Understanding Weight Loss Medications

This is my summary of an article written by Precision Nutrition called "Considering (or currently taking) weight loss drugs? Here’s what you need to know" and can be found here: https://www.precisionnutrition.com/should-i-take-ozempic?utm_source=marketingcloud&utm_medium=email&utm_campaign=061725-VAL-BTH-PNC-LeadGen-GLP-1s-BCAST

Your Path to Lasting Health

If you're considering or currently taking weight loss medications like GLP-1 drugs (e.g., Ozempic, Wegovy), this blog aims to provide key insights and strategies for optimising your health journey.

I acknowledge and indeed understand the societal pressures around weight, also choosing medication is a personal decision to be made with a doctor and without judgment.

I appreciate that for many people fat loss is genuinely hard due to environmental, genetic and physiological factors that actively resist it.

Our modern environment encourages overeating and less movement and some genetic predispositions lead to constant hunger signals.

Physiologically, the body often resists fat loss by increasing hunger hormones and making it harder to feel full.

The pervasive issue of fat stigma and discrimination also adds significant stress, further complicating efforts.

Remember taking medication is not "the easy way out."

Obesity is a disease and medication is a tool to help offset biological challenges, much like treatments for other chronic conditions.

How GLP-1 Drugs Work & Their Benefits:

These medications mimic natural GLP-1 hormones, which:

• Trigger insulin secretion (regulating blood sugar and increasing fullness).

• Slow gastric emptying (enhancing fullness).

• Reduce cravings.

This leads to increased feelings of fullness, reduced hunger and quieter thoughts about food.

Beyond weight loss, GLP-1s can offer significant health benefits, including reducing the risk of major cardiovascular events, improving kidney function and potentially helping with addictive behaviours.

Studies show these drugs are effective, with many users achieving 15-20% weight loss when combined with lifestyle changes.

What is a "Healthy Body Weight"?

In my opinion "healthy weight" goes beyond just a number on the scale. It's about:

• More lean mass and less body fat.

• Achieving it through sustainable, healthy behaviours.

• Being easy to maintain without extreme sacrifices.

• Allowing you to enjoy activities with few limitations.

• Keeping health markers in healthy ranges.

• Feeling good to you.

7 Strategies to Maximise Health & Medication Effectiveness:

Medications don't replace lifestyle changes; they make them more critical and easier to adopt.

If you choose medication, consider these strategies:

1. Eat Nutritiously Despite Side Effects: Opt for palatable, nutritious foods (like smoothies) and avoid large, greasy or highly processed portions, especially if nauseous.

2. Prioritise Strength Training: Aim for at least two full body resistance sessions weekly to preserve muscle and bone mass, as weight loss can sometimes include lean mass.

3. Lean into Lean Protein: Adequate protein intake (1-2 palm-sized portions per meal) is vital for muscle protection.

4. Fill Your Plate with Fruits & Vegetables: These provide critical nutrients and reduce inflammation, supporting overall health and muscle maintenance.

5. Choose High Fibre Carbs: Beans, lentils and whole grains promote fullness and better blood sugar management than refined options.

6. Choose Healthy Fats: Incorporate fats from whole foods like avocado, nuts, seeds, and olive oil to enhance fullness and overall health.

7. Consider Coaching: A coach provides vital support, guidance, problem solving and helps build ingrained habits that make both medication and long term success more effective and sustainable, even if you stop the medication.