Losing weight is a common goal for many, especially as the New Year prompts us to address weight issues and set healthier resolutions. With numerous options available—from trendy diets to new medications—choosing the right path can be overwhelming. While weight loss can lead to improved health and confidence, it’s crucial to approach it carefully. Drastic measures or unhealthy diets can result in serious health complications, particularly for individuals with conditions like diabetes or kidney disease. Here’s an overview of the top five weight loss methods and essential tips to stay safe while shedding pounds.
1. Calorie-Controlled Diets
Popular diets like the Keto Diet, Mediterranean Diet, and Intermittent Fasting are widely used to reduce calorie intake and promote fat burning. The Keto Diet, for example, shifts your body into ketosis by drastically reducing carbohydrates, while the Mediterranean Diet emphasizes fresh produce, whole grains, and healthy fats (“Mediterranean Diet,” Harvard T.H. Chan School of Public Health).
However, these diets can pose risks if not managed properly. Extremely low carbohydrate intake can lead to dehydration, headaches, or electrolyte imbalances. Intermittent fasting may not suit individuals with diabetes, as extended fasting periods can cause dangerously low blood sugar levels (Cleveland Clinic). If you notice dizziness, fatigue, or unusual cravings, your body may be signaling that the diet isn’t working for you.
2. Weight-Loss Medications
The use of medications like Semaglutide (Wegovy or Ozempic), Phentermine/Topiramate (Qsymia), and Liraglutide (Saxenda) has become a game-changer in weight loss for individuals with obesity. These drugs work by suppressing appetite and mimicking hormones that regulate hunger (Mayo Clinic).
While effective for many, these medications require careful monitoring, especially for individuals with pre-existing health conditions. For instance, those with kidney disease may experience adverse effects, as these drugs can influence hydration and electrolyte levels. Always consult with a physician before starting weight-loss medication, and be alert for signs of complications like persistent nausea, swelling, or shortness of breath.
3. Meal Delivery Services
For those with busy lifestyles, meal delivery services like HelloFresh and Factor offer convenient solutions that cater to specific dietary preferences. These services provide pre-portioned ingredients or fully prepared meals, complete with nutritional information such as calories and carbohydrates, making it easier to plan a week’s worth of meals (“HelloFresh Review,” The Sun; “Factor Review,” The Meal Kit Review).
- HelloFresh: Offers meal kits with fresh ingredients and easy-to-follow recipes, including options like meat, pescatarian, veggie, and calorie-smart meals suitable for weight loss.
- Factor: Provides fully prepared, dietitian-designed meals that cater to various dietary needs, including keto, calorie-smart, and high-protein options. Meals arrive fresh and are ready to heat and eat, making them ideal for those with limited time for meal prep.
These services can help maintain portion control and ensure balanced nutrition, supporting weight loss efforts without the hassle of meal planning and preparation.
4. Weight Loss Surgery
For some, surgical procedures like gastric bypass or sleeve gastrectomy offer a long-term solution to severe obesity. These surgeries have gained popularity, in part due to the work of Dr. Younan Nowzaradan, commonly known as “Dr. Now,” a Houston-based surgeon specializing in treating morbidly obese patients. Dr. Now is featured on the TLC reality series My 600-lb Life, which documents the weight loss journeys of individuals undergoing bariatric surgery under his care (My 600-lb Life, IMDb).
While highly effective, these surgeries come with risks such as infection, nutrient malabsorption, or dehydration. Post-surgery patients must follow strict dietary guidelines to avoid complications. It’s crucial to have access to emergency care, where board-certified ER physicians can handle emergencies arising from post-surgical complications.
5. Behavioral and Lifestyle Changes
Programs like Weight Watchers (WW) and Noom focus on sustainable habits through calorie tracking, portion control, and behavior change. These programs emphasize a gradual approach to weight loss, encouraging members to build healthier lifestyles rather than rely on drastic, short-term fixes. Paired with regular exercise, these methods can lead to gradual and lasting weight loss.
Weight Watchers (WW), in particular, gained renewed prominence when Oprah Winfrey became a part-owner and spokesperson for the program in 2015. Having battled her own weight for decades, Oprah’s involvement highlighted the program’s focus on realistic goals and emotional well-being. She often shared her personal journey, making it relatable for millions who struggle with similar challenges (WeightWatchers).
Similarly, Noom offers a psychology-based approach that addresses the underlying behaviors and emotional triggers behind eating habits. With an easy-to-use app and personalized coaching, Noom helps users identify their obstacles to weight loss and create actionable plans to overcome them (Noom).
However, setting unrealistic goals, such as expecting to lose 20 pounds in a month, can lead to frustration, unhealthy habits, or even physical harm. It’s important to focus on safe and attainable progress. On average, losing 1-2 pounds per week is considered a healthy and realistic target, allowing for steady weight loss without straining the body. Programs like WW and Noom thrive on reinforcing this principle, helping individuals achieve lasting success through education, support, and consistency.
Works Cited
“Factor Review.” The Meal Kit Review, www.themealkitreview.com/blog/factor-review/.
“HelloFresh Review.” The Sun, www.thesun.co.uk/shopping/product-reviews/18953316/hello-fresh-reviews/.
Mediterranean Diet. Harvard T.H. Chan School of Public Health, www.hsph.harvard.edu/nutritionsource/mediterranean-diet/.
Mayo Clinic Staff. “Weight Loss Drugs.” Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-drugs/.
My 600-lb Life. IMDb, www.imdb.com/title/tt2152112/.
“Noom.” Noom Inc., www.noom.com.
WeightWatchers. “Oprah and WW: Our Journey Together.” WeightWatchers.com, www.weightwatchers.com/us/oprah.