Five strategies to help you lose weight

Patients with obesity deserve strategies that are realistic, compassionate, and backed by evidence. This article breaks down 10 practical approaches—from protein-forward meals and daily movement to sleep, stress, and smart goal-setting—plus when to consider medications or referral for higher-level support. Simple steps, consistent progress, lasting results.

Embracing the GLP-1 Revolution, With Some Caveats

Glucagon-like peptide-1 (GLP-1) receptor agonists have become a popular treatment for type 2 diabetes and weight loss. These medications, which are given as an injection either weekly or daily depending on the type, have helped patients achieve weight loss with tremendous success.

They work by stimulating the body to produce insulin, which in turn lowers blood sugar. GLP-1 receptor agonists also slow peristalsis and the movement of food from the stomach into the small bowel, which allows patients to eat less by feeling fuller for longer and decreasing hunger.

Substituting Out Sugary Drinks

Avoid consuming sugary drinks, such as soda, fruit juices, calorie-laden coffee drinks, sweetened tea, hot chocolate, and, of course, alcohol.

Substitute sugary drinks with water, unsweetened tea (either hot or cold), and coffee.

To prevent constipation, drink at least eight 8-ounce glasses of fluid per day. Drinking water, tea, and coffee can also help feeling fuller for longer and avoid those tempting snacks.

Adopting the Right Diet

Avoid eating fried fatty foods and processed meats. Avoid junk food filled with carbohydrates and salt.

Instead, try to eat a piece of fruit or some vegetables with every single meal, which keeps you feeling fuller for longer, prevents diverticulitis from forming, and can even help prevent colon cancer.

Making small dietary changes can dramatically reduce daily calorie consumption, which adds up over time and can help you to lose weight in a safe way.

Meal prepping for the week ahead, perhaps on a Sunday, is a very simple way to eat more nutritious foods instead of constantly getting takeout and fast food.

Many of our patients have also successfully lost weight through intermittent fasting, although we recommend working with a nutritionist on this one.

A Mediterranean diet is also a great option.

Getting Active

Take daily walks, swim, play sports, take fitness classes, do yoga or Pilates, and use weights at a gym.

Exercise burns calories, which is great for our hearts, prevents hepatic steatosis, and helps relieve stress. Exercise also stimulates peristalsis, which can help constipated patients achieve more regular bowel movements.

There are a few other things to keep in mind in this area. Try to avoid strenuous exercise right after eating, because this will help prevent both heartburn and gastroesophageal reflux disease (GERD).

Adjusting some Lifestyle Factors

Exercise, stress management, and good sleep prevent overeating. Self-care is extremely important. Walk, swim, lift weights, and play sports; I personally love hiking and yoga.

I also recommend allocating enough time for sleep each night. At least 7-9 hours of sleep is ideal. Good sleep hygiene can help keep a stable schedule. Create a comfortable bedroom that is free of disruptions like TV watching or playing on your phone or computer.

Unplug from electronics 30-60 minutes prior to sleep. Try also to avoid eating late at night, which will help to prevent GERD and heartburn symptoms too.