let’s take a look.

Nutrition for weight loss

Nutrition for weight loss starts with a calorie restriction, which means eating less. But the goal is to eat the right amount of calories, so weight loss occurs gradually. Eating too little can make you feel starved and increase your risk of muscle loss. So, it would be ideal to lose between 0.5 and one percent of your weight per week ¹⁵. For example, if you weigh 90 kilograms, lose between 0.45 to 0.9 kilos weekly.

Aside from that, your nutrition should be high in protein because it plays a vital role in satiety and supports lean tissue ¹⁶. Foods like meat, fowl, fish, dairy, and eggs will help you get enough of the nutrient.

You should also eat plenty of fibrous veggies for good nutrition and satiety. For instance, a large bowl of mixed greens will barely have 100 to 150 calories, but it will fill you up nicely and provide much-needed fiber, vitamins, and minerals for good health.

Controlling your carb intake by avoiding starchy veggies, processed foods, and grains will help you feel fuller and control your calorie intake more easily.

Lastly, you should be mindful of liquid calories because they also add up quickly. Beverages like alcohol and soft drinks often have hundreds of calories and can quickly erase your calorie deficit, preventing you from losing any fat.

Exercise for weight loss

Exercising for weight loss should come in two forms:

1. Aerobic exercise (cardio)
2. Resistance exercise

Aerobic exercise is beneficial because it delivers numerous health benefits, improves your endurance, and burns extra calories. As a result, you can more easily put yourself in a calorie deficit for weight loss ¹⁷. Two to three weekly sessions of 20 to 30 minutes will be more than enough for most people.

Resistance training is also crucial because it builds muscle mass, which provides a slight metabolic boost. Plus, resistance exercise is an excellent way to maintain the muscle you already have and lose mostly fat ¹⁸.

The best part is that you can reap these benefits with just three sessions of 45-60 minutes per week. Train all the major muscle groups in your body, give yourself enough time to recover, and aim for minor performance improvements.

Medications For Weight Loss

Initiating a weight loss journey can present a formidable challenge, as traditional diet and exercise regimens often fall short of delivering the desired results. Fortunately, advancements in the realm of medicine have introduced innovative solutions for individuals contending with obesity. Among these solutions are GLP-1 medications, a class of pharmaceuticals known for their significant impact on weight reduction.

GLP-1 medications, which abbreviate “Glucagon-Like Peptide-1” medications, are a category of drugs primarily intended to help individuals with type 2 diabetes manage their blood sugar levels. They achieve this by emulating the natural hormones in the body that regulate blood sugar levels.

When combined with a controlled diet, the administration of GLP-1 medications not only aids in blood sugar management but also results in notable weight loss. Typically administered through injections, these medications can be taken either daily or weekly, depending on the specific drug. Your healthcare provider may incorporate these medications into your personalized weight management program.

One TGA-approved GLP-1 medication in this category is Saxenda. Other potential options for select patients include Ozempic and Mounjaro.

Taking the First Step: Join Our Clinician-Led Weight Management Program

Embarking on a journey towards effective weight management begins with a conversation with a healthcare professional. This professional could be your general practitioner (GP) or a specialized weight management clinic such as Medmate. During this crucial consultation, your healthcare provider will conduct a thorough evaluation of your medical history, current health status, previous weight loss attempts, and your weight loss goals.

Assessment for Weight Management

At Medmate, our medical experts take a comprehensive approach to weight management. This approach considers various factors, including your Body Mass Index (BMI), any underlying health conditions, and the effectiveness of previous weight loss endeavors. Typically, eligibility for our medically assisted weight management program is determined when your BMI exceeds 30. The process kicks off with an initial comprehensive consultation and the issuance of a request for initial blood tests.

To calculate your BMI, click here.

The Weight Management Program

After the initial assessment, you will be enrolled in a comprehensive weight management program led by a Medmate clinician. This program covers a range of essential components:

– Defining your target weight and BMI.
– Evaluation of your current caloric intake.
– Determining a target caloric intake aligned with your weight management goals.
– Setting weekly exercise goals, starting with a daily 20-minute walk.
– Reviewing the results of your blood tests.
– If deemed clinically appropriate, issuing prescriptions for medications.
– Providing instructions for at-home care.
– Outlining a program for regular review with the Medmate nursing and medical team.

Lifestyle Considerations

While medications can be significant aids in weight management, it is crucial to understand that they are not standalone solutions. Achieving and maintaining a healthy weight involves incorporating healthy lifestyle choices alongside medication. At Medmate, we are deeply committed to helping you achieve permanent weight loss to improve your immediate health and quality of life and to maximize your healthspan.

Your Medmate prescriber will help you consider the following lifestyle factors to complement your medication

Weight Loss Prescriptions and Medmate

If your healthcare provider determines that medications are a suitable component of your treatment plan, Medmate will facilitate the prescription process through our partner pharmacies that keep medication in stock.

Weight Loss Prescription Fulfillment and Delivery

After your consultation, your prescription will be sent to a Medmate pharmacy. Medmate collaborates with a network of trusted pharmacies throughout Australia, ensuring that medication is readily available and conveniently delivered to your doorstep.

Booking a Free Weight Loss Consultation 

Medmate’s Clinican Led Weight Management service starts by completing a short registration form. One of our friendly nurses will give you a free call for a quick chat to explain how everything works.. Register for a weight loss consultation with this expression of interest form and we will be in touch shortly.

References

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