Weight loss is the process of taking steps to help maintain a healthy weight with long-term changes. This process is not only a way to achieve your ideal weight but also sets the foundation for you to live a healthier and happier life overall. We’ve put together this guide to help you understand exactly what weight loss is, providing useful tips and help for losing weight and delving into the most effective methods of weight loss management.
An introduction to weight management
With this guide, we have put together our essential tips and need-to-know information about weight loss. As a result, this guide is suitable for those who are overweight to get some useful advice and help in losing weight. This guide will go into detail on the following topics:
- What is a healthy weight?
- What causes obesity?
- What effects can being overweight have?
- What is weight loss?
- When is weight loss advised?
- How to manage weight?
- How does exercise help manage weight?
- Dos and don’ts and weight loss treatments
- Useful links
What is a healthy weight?
There are various methods of finding out what a healthy weight is for you individually. BMI is one of the most common methods, which suggests a healthy weight based on your height. You can use the NHS online BMI calculator to find out what weight you should be using this method. You will then find out if you are in the weight category of underweight, healthy, overweight, or obese.
Weight is gauged through BMI as follows:
- Below 18.5 – Underweight
- Between 18.5 and 24.9 – Healthy
- Between 25 and 29.9 – Overweight
- 30 or over – Obese
What causes obesity?
There are several reasons as to why a person can become overweight or obese. These include:
- Overeating - Eating too much food can lead to weight gain. This is because your body stores excess energy from food as fat. Adult men need around 2,500 calories a day, whilst women need 2,000 calories. Being inactive and regularly eating over this amount will lead to weight gain.
- Drinking too much alcohol - Alcohol is high in calories, meaning it can contribute to weight gain in just the same way that overeating can. In addition, alcohol can make you feel hungry which can lead to cravings for high-fat and sugar content foods.
- Choice of food - A person’s choice of diet can cause a person to become overweight or obese. For instance, primarily basing a diet on processed foods and foods high in fat can lead to weight gain.
- Not exercising enough - The amount of exercise a person gets will affect their weight. By exercising very little or not at all, the body may become overweight as the excess fat it carries won’t be burned. It is important to burn more calories than you consume to help keep weight off.
- Living a sedentary lifestyle - In modern-day life, a large amount of time can be spent sitting down, leading to fewer calories being burned throughout the day. Many people spend large portions of the day sitting down while driving, sitting while at work, and sitting at home.
- Genetic conditions - Some conditions can lead to weight gain, such as Prader-Willi syndrome and hypothyroidism. However, these conditions’ ability to impact weight management can be reduced with proper treatment.
What effects can being overweight have?
Poor weight management can lead to several health risks and problems. Being overweight or obese can result in being at risk of different health problems, such as:
- Risk of diseases - Being overweight puts you at risk of certain diseases, such as type 2 diabetes, high blood pressure, sleep apnea, and heart disease.
- Poor mental health - As well as issues with physical health, being overweight can also lead to mental health problems. These can range from a lack of self-esteem to depression and anxiety.
- Cancer - Being obese can put you at risk of several types of cancers, including breast, liver, and kidney cancer.
- Lack of energy - Being overweight can leave you feeling tired and lacking in energy, making activities you enjoy seem less appealing or more difficult to do.
The effects of being overweight can be treated or prevented by adopting a healthy lifestyle. Even small changes can have a large impact, so read below to find out how to put yourself on track for a healthy lifestyle with our weight loss and weight loss management tips.
What is weight loss?
Weight loss is the active process of making lifestyle changes to get down to and maintain a healthy weight. For those who are overweight or obese, weight loss is an important step to take as excess weight can lead to negative health impacts.
The important thing with weight loss is to make long-term lifestyle changes that help you maintain a healthy weight. Effective weight loss management comes from a change in mindset and approach towards food and lifestyle.
Maintaining a healthy weight is essential to leading a healthy and fulfilling lifestyle. Being a healthy weight significantly decreases your risk of many health problems, keeps your energy levels up, and helps you feel in a better mood.
When is weight loss advised?
If you find that you are overweight or obese through your BMI result, you should aim to make lifestyle changes to get your body to a healthy weight. If you’re looking for help losing weight, you can find our best advice and medicinal recommendations below.
