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.

Search online and you will find plenty of offers to lose weight overnight. Sadly, there is no such thing as safe overnight weight loss. If you see a number on the scale go down by a pound or two after a night, that is water, not fat. This post looks at why so many of us gain weight, why fast loss is a bad idea, and what a sensible plan looks like.

Why are so many people overweight?

Several things have come together. Fast food and large portions are available everywhere, many meals contain a lot of saturated fat, sugary drinks and processed snacks add calories without filling us up, and many of us eat less fiber than we should. Genetics play a part as well, as do overeating and being less active. These changes explain why about four in ten US adults now have obesity: the Centers for Disease Control and Prevention reports 41.9% for 2017 to March 2020.

Is rapid weight loss a good idea?

No. How you lose weight matters as much as how much. Quick loss through crash diets can leave you with less muscle, loose skin and a sluggish feeling, and the weight often comes back. It also raises the chance of gallstones, because rapid weight loss increases the cholesterol in bile and keeps the gallbladder from emptying properly. The NIDDK page on dieting and gallstones advises staying away from crash diets. A steady loss of 1 to 2 pounds a week is more likely to last, according to the CDC.

Your pace will depend on your starting weight, health, calorie intake, age, sex, sleep, stress and routine, so do not compare yourself with others.

What does a safe plan include?

Start with a checkup. A doctor or a registered dietitian can look at your health, tell you if you have any conditions that matter, and help you design a plan. A good program usually has two parts, an eating plan and an activity plan. It does not depend on supplements or expensive equipment.

Get moving. Aim for a mix of cardio exercise, such as brisk walking, cycling or swimming, and some strength training. Strength work builds muscle, and muscle burns more energy at rest than fat does. Start where you are and add a little each week.

Eat from all the food groups. Carbohydrates should come mostly from whole grains, such as oats and brown rice, and from fruit and vegetables, which also give you vitamins, minerals, fiber and other plant compounds. Include protein from beans, lentils, tofu, eggs, dairy or fish. Fats should come mainly from unsaturated sources, such as olive oil, nuts and seeds, and should be used in small amounts, because fat has more than twice the calories of carbohydrate or protein: about 9 per gram, compared with 4.

Choose lower-calorie foods, not just less food. A plan to cut calories does not have to leave you hungry. Foods that are full of water and fiber, such as soup, salad, fruit and vegetables, fill you up for fewer calories. Our posts on natural weight loss and a healthy diet for weight loss show how.

How do you stay on track?

Check in with your doctor or dietitian from time to time to see how you are getting on. Sometimes the plan will need to change, for example when your weight stops going down. Be patient, and stick with the process long enough to see that it works. Slow, steady change is less exciting than an overnight miracle, but it is the one that lasts. For more, read our weight loss tips and how to lose weight the healthy way.

The original version of this post was called “Cure thanks to Yoga,” and it claimed that there are numerous documented cases of yoga relieving or curing serious illnesses such as Parkinson’s disease, multiple sclerosis, heart disease, asthma and emphysema. I could not find reliable evidence for those cure claims, and they could lead someone to delay real treatment, so I have removed them. This rewrite looks at what yoga can do and where athletes and doctors actually use it.

Can yoga cure disease?

No. The National Center for Complementary and Integrative Health says that research suggests yoga may help relieve stress, neck pain, headaches and pain from knee osteoarthritis, and may have a small benefit for low back pain. It may also help people manage anxiety or depression symptoms, relieve menopause symptoms and help with weight loss for people who are overweight. Notice the word “may” in every case. For Parkinson’s disease, NCCIH reports that a 2022 review of 14 studies with 444 people suggests yoga may help mobility, balance and quality of life in mild-to-moderate disease. For asthma, our post on yoga breathing and asthma explains why people should keep taking their medicine. Yoga is a helpful addition for some conditions, not a cure.

Why do some doctors recommend yoga?

The old post said some doctors prescribe yoga for a range of ailments. It would be more accurate to say that some doctors recommend it as part of a broader plan, usually because it is gentle, can be adapted to different abilities and helps with stress and mobility. NCCIH notes that people with chronic conditions may find that yoga helps them manage symptoms and improve quality of life. A doctor can tell you whether a specific type of yoga is suitable for your condition, and many conditions call for changes. NCCIH lists lumbar spine disease, severe high blood pressure, glaucoma, balance problems and some injuries as examples.

