A Comprehensive Guide to Obesity and Weight Loss
Obesity is a complex health condition impacting millions of Americans. If you're struggling with your weight, know you're not alone. Fortunately, achieving a healthier weight and improving your quality of life is possible with the right approach. In this guide, we discuss lifestyle changes, weight loss medications, including popular options like Ozempic, Wegovy, and Zepbound, and how New Tampa Medical Center can support you on your journey to feeling better and gaining your confidence back.
Lifestyle Changes for Weight Loss: How to Make Them Stick
While medications can be a powerful tool, sustainable weight loss often requires adjusting your lifestyle. Here's how to make lasting changes:
Start Small and Go Slow: Don't try to overhaul your life overnight and make a ton of changes at once. You are more likely to abandon your goals altogether if they are too unrealistic. Instead, focus on a few, small, achievable goals like replacing sugary drinks with zero-sugar alternatives, or water, adding a serving of fruit or vegetables with each meal, or going for walks during your lunch break. Small changes build momentum and momentum leads to progress.
Schedule Physical Activity and Find an Exercise Buddy: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Brisk walking, swimming, biking, dancing, and playing with your children or grandchildren are excellent options. Find activities you enjoy and that fit seamlessly into your life and schedule these activities into your schedule to make sure you commit specific times to be active each week. Find a buddy to join in and get active with you, who can help to hold you accountable on your journey. You don’t have to do it alone!
Prioritize Foods Your Body Will Thank You For: Center your diet around whole fruits, vegetables, lean proteins, and healthy fats. Minimize consumption of processed foods, sugar, and unhealthy fats. Choose meals and snacks that both satisfy your hunger and fuel your body. Unable to turn down a good snack? Consider only buying healthy snacking alternatives so that you don’t have to be tempted when at home. Food tracking apps also help to show you how a snack here and there can contribute greatly to your daily caloric intake.
Manage Stress and Clear Your Busy Mind: Chronic stress can sabotage weight loss efforts and negatively impact your overall health. When your body is in a constant state of "fight-or-flight," it releases stress hormones like cortisol, which can contribute to increased blood pressure, weight gain, anxiety, and depression. Finding healthy coping mechanisms like yoga, meditation, deep breathing exercises, or spending time in nature can help with reducing blood pressure, and increasing a positive outlook on life.
Focus on Sleep and Rest: Sleep deprivation has a significant impact on health. It disrupts hormones involved in hunger and metabolism, potentially leading to increased cravings and weight gain. Inadequate sleep is also associated with an increased risk of type 2 diabetes, heart disease, and depression. Incorporating healthy sleep hygiene practices, like avoiding screens before bed and maintaining a consistent sleep schedule, can improve sleep quality and help your achieve your weight loss goals.
Weight Loss Medications: Understanding Your Options
When lifestyle changes alone aren't sufficient, your doctor might recommend weight loss medications. Weight loss medications are most effective when combined with healthy lifestyle changes, like the ones listed above. Here's a breakdown of some popular medication options for weight loss:
Ozempic and Wegovy (Semaglutide): These injectable medications mimic a natural hormone (GLP-1) that helps regulate appetite, blood sugar levels, and potentially improves metabolism. They can lead to significant weight loss but may have side effects like nausea, constipation, or vomiting, so they require close monitoring by your healthcare team. The popularity of the new drugs has led to some shortages, so they might not be available at pharmacies in your area.
Zepbound (Semaglutide, Oral): An oral form of semaglutide, Zepbound works similarly to its injectable counterparts with a lower risk of gastrointestinal side effects. It offers a more convenient administration option.
Phentermine (Adipex-P, Lomaira): Phentermine is an appetite suppressant that works by increasing levels of certain neurotransmitters in the brain. It is a short-term medication, typically prescribed for up to 12 weeks. Potential side effects include increased heart rate, dry mouth, and insomnia.
Compounded Alternatives: Compounding pharmacies can customize medications tailored to your individual needs while potentially offering more affordable alternatives. Always discuss the risks and benefits of compounded medications with your doctor.
All of these medications require a prescription and should only be used under the supervision of a healthcare professional. Your doctor will determine if prescription weight loss medications are suitable for you based on your health history, current medications, and weight loss goals.
Tips for Losing Weight and Keeping It Off
Set Realistic Goals: Focus on losing 1-2 pounds per week. Slow and steady weight loss ensures safety and increases your chances of maintaining your progress in the long term.
Seek Support: Join a support group, engage with an online community, or confide in friends and family. Having people to cheer you on can be a significant motivator.
Discover What Works for You: Weight loss isn't one-size-fits-all. Experiment with different approaches until you find a sustainable plan. Be patient with yourself as you discover what works best for your body and your lifestyle.
Don't Give Up: Weight loss journeys often involve plateaus and setbacks – this is completely normal! Stay committed to your goals, and don't allow temporary setbacks to derail your progress.
Weight Loss Support at New Tampa Medical Center
At New Tampa Medical Center, we understand the challenges of weight loss and are committed to providing you with the right tools and support. Reach out to schedule a weight loss consultation where you'll meet with our care team to assess your health, discuss your goals, and develop the best approach for you. If your doctor recommends medication, they'll work with you on prescription management, monitoring progress, and making any necessary adjustments. We also offer ongoing support, check-ins, nutritional guidance, and ongoing encouragement to help you achieve your weight loss goals.
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