Can I lose weight without taking drugs?
Can I lose weight without taking drugs?
Weight loss medications such as Ozempic and Wegovy have gained a lot of attention for their ability to suppress appetite and promote weight loss. But whether you are already taking these medications, contemplating them or looking for a natural approach, the key thing to focus on for sustainable weight loss is the quality of the food you are eating. Improving this will enhance your results whether you are taking weight loss drugs or not which is why in weight loss coaching we focus on building up a pattern of healthy eating.
What are the positive effects of taking weight loss drugs?
People who successfully lose weight while taking weight loss drugs typically refer to three positive effects. These are:
1. Reduced cravings – people report feeling fuller for longer and reduced hunger signals. This makes it easier to eat smaller portions and avoid overeating.
2. Significant weight loss – studies show that people on these medications often lose 10–20% of their body weight over time, which can lead to improved confidence and mobility.
3. Improved blood sugar response and metabolic health –improving insulin sensitivity and lowering blood sugar levels can reduce the risk of type 2 diabetes, which is a huge benefit for long-term health.
How to lose weight with or without weight loss drugs
If you have struggled with your weight for some time and tried many times to lose weight without success, it is understandable that you might turn to these drugs. However, it is worth knowing that you can achieve each of these three effects without taking drugs simply by improving your diet.
If you are already taking weight loss drugs, this is what you should be doing to ensure you are fuelling your body correctly and to provide an exit strategy for the time when you are able to reduce and then stop taking medication. For those who want to try and do it naturally, here is what you need to do.
1. Prioritise protein, the ultimate appetite suppressor
Studies show that a diet high in protein can naturally suppress appetite by increasing satiety hormones and reducing levels of ghrelin, the hunger hormone. Guidance varies but for the average adult (who is not working out/training at a high level) you should eat around 1g of protein for every 1kg of body weight. This is achievable only if you ensure every meal includes a good source of protein, whether this is from plants or animals.
2. Increase fibre, the natural fullness booster
Fibre slows digestion and helps regulate blood sugar, preventing the spikes and crashes that lead to cravings. It also promotes gut health, which plays a key role in metabolism and appetite control. Found in plants, whether it is from fruits, vegetables, nuts, seeds, legumes or wholegrains, you need to ensure every meal you consume is packed with fibre.
3. Include healthy fats, to keep you satisfied
Rather than making you fat, healthy fats play a crucial role in weight management. They help keep you full, support hormone production, and improve insulin sensitivity, all of which are important for weight loss. Good sources are seeds, olive oil, avocados, nuts and fatty fish such as salmon, sardines and mackerel.
Do you need help?
If you are undecided about whether to start taking weight loss drugs, or are taking them but know you still need to improve the quality of your diet to enable you to come off them in the future, then use this pattern of eating as a guide. If you need help implementing changes or incorporating more healthy habits then please get in touch. I would love to help you with your weight loss journey.
