Scatter plot diagram showing dose-response relationship between gastroesophageal reflux disease symptom scores and (a) degree of weight loss, r = 0.17, P < 0.05, and (b) reduction in waist circumference, r = 0.05, P = not significant.
One such tip is to improve your diet quality. Researchers looked at data from more than 15,000 people and found that those who ate the least processed foods had a lower risk of obesity, while those who ate the most had an elevated risk, according to a study published in February 2023 in Nutricin Hospitalaria. The merits of plant-based diets have been particularly well researched. In one study of more than 200 dieters, those who adopted a low-fat plant-based diet for 16 weeks lost significantly more weight compared with a control group, according to results published in October 2022 in Obesity Science and Practice. Another study published in November 2023 in the journal JAMA Network compared twins on vegan and omnivore diets, and found that identical twins on a healthy vegan diet lost more weight in eight weeks (and experienced improved cardiovascular markers), compared to their identical twin counterparts on an omnivore diet.
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There are also multiple studies suggesting having strong social support in your weight loss effort can help, whether that comes from family and friends, a coach, or even an app or online community. Participating in an online support group can help increase motivation, according to research published in July 2022 in Digital Health. And a 10-year review of literature on the role of social support in online obesity health communities concluded that such support is associated with better adherence to weight loss behaviors, according to a study published in June 2022 in Review of Communication Research.
Setting realistic goals and tracking your progress are key to your success. In fact, research has shown that those who keep track of their behaviors are more likely to take off weight and keep it off. A reasonable rate of weight loss is 1 to 2 pounds per week.
While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don't get too discouraged if a diet that worked for somebody else doesn't work for you. And don't beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it's one you can stick with over time.
Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?
If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can't burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.
We don't always eat simply to satisfy hunger. All too often, we turn to food when we're stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you're worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. If you eat when you're:
Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Aim to lose one to two pounds a week so you're losing fat rather than water and muscle.
Use tools to track your progress. Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.
Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning. Eating only when you're most active and giving your digestion a long break may aid weight loss.
Remember: anything is better than nothing. Start off slowly with small amounts of physical activity each day. Then, as you start to lose weight and have more energy, you'll find it easier to become more physically active.
Under the FDA authorization, Wegovy is supposed to be used for people who are obese or overweight. Those who have a body mass index (or BMI) of 30 or greater are eligible along with those who have a BMI of 27 or greater who also have other health problems such as high blood pressure, diabetes or high cholesterol that make weight loss important.
Cardiovascular risk factors improve in people with obesity or overweight who take Wegovy, but evidence for cardiovascular risk will have to wait until later in 2023 when the SELECT trial is completed. (Learn more about the clinical trial.)
About 42% of American adults are obese, according to the Centers for Disease Control and Prevention (CDC). For years, people have been trying all sorts of methods and medications in search of the perfect weight loss solution.
The active ingredient in Ozempic, semaglutide, does work for weight loss, according to research. It's important that people continue to make lifestyle changes to help their weight loss, such as eating right and exercising.
Ozempic and Wegovy are made by the same company. They both contain the same active ingredient semaglutide. However, Wegovy contains higher doses of it and is designed for weight loss. Ozempic has lower doses of semaglutide and was developed specifically for type 2 diabetes patients.
Ozempic can help people lose weight, which can reduce the risk for many other serious health conditions, such as heart problems. Semaglutide treatments can also be used as an alternative to bariatric surgery for some patients who are obese. The degree of weight loss achieved with surgery is usually much greater and lasts longer than with medications.
There are reports of a drug shortage involving Ozempic and Wegovy, as of July 2023. When people use Ozempic off-label for weight loss, type 2 diabetes patients who rely on Ozempic may struggle to find this medication.
While excess weight has long been known to be a risk factor for OSA, an increasing amount of evidence suggests the relationship is reciprocal. This is because sleep deprivation is associated with decreased leptin (an appetite-suppressing hormone) and increased ghrelin (an appetite-stimulating hormone), which may increase cravings for calorie-dense foods. Additional data indicates that insufficient sleep leads to overeating Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , obesity, and a decrease in fat-loss during calorie restriction.
Sleep apnea can also deplete people of the energy they need to maintain a healthy body weight. Daytime sleepiness is a common sleep apnea symptom, resulting from fragmented, unrefreshing sleep. Excessive sleepiness may lead sleep apnea sufferers to exert less physical activity during waking hours. This may be particularly problematic for obese people, who frequently experience more shortness of breath and chest discomfort with physical effort, resulting in limited exercise. Without dietary changes, decreased activity levels can lead to additional weight gain.
Treating sleep apnea, like treating many diseases, starts with lifestyle and behavioral modifications. For most OSA sufferers, this includes working toward a healthy body weight. Weight loss reduces fatty deposits in the neck and tongue Trusted Source ATS JournalsThe ATS journals publish the latest advances in basic science, translational and clinical research, clinical trials, state-of-the-art reviews, perspectives, clinical guidelines, and report on the education and development of adult and pediatric respiratory health professionals.View Source which can contribute to restricted airflow. This also reduces abdominal fat Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , which in turn increases lung volume and improves airway traction, making the airway less likely to collapse during sleep.
Losing weight can also significantly reduce many OSA related symptoms, such as daytime sleepiness. Irritability and other neuropsychiatric dysfunctions markedly improve as well. There is an overall improvement in cardiovascular health, high blood pressure, insulin resistance, type 2 diabetes Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , and in particular quality of life. Weight loss of just 10-15% can reduce the severity of OSA by 50% in moderately obese patients. Unfortunately, while weight loss can provide meaningful improvements in OSA, it usually does not lead to a complete cure, and many sleep apnea patients need additional therapies.
Doctors usually prescribe dietary and exercise interventions as a first-line treatment for obesity. Obese patients who are unlikely or unable to achieve adequate weight loss through behavior modifications may consider pharmacological or surgical interventions. There is evidence that behavioral modification is just as effective as certain weight-loss surgeries Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source in improving OSA. Encouragingly, exercise alone can modestly improve the severity Trusted Source SpringerLinkSpringerLink provides researchers with access to millions of scientific documents from journals, books, series, protocols, reference works, and proceedings.View Source of OSA, even without significant weight loss. e24fc04721