Veggie Blog

Tablets to help in weight loss

Why do people turn to weight loss tablets?

Obesity has become much more common. According to the US Centers for Disease Control and Prevention, 41.9% of American adults had obesity in 2017 to March 2020, up from 30.5% in 1999-2000. It affects children too, some of whom are already struggling when they start school. Many things play a part: fast food that is high in saturated fat, refined sugar in soft drinks and processed foods, too little fiber, genes, overeating and a slower metabolism as we get older.

Losing weight takes time, and many people do not want to wait. The idea that one pill could do the work, without changing what you eat or how you move, is very tempting, especially when a friend or relative seems to have had great results. People spend large sums on these products every year, and the companies that make them earn a lot of money.

What is the history of weight loss drugs?

Doctors have prescribed appetite-suppressing drugs for decades. Some of them worked by raising serotonin levels in the brain, which makes you feel full. In the 1990s, two such drugs, fenfluramine and dexfenfluramine, were widely used, often together with phentermine as “fen-phen”. In September 1997 the US Food and Drug Administration asked the makers to withdraw them after reports of heart valve problems. Since then, new medicines have been developed and tested far more carefully.

What is available today?

The National Institute of Diabetes and Digestive and Kidney Diseases lists six prescription drugs that the FDA has approved for long-term weight management: orlistat (Xenical, and a lower-dose version called Alli that is sold without prescription), phentermine-topiramate (Qsymia), naltrexone-bupropion (Contrave), liraglutide (Saxenda), semaglutide (Wegovy) and tirzepatide (Zepbound). Not all of them are tablets or capsules: several are given as injections. They work in different ways. Orlistat reduces the amount of fat your body absorbs from food, while most of the others act on the brain to reduce appetite.

Who can take them?

A doctor may prescribe one of these medicines if you are an adult with a body mass index (BMI) of 30 or more, or 27 or more together with a weight-related health problem such as high blood pressure or type 2 diabetes. They are not meant for everyone with a high BMI, and you should never take one just to change the way you look. Over-the-counter diet pills and supplements are a different category. We look at their safety in a separate post on whether weight loss tablets are safe, and at who should avoid them in our guide to what to know about diet pills.

What results can you expect?

Medicine works best as part of a plan that also includes a lower-calorie diet and regular activity, and that is what the clinical tests show. On average, after one year, adults who take a prescription medicine as part of a lifestyle program lose 3% to 12% more of their starting weight than people in the same kind of program without medicine. Some people lose 10% or more. Even a loss of 5% to 10% can lower blood sugar, blood pressure and triglycerides. Most of the weight is lost in the first six months, and if you have not lost at least 5% after 12 weeks on the full dose, your doctor will probably suggest stopping or changing the treatment. Expect to regain some weight if you stop the medicine.

Do you still need to exercise?

Yes. Before you start any exercise program, talk to your doctor. A good first plan combines cardio, such as brisk walking or cycling, with strength exercises. This burns calories and builds muscle, which helps your metabolism. Whatever you choose, the most important thing is to stick to the plan. For more ideas, read our post on weight loss tips.

Joining a gym can be a smart way to build an exercise habit, but with so many options it is easy to pick the wrong one or to sign up and then never go. A little planning before you join makes it far more likely that you will actually use the membership.

Start with your reason

Many people take up exercise only to lose weight, and they give up when the scale does not move fast enough. It helps to know that exercise is worth doing even when the number stays the same. Regular activity is linked to a lower risk of heart disease and better blood sugar control, and many people find that it improves their mood and sense of well-being.

So before you look at prices, write down what you want. It might be more energy, stronger muscles, a way to relax after work or simply a reason to leave the house. A clear reason helps you pick a place that fits and keeps you going when motivation drops.

What to look for in a gym

Convenience matters more than most people expect. A gym that is close to home or work is easier to visit than a fancier one across town. Check the opening hours too, and make sure they suit your schedule, whether you train early in the morning or late at night.

Then look at what is inside:

• Equipment that is clean, well maintained and not always in use at the times you plan to go.
• A mix of cardio machines, free weights and an open area for stretching.
• Classes that interest you, such as yoga, cycling or strength training, if you like exercising with others.
• Changing rooms and showers that are clean and large enough.
• Friendly, helpful staff who can show you how to use the machines safely.

For more on setting realistic goals and building a lasting habit, see our post on lifetime fitness.

Visit before you sign

Most gyms let you tour the facility, and many offer a free trial day or a short trial pass. Use it. Go at the time of day you would normally train so that you can see how busy it gets. Try a machine or two, ask about class schedules and watch how staff treat members.

Read the contract carefully before you sign anything. Ask what the monthly fee is, whether there is a joining fee, how long the commitment lasts and what it costs to cancel or freeze the membership. Ask whether the price changes after the first year. If anything is unclear, ask for it in writing. It is fine to walk away and think it over.

Your first weeks

The first weeks are where most people either build a habit or quit, so keep things simple.

• Start with two or three visits a week and add more only when it feels easy.
• Keep sessions short at first, around 30 minutes is plenty, and warm up before you begin.
• Ask a trainer for an orientation. Many gyms include one, and it shows you how to use the machines with good form.
• Choose a simple plan, for example some cardio, a few basic strength moves and a stretch at the end.
• Increase weights and time slowly, and stop if something hurts in a sharp or unusual way.

If you have a health condition, are pregnant, take medication or have not exercised for a long time, check with your doctor before you begin a new program. For a gentler way to ease into things, our post on moderate exercise for fitness has five easy ways to get moving.

Making it stick

Put your workouts in your calendar like any other appointment. Pack your bag the night before. Find a friend to go with you, since having someone expect you makes it harder to skip. Track your progress in a way that is not only about weight, such as how many visits you made, how much easier the stairs feel or how much longer you can walk without getting tired.

Expect some missed days. A missed week is not a failure, it is just a pause, and the best thing you can do is go back at your next planned session. The right gym is the one you actually visit, so choose it for how well it fits your life and give yourself time to settle in.