Losing weight safely: What works and where to begin

Weight loss has always been tied to the familiar advice: Eat less and move more. But with GLP-1 medications becoming increasingly popular, people now have another option in managing excess weight.

For Dr. Ariel Torres, medical director at Marie France, the important thing is understanding what these medications can and cannot do.

GLP-1, or glucagon-like peptide-1, is a hormone naturally released by the body after eating. It plays a role in regulating blood sugar and appetite.

“We normally produce it when we eat food and the intestine detects the food. We will release GLP naturally,” Torres explained to DAILY TRIBUNE.

Medications that mimic GLP-1 can make a person feel full sooner and reduce appetite. While several GLP-1 drugs were originally developed to manage type 2 diabetes, some are now approved specifically for chronic weight management.

But they are not meant for everyone who simply wants to shed a few pounds.

Torres says doctors look at a patient’s body mass index or BMI, medical history and existing health conditions when determining whether medication may be appropriate.

BMI is calculated by dividing a person’s weight in kilograms by the square of height in meters. Prescription weight-management medications are generally considered for adults with a BMI of 30 or higher, or 27 or higher when accompanied by weight-related conditions such as hypertension or type 2 diabetes.

Supervision matters

The popularity of injectable weight-loss medications has also made them easier to hear about from friends, relatives and social media. Torres cautions against treating someone else’s prescription as a guide.

Dosages of GLP-1 medications are usually increased gradually, depending on the specific drug and how the patient responds to treatment. Side effects also need to be monitored.

This is where medical supervision becomes particularly important.

A doctor can first determine whether the patient is a suitable candidate, then monitor the response to treatment and make adjustments when necessary.

Weight management, however, does not begin and end with medication. Torres says nutrition, exercise, sleep and behavior all have roles to play. The point is not simply to lose weight, but to develop habits that can be maintained even after treatment.

Start with what you can sustain

Torres does not believe getting healthier requires suddenly adopting a punishing workout routine.

When choosing an exercise, he offers one straightforward rule: “It has to be something that you like.”

Aerobic exercise such as walking, jogging, cycling and swimming can help improve cardiovascular fitness. Strength and resistance exercises, meanwhile, can help maintain and build muscle.

For people who have spent years without regular exercise, particularly those with existing medical conditions, getting medical clearance before beginning an intense workout program may be advisable.

The same practical approach applies to food.

Instead of immediately banning favorite dishes, Torres suggests starting with portion control.

“Whatever you eat, just eat a smaller portion,” he says.

A cup of rice can become half a cup. A large drink can become a smaller serving. These may seem like minor adjustments, but they are easier to repeat every day than drastic restrictions that become difficult to maintain.

Sleep and behavior also matter. Staying up late, irregular eating habits and a sedentary lifestyle can all make weight management more difficult.

No race

Fast weight loss may be tempting, but Torres favors a gradual approach.

For people beginning their weight-loss journey, the first step should be taking stock of their current health, particularly if they have been inactive for years or have existing health concerns.

It also means resisting the urge to copy someone else’s diet, workout or medication regimen.

And despite rice often being blamed when Filipinos talk about losing weight, Torres says it does not necessarily have to disappear from the plate.

“We need it every day. You don’t have to remove it,” he said.

What matters is how much is eaten and how it fits into a person’s overall diet and activity level.

There is no single route to healthy weight management. For some, lifestyle changes may be enough. Others may benefit from medical treatment as part of a supervised program.

The starting point can be much simpler: Know your health status, watch your portions, find an activity you can stick with and make changes you can realistically keep.