Is chronic stress the cause of many illnesses?

The original text said that one school of belief holds that chronic and accumulated stress is the reason for many modern illnesses, and that yoga treats the cause rather than the symptoms. Part of this is reasonable. NCCIH says that long-term stress may contribute to digestive disorders, headaches and sleep disorders, may worsen asthma, and has been linked to depression and anxiety. But stress is not the cause of every disease, and it is wrong to say that yoga alone fixes the cause of serious illnesses such as multiple sclerosis or heart disease. Managing stress is one useful piece of staying well.

How do athletes use yoga?

The old post described a yoga teacher who worked with a rugby team, and it said that athletes use yoga to relax between training sessions and to prepare their minds for big events. That use is plausible: many athletes add yoga for flexibility, balance and relaxation. I could not find research proving that yoga gives athletes a competitive edge, so treat that claim as an opinion. What can be said is that yoga is not aerobic exercise. The Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate aerobic activity each week, and most forms of yoga only count partly toward that. Active styles such as vinyasa or power yoga count as moderate-intensity activity. Athletes usually combine it with their main training. Our post on yoga for tennis players shows how this works for one sport.

How can you start safely?

If you have a health condition, talk to your doctor first and tell your yoga teacher about it. NCCIH says yoga is generally safe when done properly under the guidance of a qualified instructor, and that the most common injuries are sprains and strains. Avoid extreme practices such as headstands and forceful breathing as a beginner. Learn the basics in what yoga is and the basic yoga postures and their variations, keep your regular medical care, and treat yoga as a good habit rather than a cure.

Moderate exercise for fitness

Have you ever come home tired and stressed from work, only to have your three children run up and ask you to play basketball with them? You said no and promised to play after you had rested.

Instead of disappointing your children, why not say yes after all? You may be surprised by how much energy you have after 30 minutes of activity.

Why moderate exercise helps

Did you know that exercising at a moderate pace for just 30 minutes can make you feel a lot better mentally? Studies link regular physical activity with better mood, sharper thinking and clearer problem solving. That is not all: many people also find it easier to fall asleep at night when they are active for about 30 minutes a day.

What else does moderate exercise do for you? It builds self-discipline and can have a positive effect on how you approach life. Exercise lifts your mood and can help ease mild low moods, although it is not a replacement for treatment if you are depressed. If you are just starting, 15 minutes on 2 to 3 days a week is fine. Increase the time once your body gets used to it, working towards the commonly recommended 150 minutes of moderate activity a week.

DON’T push your body too hard! If something hurts, stop. You can take a break from exercising for a few days and then start again, going back to an easier level.

Five easy ways to get moving

Here are some simple exercises you can do and enjoy:

1. Walk. Make use of your surroundings. You can walk your dog, or go with your roommate or child. Encourage your family to walk every day, and you will burn calories while enjoying the outdoors and getting some daylight.

2. Discover yoga. Yoga is a gentle activity that many people find refreshing for both body and mind. Start with basic positions that are not too complicated. A five-minute yoga session can perk you up after a long day: you relax and stretch at the same time!

3. Play sports. Try basketball, football, baseball, tennis or badminton. Doctors often recommend sports as an enjoyable way to stay fit and healthy. Sports can be played at a moderate level too; you do not have to take them seriously. Shooting hoops with a friend is moderate exercise that also counts as a sport.

4. Join activity programs at work. If your workplace does not have an exercise program yet, why not start one? Talk to your manager about it and begin with your colleagues. You burn calories and also get to know each other better. Aim for 30 minutes, 3 times a week.

5. Exercise through household chores. Gardening, raking leaves, mowing the lawn, doing the laundry, vacuuming and washing the car are all easy exercises at home. Use these chores to work up a sweat. Instead of relying on machines and gadgets, why not do some of the work by hand?

Making exercise part of your daily routine may surprise you with how many calories you burn. Thirty minutes of moderate activity typically burns around 150 calories, and longer or more vigorous sessions burn more.