Weight loss

Obesity, or carrying excess body fat, can go by many names—chubby, overweight, fat. But at what point does it become a health concern? Doctors typically assess this through the Body Mass Index (BMI), a calculation based on weight in kilograms divided by height in meters squared. 

• Healthy weight: BMI of 18 to 25 
• Overweight: BMI of 26 or higher 
• Obesity: BMI above 30 
• Severe obesity: BMI of 35 or more 

Waist circumference is another important measure, as abdominal fat poses higher health risks than fat in other areas. For men, a waistline over 102 cm, and for women, over 88 cm, indicates increased health risks. 

Obesity often results from eating more than the body needs while getting too little physical activity. Factors that can contribute to weight gain include: 

• Certain medications 
• Genetic predisposition 
• Quitting smoking (which may increase snacking) 
• Hormonal changes, such as menopause 
• Underlying health conditions 

While lifestyle is usually the main factor, these issues can also play a role. 

Carrying extra pounds can make everyday tasks more difficult, leading to symptoms like joint pain, fatigue, and reduced mobility. Beyond discomfort, obesity also raises the risk of serious conditions, including heart disease, type 2 diabetes, and some cancers. It can also contribute to mental health challenges, such as depression. 

The good news is that losing weight can help alleviate these symptoms and lower health risks. 

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

• Change your eating habits 
• Drink more water 
• Get more exercise 

This approach is easier to maintain and delivers longer-lasting results. 

Healthy weight loss tips

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

• Fruits and vegetables: These should be a staple in your diet, providing low-calorie, nutrient-rich benefits. Aim for at least 300 grams of vegetables daily, and ideally 500 grams, plus two pieces of fruit. 
• Proteins: Essential for muscle maintenance and reducing hunger. Include lean meats, nuts, eggs, and cottage cheese. 
• Calcium-rich foods: Keep bones strong with dairy products or plant-based alternatives enriched with calcium. 
• Healthy fats: Found in foods like fatty fish, nuts, and vegetable oils, these fats support heart, brain, and skin health. 
• Fibre: Helps with digestion and stabilizes blood sugar levels. Include whole grains, fruits, and vegetables to increase your fiber 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 eliminate toxins and can make you feel fuller. Aim for at least 2 liters of water per day. Tea without sugar or sugar-free drinks can also help, while coffee counts if taken without added sugar. Avoid high-calorie beverages like alcohol and fruit juices, which can add extra calories quickly. 

Why exercise is essential for healthy weight loss

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

This doesn’t mean daily gym visits are necessary. Walking, gardening, or cycling can be just as effective in burning calories. 

If you've changed your diet and increased your physical activity, you should soon notice improvements in energy levels and general health. Your clothes will fit better, and the scale might show progress. 

In some cases, lifestyle adjustments may not be enough, especially if appetite control is challenging or significant weight loss is needed. Here, weight loss medications might help. 

Types of weight loss medication

Various medications can aid weight loss: 

• Regenon (Tenuate): An appetite suppressant that reduces feelings of hunger. It’s typically used for a few weeks, not as a long-term solution. 
• Xenical: Limits fat absorption, helping reduce calorie intake. 
• Orlistat: Works similarly to Xenical by blocking fat absorption from meals. 
• Mysimba: Contains naltrexone and bupropion to regulate appetite and energy use in the brain, aiming for at least 5% weight loss within 16 weeks. 

Weight loss injections

• Wegovy: Administered weekly, it mimics a natural hormone that reduces appetite. 
• Saxenda: Another injectable option that manages hunger by controlling blood sugar levels. 

These medications are prescribed based on BMI and other health factors. 

Over-the-counter weight loss products

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

Weight loss medications aren’t a magic bullet. They must be combined with healthy habits to be effective. Always consult a healthcare professional before starting any weight loss treatment.