Weight and weight loss can be very sensitive topics. Obesity is a health epidemic in the United States and affects nearly 42% of adults and 20% of children according to the CDC (https://www.cdc.gov/nchs/products/databriefs/db508.htm). This is a widespread problem that is accentuated by social media and perpetuated by food companies. Portion sizes have increased. Clothing sizes have gotten larger. More fats and additives are being added to foods. It is a problem. And here is a hot and controversial take, more and more people are relying on weight loss drugs to lose the excess weight.
I don’t mean to say that people shouldn’t use products like O—-ic. For people that genuinely cannot lose the weight due to hormonal issues, it can be a huge help. But for people who are using it as an easier way to lose weight rather than putting in the work and time it takes? That’s where I disagree; however, I stand by the fact that if that is what they want to do and how they want to lose weight, that is their choice. I think all other natural methods should be exhausted prior to utilizing drugs.
As a personal trainer, I have worked with a range of clients: older to younger, trim to overweight, new to fitness and experienced. There is always a spectrum. The one thing I’ve seen that is the most consistent is that people who really want it, they really want to reach their goals, they put in the work. The people who say they want it, but don’t have a set goal in mind–not just a number on the scale or a generic 10 pounds–those are the people who take the shortcuts.
As part of my profession, it is in my scope of practice to advise what I would do in their situation to lose weight. I generally advise to begin tracking calories, increase protein consumption, cut out excess oils and liquid calories, walk 7k steps a day, decrease alcohol consumption, and be more mindful about moving. The people who genuinely want to meet their goals? They listen. They cut out the alcohol (the biggest culprit in weight gain or lack of progress) and other forms of liquid calories. They prioritize protein and limit unnecessary carbs and fats. They don’t take the shortcuts and know that weight loss and goals take time. They know that nothing worth having comes easy.
If you’re reading this, I implore you to not take the “easy” way. I encourage you to recognize that your goals will take time and if you really want it, it will happen. In most cases, if you eat fewer calories and move your body more, you will lose weight. The only times it will not work is if you aren’t tracking your calories properly or you have other health issues. Give yourself some slack if you are a parent and in the season of life where exhaustion is your baseline. Give yourself some grace if you are pregnant, postpartum, menopausal, or having hormonal fluctuations. Recognize where you are currently if you have always struggled with your weight. A caloric deficit is the priority. I’m not saying to starve yourself, but be mindful of your portion sizes. Recognize when you feel full, energized, or uncomfortable. Reaching your weight goal realistically will be uncomfortable. There will be times when you have to say “no” to drinks, but that doesn’t mean you have to say “no” to fun. Go out with your friends, but instead of drinking all night, have one drink and then switch to sparkling water with lime (my go-to favorite). Ask for dressing on the side. Add the chicken. There are ways to reach your goals without losing yourself. Good luck!