Weight loss

Obesity is often caused by eating more than the body needs whilst getting too little physical exercise. Factors which may contribute to weight gain include: 

• Certain medicines 

• Genetic predisposition 

• Quitting smoking (which may lead to more snacking) 

• Hormonal changes, such as menopause 

• Underlying health conditions 

Whilst lifestyle is usually the main factor, these issues can also play a part. 

Carrying extra weight can make everyday tasks more difficult, leading to symptoms such as joint pain, fatigue and reduced mobility. As well as causing discomfort, obesity also increases the risk of serious conditions, including heart disease, type 2 diabetes, and some cancers. It can also contribute to mental health issues, such as depression. 

The good news is that losing weight can help relieve these symptoms and reduce health risks. 

Losing a few kilos may sound simple, but it requires persistence and patience. Many people try crash diets, but these often produce only temporary results and can be harmful to the body. Instead, focus on sustainable strategies: 

• Change your eating habits 

• Drink more water 

• Get more exercise 

This approach is easier to keep up and delivers longer lasting results. 

Advice for healthy weight loss

Start by making better food choices. This means cutting out sugary snacks and processed foods in favour of healthier options: 

• Fruit and vegetables: These should be a staple of your diet, offering low-calorie, nutrient-rich benefits. Aim for at least 300 grams of vegetables a day, and ideally 500 grams, plus two pieces of fruit. 

• Proteins: Essential for maintaining muscle mass and reducing hunger. Include lean meats, nuts, eggs and cottage cheese. 

• Calcium-rich foods: Keep your bones strong with dairy products or plant-based alternatives enriched with calcium. 

• Healthy fats: Found in foods such as oily fish, nuts and vegetable oils, these fats support heart, brain and skin health. 

• Fibre: Helps with digestion and stabilises blood sugar levels. Include whole grains, fruit and vegetables to increase your fibre intake. 

Remember, even healthy foods should be eaten in moderation. 

The simple secret: drink more, eat less

Don’t underestimate the power of hydration. Water helps flush out toxins and can make you feel fuller. Aim to drink at least 2 litres of water a day. Tea without sugar or sugar-free drinks can also help, whilst coffee also counts if drunk without added sugar. Avoid high-calorie drinks such as alcohol and fruit juices, which can quickly add extra calories. 

Why exercise is essential for healthy weight loss

Your body needs calories to function, even when at rest. Physical activity increases energy expenditure, encouraging the body to burn stored fat. Exercise, combined with healthy eating habits, speeds up weight loss. 

This doesn’t mean you have to go to the gym every day. Walking, gardening or cycling can be just as effective at burning calories. 

If you have changed your diet and increased your physical exercise, you should soon notice an improvement in your energy levels and general health. Your clothes will fit better, and the scales might show some progress. 

In some cases, lifestyle changes may not be enough, particularly if controlling one’s appetite is difficult or significant weight loss is required. In this case, weight-loss medicines might help. 

Types of weight-loss medication

Various medicines can help with weight loss: 

• Regenon (Tenuate): An appetite suppressant which reduces feelings of hunger. It is usually used for a few weeks, not as a long-term solution. 

• Xenical: It restricts fat absorption, helping to reduce calorie intake. 

• Orlistat: It works in a similar way to Xenical by blocking the absorption of fat from meals.

• Mysimba: Contains naltrexone and bupropion to regulate appetite and energy use in the brain, with the aim of achieving at least 5 per cent weight loss within 16 weeks. 

Weight loss injections

• Wegovy: Administered weekly, it mimics a natural hormone which reduces appetite. 

• Saxenda: Another injectable option which helps manage hunger by controlling blood sugar levels. 

These medicines are prescribed on the basis of BMI and other health factors. 

Over-the-counter weight-loss products

Non-prescription products, such as fat burners, appetite suppressants, fat blockers and meal replacements, may help with weight loss. However, they should always be consumed as part of a balanced diet and lifestyle. 

Weight-loss medicines are not a magic bullet. They must be combined with healthy habits to be effective. Always consult a healthcare professional before starting any weight-loss treatment.