Simple Steps to Lose Weight

• January 11, 2025

Simple Steps to Lose Weight

A normal healthy individual’s daily estimated calorie requirement is between 1,800 - 2,200 kcals.

For losing weight, you can either decrease your daily calorie intake or burn more calories to increase your daily calorie requirement.

• To lose weight, if a person consumes fewer calories than the body needs, the body will begin to break down extra fat to make up the calorie deficit. For instance, if a person's daily requirement is 1,800 kcals but they consume only 1,500 kcals, the body will start breaking down fat to fill the 300 kcal gap, leading to weight loss over time.
• Alternatively, if a person burns more calories through exercise, they can create a calorie deficit as well. For instance, if a person requires 1,800 kcals but consumes 1,900 kcals and then burns 400 kcals through exercise, their effective intake becomes 1,500 kcals. The body will then start using fat to make up the 300 kcals it needs, resulting in weight loss over time.

Diet and Exercise are the Main Pillars for Losing Weight

Exercise

• Exercise has a 20-30% impact on losing weight.
• The World Health Organization (WHO) recommends 150-300 minutes per week of moderate to intense aerobic physical activity, including:
  • Jogging
  • Swimming
  • Jumping rope
  • Cycling
  • Soccer
  • Brisk walking

Diet

• Diet has a 70-80% impact on losing weight.
• For weight loss, the diet should be tailored to ensure a person consumes fewer calories than their body requires.
• There is no single meal suitable for weight loss; however, avoiding processed foods and opting for whole foods is beneficial.
• A good start for weight loss includes reducing the intake of carbohydrates, such as potatoes, rice, and sweets, which often contribute to weight gain. An ideal weight-loss diet is low in carbohydrates and high in protein, usually including low-carb, high-protein foods and non-starchy vegetables.

Foods Good for Weight Loss

• High Protein and Low Carb:
  • Fish (salmon, tuna)
  • Turkey
  • Beef
  • Chicken
  • Shrimp
  • Cottage cheese
  • Low-carb Greek yogurt
  • Eggs
  • Peanuts
  • Almonds
• Vegetables:
  • Carrots
  • Cucumber
  • Spinach
  • Pumpkin
  • Cauliflower
  • Avocado
  • Green peas
  • Mushrooms
  • Broccoli
  • Asparagus
  • Eggplant
• Fruits:
  • Apple
  • Watermelon
  • Kiwi
  • Papaya
  • Grapefruit
  • Blueberry
  • Cantaloupe
  • Orange

There are also a few drugs available for weight loss, one of which is Tirzepatide, a GLP-1 analogue drug

Tirzepatide (Mounjaro)

In November 2023, the FDA approved tirzepatide for chronic weight management in adults with obesity

• How Tirzepatide (Mounjaro) Reduces Weight: It activates certain hormones known as incretins (GLP-1 and GIP), which are produced by the gut when food enters. This stimulates insulin production to balance blood sugar levels. It also helps control appetite by acting on the brain and slowing food movement through the stomach, making a person feel full faster and stay full longer. This results in reduced calorie intake and weight loss.
• Side Effects: Common side effects of tirzepatide include nausea, vomiting, diarrhea, and abdominal pain, particularly at the beginning of treatment or when the dosage is increased, as the body adjusts to the medication.

In summary, weight loss relies on creating a calorie deficit, which can be achieved through a balanced combination of diet and exercise. A diet that emphasizes high-protein, low-carb foods, along with non-starchy vegetables and selected fruits, plays a crucial role, while regular physical activity provides additional support. For those who need assistance beyond lifestyle changes, medications like tirzepatide offer an option to manage appetite and metabolism, though they come with potential side effects. By adopting sustainable dietary habits, incorporating regular physical activity, and, if necessary, consulting healthcare providers for medical options, individuals can work toward their weight-loss goals and support overall health.

Book a consultation with us to discuss a comprehensive weight-loss plan that aligns with your lifestyle. Let AGMC Clinic support you on your journey to better health—every step of the way

Written by
Dr. Adnan Ahmad Khan
General Practitioner Aesthetic