Weight Loss
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state.
Stages of weight loss
Weight loss generally occurs in two stages — an early, rapid weight loss stage followed by a slower, longer period of weight loss.
Stage 1 — Rapid weight loss
The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It usually happens within the first 4–6 weeks.
Most of the weight loss in this stage comes from carb stores, protein, and water — and to a lesser extent, body fat.
Weight loss tends to occur more rapidly in people who follow a low carb or keto diet than those who follow a low fat diet, as they deplete their body’s carb stores faster, along with water.
However, in the long term, the research remains mixed as to whether a low carb or keto diet offers an advantage for overall weight loss over a low fat diet.
Factors other than diet, including your age, sex, starting weight, and physical activity level, can also influence your rate of weight loss.
For example, men are more likely to lose weight quicker than women, and older adults may lose weight quicker than their younger counterparts, although some of this weight loss may be muscle.
At the same time, you’re likely to lose weight quicker if you have a higher starting weight and exercise more frequently.
Stage 2 — Slow weight loss
Weight loss in the second stage occurs at a much slower rate, but it primarily comes from body fat, generally after 6 weeks and beyond.
At times, you may experience a weight loss plateau during which you experience little to no weight loss.
Weight loss plateaus can occur due to metabolic adaptations that decrease your metabolism and the number of calories you burn while exercising.
However, weight loss plateaus more commonly occur because many diets are overly restrictive and hard to follow, causing people to deviate from them.
Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health, or to change appearance through slimming. Weight loss is the main treatment for obesity, and there is substantial evidence this can prevent progression from prediabetes to type 2 diabetes with a 7-10% weight loss and manage cardiometabolic health for diabetic people with a 5-15% weight loss.
Weight loss in individuals who are overweight or obese can reduce health risks, increase fitness, and may delay the onset of diabetes. It could reduce pain and increase movement in people with osteoarthritis of the knee. Weight loss can lead to a reduction in hypertension (high blood pressure), however whether this reduces hypertension-related harm is unclear.
Techniques
Diet and exercise
The least intrusive weight loss methods, and those most often recommended, are adjustments to eating patterns and increased physical activity, generally in the form of exercise. The World Health Organization recommends that people combine a reduction of processed foods high in saturated fats, sugar and salt, and reduced caloric intake with an increase in physical activity. Both long-term exercise programs and anti-obesity medications reduce abdominal fat volume. Self-monitoring of diet, exercise, and weight are beneficial strategies for weight loss, particularly early in weight loss programs. Research indicates that those who log their foods about three times per day and about 20 times per month are more likely to achieve clinically significant weight loss.
Permanent weight loss depends on maintaining a negative energy balance and not the type of macronutrients (such as carbohydrate) consumed. High protein diets have shown greater efficacy in the short term (under 12 months) for people eating ad libitum due to increased thermogenesis and satiety, however this effect tends to dissipate over time.
Medications
Other methods of weight loss include use of anti-obesity drugs that decrease appetite, block fat absorption, or reduce stomach volume such as Ozempic, Wegovy, Saxenda, Mounjaro etc.
Bariatric surgery
Bariatric surgery may be indicated in cases of severe obesity. Two common bariatric surgical procedures are gastric bypass and gastric banding. Both can be effective at limiting the intake of food energy by reducing the size of the stomach, but as with any surgical procedure both come with their own risks that should be considered in consultation with a physician.
There is a substantial market for products which make weight loss easier, quicker, cheaper, more reliable, or less painful. These include clinics, weight loss groups, and supplements.
10 signs you’re losing weight
How can you tell that your health is steadily improving and your weight loss journey is progressing? Here are some factors to indicate that you’re moving in a good direction:
1. You’re not hungry all the time
If you’re losing weight because you changed your diet to include more proteins and fewer carbs and fat, you may notice that you feel full faster.
That’s because the amino acids in dietary protein send a satisfaction signal to your brain — and that signal isn’t sent by eating the same number of calories in fat or carbs.
Good news here for vegetarians and vegans: A 2013 study found that the satisfaction signal is stronger with vegetable proteins than with animal-derived proteins.
2. Your sense of well-being improves
Losing weight can lead to an all-around improvement in your psychological well-being.
In a 2013 study Trusted Source, people who were trying to lose weight reported that they felt more vitality, more self-control, less depression, and less anxiety than they had felt before their weight loss.
If you’re not feeling these emotional benefits yet, don’t give up: Study participants didn’t report these improvements at the 6-month mark. The big psychological changes showed up at the 12-month interviews.
Another important note: If you’re losing weight as an unintentional side effect of trauma, illness, or a big life change such as a divorce or job loss, you might not be experiencing the same emotional upsurge.
3. Your clothes fit differently
You may notice that you don’t have to jump to pull on your jeans, even before you see a big difference on the scale — which can motivate you to keep doing what you’re doing.
In one 2017 study Trusted Source, around 77 percent of women and 36 percent of men said they’re motivated to lose weight to improve the way their clothes fit their bodies.
