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    Weight Loss
    1234 · 20 min read

    Top Tips for Weight Loss

    If you are currently on you weight loss journey then you will know the key factors are usually consistency, determination and patience. Unfortunately, if you’re wanting to lose weight then waiting to see results is often the most frustrating part, and is also the reason that so many people either give up trying, or return to their bad habits.

    Although there’s no magic quick-fix, there are a number of things that you can do to speed up your weight loss and to help you see the results you want faster. In this article, we will give you our top tips for losing weight effectively, and healthily.

    How can you lose weight?

    Achieve a calorie deficit

    Everyone dreads counting their calories. It seems daunting, confusing and there seems to be plenty of pesky calories hidden in the most unexpected things. But even if you successfully manage to navigate the counting part, do you understand what number you’re meant to be counting to?

    Everyone is told the blanket rule that men need 2500 calories and women need 2000 calories per day, in order to maintain a healthy BMI. Actually, your calorie count should be specifically tailored to you.

    There are a number of helpful calculators that you can use to work this out, but essentially, you need to be in calorie deficit in order to lose weight. Your own calorie deficit is based on your current weight and your activity levels throughout the day. If you burn more, you can eat more.

    For fast but steady weight loss, you should be in a calorie deficit of around 500 calories a day. So if (based on your height, weight and activity levels), you need 1800 (for example) then a 1300 calorie-a-day diet would see you losing 1-2lb per week.

    Do more exercise

    It’s classic, it’s simple and it’s effective. Eat less, move more. That’s essentially the idea behind any weight loss plan and you need to incorporate both exercise and calorie deficits if you want to lose weight at the rate you hope to.

    Try to keep exercise fun and mixed so that you keep it up and don’t get bored. Try to do a mix of cardio (exercises that increase your heart rate and help to burn energy) and toning exercises (exercises that strengthen your muscles). Even exercising 3 times a week will have you noticing a considerable difference.

    Cut down on sugar

    When dieting, it’s not wise to completely ban any particular foods or food groups; this is counter-productive because mentally, it will make you want them more and likely lead to an eventual binge.

    However, it is important to make smarter food choices and try to cut back on certain things. Avoid unnecessary sugars because it’s an easy way to cut back on calories and they’re not very good at providing your body with useful energy. There can be plenty of sugar hiding in fizzy drinks, juices and alcohol so that’s a good place to start when considering cutting down!

    Eat protein, fat, fruit and vegetables

    While some food groups should be getting less attention (like sugar), fat is certainly not one of them. There’s a negative association between eating fats and getting fat but your body needs a variety of good fast to function properly.

    Not only do fats help you to stay fuller for longer, they also provide your brain with important nutrients and contribute to healthy skin, immune system and metabolism. Avoid anything deep-fried or high in saturated fat, but things such as avocado, nuts and olive oil contain healthy fats that your body needs.

    You should also make sure to eat plenty of protein, fruits and vegetables. Protein helps to build and repair muscles while fruit and veg are packed with a variety of nutrients that your body needs to be healthy. Protein will also help you to feel fuller for longer, while fruit and vegetables help to bulk up meals so that you are able to eat more, without eating too many carbs.

    Ensure you are drinking plenty of water

    Often, people confuse being thirsty with being hungry and so you may be eating when your body doesn’t need you to. If you feel hungry, try drinking a glass of water instead and see if the feeling remains; it’s more likely that you’re not drinking enough rather than that you’re not eating enough.

    Drinking plenty of water also helps with healthy digestion, good skin and a better night’s sleep. If you drink a full glass of water before each meal then you’ll find yourself eating far less, and will likely find it easier to stick to the calorie deficit that will result in speedy, effective weight loss.

    What medications can you use to help you lose weight?

    Medications for weight loss

    If you are having difficulty losing weight, consider prescription weight loss medication. The most effective prescription-strength weight loss medications block fat from being absorbed by the body. This includes the medications:

    • Alli - Alli is is an over-the-counter weight loss medication which contains Orlistat.

    • Orlistat - Requires a prescription because it has a higher dosage than Alli.

    • Saxenda - Saxenda is an effective weight loss medication with the active ingredient, liraglutide. It is injectable, and works by suppressing your appetite, as well as reducing cravings.

    • Wegovy - Wegovy is an effective weight loss medication with the active ingredient, semaglutide. It is injectable, and works by suppressing your appetite, as well as reducing cravings. Whilst Semaglutide is also the active ingredient in type-2 diabetes treatment Ozempic, Ozempic is not authorised for weight loss but has been used off-label for that purpose (GOV.UK, 2023)

    • Xenical is the branded version of Orlistat.

    The above medications assist you in losing weight by blocking fats from being absorbed in your digestive tract. The medicine will not help you lose weight by itself, however, you must still engage in a healthy lifestyle of portion moderation and exercise. If you do this, the above medication will assist you in losing weight faster than with diet and exercise alone.

    Related Products

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    From £92.99
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    Related Products

    preview
    From £183.99
    • Suitable for weight management
    • Helps you to feel fuller and less hungry
    • Self-administered injectable weight-loss medication
    preview
    From £92.99
    • Injectable medicine
    • Suppresses appetite
    • Reduces cravings
    preview
    From £66.99
    • Blocks the fat you eat and stops it being absorbed
    • Aids with weight loss
    • Reduces the risk of regaining weight that's been lost

    Blog author

    Scott Weaver

    Scott is an experienced and professional content writer who works exclusively for UK Meds.

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