How to manage weight?
A healthy weight can be achieved and maintained by keeping up a healthy approach to eating and ensuring you get enough exercise each week. For those who find it difficult to lose weight despite sticking to a healthy routine, there are injections to help weight loss that can assist. Alongside a healthy diet and exercise, these can help make losing weight easier and assist in weight loss management to help you maintain that weight. We discuss these medications in more detail below.
How does exercise help manage weight?
Exercise helps in managing weight as this burns your body’s energy reserves. The energy you receive from food is stored within the body as fat. Therefore by ensuring you get enough exercise each week, you can help to prevent weight gain and instead maintain a healthy weight. To do so, you should aim to get around 150 minutes of exercise each week.
Dos and don’ts
Do
- Eat a healthy, balanced diet - Making sure you eat the right foods as well as the right amount of food is an essential part of good weight management. To give you a guide, the NHS provides advice on how to eat a balanced diet on their website.
- Be active for 150 minutes a week - This can be broken up however you like, but getting at least 150 minutes of moderate aerobic exercise a week is key. This can include many activities such as brisk walking, bike riding, and even rollerblading. Alternatively, 75 minutes of vigorous exercise a week can also provide similar benefits, which includes running, gymnastics, and swimming.
- Drink enough water - The NHS recommends drinking 6-8 glasses of water a day to stay hydrated. Doing so comes with countless benefits for maintaining a healthy lifestyle and good weight management. Drinking enough water can help you to feel fuller, avoid high-sugar drinks and exercise more effectively.
- Rely on others for support - Weight loss can be a much easier process with others supporting you along your journey. By doing so, you will feel more motivated and be less likely to give up on your efforts. You could join a local weight loss group or share your weight loss journey with someone close to you to help you out.
Don’t
- Don’t mainly eat foods high in fat and sugar - Basing your diet predominantly on foods high in sugar and fat should be avoided. These won’t contain the healthy sources of energy to keep you sustained throughout the day and will cause you to gain weight by eating them in excess.
- Don’t skip meals - Skipping meals can lead to more impulsive, poor eating habits later on. Instead, you should aim to eat three meals a day and ensure these are based around protein and high-fibre foods to help you feel full throughout the day.
- Don’t finish your plate if you feel full - Your body will tell you when you have eaten enough food when you start to feel full, and aiming to finish your plate is often why this is ignored. If you have made a meal, you can save the leftovers for tomorrow in the fridge.
Injections to help weight loss
Prescription weight loss medications provide valuable help losing weight alongside regular exercise, a managed calorie intake, and a healthy lifestyle. If you are seeking treatment to aid you in losing weight, you can use our online clinic service. Through this service, you will be provided the relevant medication for you as chosen by one of our prescribing pharmacists after having your condition and symptoms assessed. The medication you may be prescribed can differ from person to person depending on their unique circumstances.
Below is some information on two injections to help weight loss that you could be prescribed through our service, Wegovy and Mounjaro. These have been proven to effectively aid weight loss alongside a balanced diet and regular exercise.
Wegovy
Wegovy is a branded name for semaglutide. In clinical trials for Wegovy, it has proven to be a successful aid in weight loss. In a 68-week trial, weight loss occurred early and continued throughout.
After approximately 28 weeks of treatment, 89.8% of patients treated with semaglutide 2.4 mg achieved a ≥5% weight loss. 40.5% of those who didn’t still saw a weight loss of ≥5% after 68 weeks of treatment.
Mounjaro
Mounjaro is a branded name for tirzepatide. In clinical trials for Mounjaro, Mounjaro has also proven to be an effective weight loss aid. In a 72-week trial, weight loss similarly occurred early and continued through the trial.
At the end of the trial, 89%, 96%, and 96% of patients given 5 mg, 10 mg, and 15 mg tirzepatide once weekly, respectively, had a body weight reduction of 5% or more.
Second Nature
Second Nature provides help losing weight through a medicated weight loss programme to achieve your weight loss goals. Backed by the NHS and developed by leading psychologists and dieticians, this programme can help put you on track to lead a healthier lifestyle. With the help of registered nutritionists and dieticians, delicious yet balanced recipes and scientifically proven recommendations, Second Nature can help make your weight loss more effective with the right support.