4. You’re noticing some muscle definition
It can take some time — usually weeks or months — to build strength and see muscle definition. How fast you see changes will depend on your body and the type of exercise you’ve incorporated into your plan.
One 2019 study Trusted Source found that young women built more muscle mass in their legs when they performed more repetitions of leg curls and presses with a lighter load than with fewer reps and a heavier load.
If you want to keep building muscle as you lose weight, experts recommended trusted Source that you get enough (but not too much) protein and do resistance-type exercises.
5. Your body measurements are changing
A shrinking waist size is good news for your overall health. Researchers Trusted Source tracked 430 people in a 2-year weight management program and noted that a reduction in waist measurement was associated with improved outcomes in blood pressure, blood sugar, and cholesterol.
Other studies Trusted Source have drawn a direct link between your waist circumference and your risk of cardiovascular disease. Whether or not the scale says you’re down, a looser waistband means better heart health.
6. Your chronic pain improves
Weight loss can help decrease pain, especially in weight-bearing areas of the body, like the lower legs and lower back.
In one 2017 study, people who lost at least 10 percent of their body weight noticed the greatest improvement in chronic pain around weight-bearing zones.
In another study Trusted Source, losing 20 percent of body weight dramatically improved knee pain and inflammation in people with arthritis.
7. You’re going to the bathroom more — or less — frequently
Changing what you eat may affect your bowel movement patterns.
Eliminating meat and adding more leafy greens and vegetables to your diet can improve constipation, whereas adding more animal protein to your diet (as many paleo and keto diets do) can make some people more prone to constipation.
If you’re concerned about the differences in your bowel movements, or if they’re interfering with your productivity, it may be a good idea to talk with a nutritionist or healthcare provider about tweaking your plan to improve your gut health.
8. Your blood pressure is coming down
Being overweight can have a negative effect on your blood pressure, making you vulnerable to strokes and heart attacks.
One way to bring down your blood pressure is to lose weight with a healthier diet and more movement. If you’re losing weight, you’re reducing the strain on your heart and beginning to normalize your blood pressure.
9. You snore less
Snoring has a complicated relationship with weight. Researchers have found that people (especially women) who have metabolic syndrome (a precursor to diabetes) have a tendency to snore.
In fact, snoring and sleep apnea may even cause weight gain. For that reason, weight loss is often one of the targeted therapies for people who snore and who have sleeping disorders.
10. Your mood improves
Making healthy changes to your eating habits can lead to a better mood and more energy.
OZEMPIC PEN
Ozempic (semaglutide) is a drug that’s used in people with type 2 diabetes. Ozempic is given as an injection under your skin.
Ozempic can be prescribed to adults with type 2 diabetes to:
- lower certain risks in people who also have heart disease, including heart attack and stroke.
- help manage blood sugar levels, along with lifestyle improvements in diet and exercise.
To learn more about Ozempic’s approved uses, see “What is Ozempic used for?”.
Doctors may also prescribe Ozempic off-label for weight loss or weight management. (With off-label use, a drug that’s approved for certain conditions is prescribed for another purpose.) For details, see “Is Ozempic used for weight loss?”.
Ozempic basics
Ozempic contains the active ingredient semaglutide. (An active ingredient is what makes a drug work.) It belongs to a class of drugs called glucagon-like peptide-1 receptor agonists. Read More… / Buy Now!
SAXENDA PEN
Saxenda (liraglutide) is a drug used for weight management. The drug comes as a liquid solution that you inject daily.
Saxenda is used in adults and some children to help with weight loss. It’s used along with a low calorie diet and exercise.
The active ingredient in Saxenda is liraglutide. (An active ingredient is what makes a drug work.) Read More… / Buy Now!
WEGOVY PEN
Wegovy (semaglutide) is a drug that’s used to help with weight loss in certain people. Wegovy comes as a liquid solution in a prefilled, single-dose pen. It’s given as an injection under the skin.
Wegovy is recommended with exercise and a low calorie diet for long-term weight loss in:
- adults with a body mass index (BMI) of 30 or higher (obesity)
- adults with a BMI of 27 or higher (which is considered overweight) and a health condition that’s related to weight
- children 12 years and older whose BMI is in the 95th percentile or higher (which is considered obesity)
Wegovy has limitations on its use for weight management. To learn more, see “Is Wegovy used for weight loss and weight management?”.
Wegovy basics
Wegovy contains the active ingredient semaglutide. It belongs to a group of drugs called glucagon-like peptide-1 (GLP-1) receptor agonists. Read More… / Buy Now!
MOUNJARO PEN
Mounjaro (tirzepatide) is a drug used to help manage blood sugar levels in adults with type 2 diabetes. Mounjaro comes as an injection that’s given under your skin.
This medication has some limitations of use. To learn more, see “What is Mounjaro used for?” below.
Mounjaro basics
The active ingredient in Mounjaro is tirzepatide. (An active ingredient is what makes a drug work.) Your doctor or pharmacist will show you how to give yourself Mounjaro injections at home. Read More… / Buy Now!