Losing weight doesn’t always require invasive procedures or surgery. There are also some effective non-surgical weight loss methods available today that can help individuals achieve their desired body shape and maintain their health.
These methods include several things ranging from lifestyle changes to medical therapies. These approaches have allowed for a well-rounded approach to weight loss. If you or loved one is considering weight loss through non-surgical procedures, we are here to help you out with pre-context.
Below in this blog, we have explained some of those ways in comprehensive detail. Keep reading to find out!
Adopt a Calorie-Deficit Diet
Well, that’s the most basic and effective way to lose weight you can think of. Just consume fewer calories than you burn. However, remember that a calorie-deficit diet means reducing your overall calorie intake; not food intake. And it definitely does not mean starving yourself.
Rather, it’s about choosing foods that are nutrient-dense and lower in calories, such as fruits, vegetables, lean proteins, and whole grains.
Maintaining a calorie deficit over time leads to gradual weight loss while allowing you to continue eating enough to stay energetic and healthy. Tracking meals, portion sizes, and mindful eating habits can help ensure you stay within your calorie goals without feeling deprived.
Increase Physical Activity
Regular physical activity is crucial for weight loss and overall health. Exercising not only burns calories but also builds muscle, which can improve your metabolic rate and help with long-term weight maintenance. Cardiovascular exercises like walking, running, and cycling are excellent for calorie burning, while strength training helps build muscle.
For sustainable weight loss, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, combined with strength training at least twice weekly. Consistency is key, so find activities you enjoy to help stay motivated.
Including High-Intensity Interval Training (HIIT)
HIIT workouts are short and intense bursts of exercise followed by brief rest periods. This type of training is particularly effective for weight loss because it increases your heart rate and metabolism, allowing you to burn more calories even after your workout is over.
Studies have shown that HIIT can be more effective for fat loss compared to longer, less intense workouts. The intensity of these sessions can help burn significant calories in a shorter time frame, making it an efficient option for those with a busy schedule.
Practice Intermittent Fasting
Intermittent fasting (IF) involves cycling between periods of eating and fasting. Popular methods include the 16:8 approach (fasting for 16 hours and eating within an 8-hour window) and the 5:2 approach (eating normally for five days and restricting calories on two non-consecutive days).
Intermittent fasting helps with weight loss by reducing overall calorie intake and regulating insulin levels. It can also improve metabolism and boost fat-burning processes. By limiting eating windows, intermittent fasting promotes a natural calorie reduction and may simplify meal planning.
Drink More Water
Drinking water before meals can help control appetite and reduce calorie intake. Water consumption promotes a feeling of fullness, and sometimes thirst is mistaken for hunger. Swapping sugary drinks with water can significantly reduce overall calorie intake and aid in weight loss.
Staying hydrated also supports metabolism and can increase the rate at which calories are burned. Drinking adequate water throughout the day aids digestion, keeps energy levels up, and may help reduce cravings.
Try Semaglutide Injections
Semaglutide injections are a newer option in non-surgical weight management and have shown promising results for significant weight loss. Originally developed to manage type 2 diabetes, semaglutide works by mimicking a hormone called GLP-1, which helps control appetite and manage blood sugar levels.
This injectable medication helps reduce hunger and promotes a feeling of fullness, aiding in long-term weight loss. Semaglutide injections are available under the brand name Ozempic. Many physicians prescribe Ozempic injections for weight loss because of their efficiency.
Research indicates that people using semaglutide can achieve substantial weight loss when combined with diet and lifestyle changes. However, it is crucial to consult a healthcare provider to determine if semaglutide is a safe and suitable option for your weight loss journey.
Eat More Protein
Increasing protein intake can boost weight loss by reducing hunger and helping build lean muscle. Protein is satiating, meaning it keeps you feeling fuller longer, which can reduce overall calorie intake. It also has a higher thermic effect, which means the body burns more calories digesting protein than fats or carbohydrates.
High-protein foods, such as chicken, fish, eggs, beans, and legumes, support muscle preservation during weight loss. For the best results, try to include protein in every meal to stabilize blood sugar levels and control hunger.
Prioritize Sleep
While you may not have thought so, getting sufficient sleep has a role to play in weight loss journey. Sleep deprivation disrupts the balance of hunger-related hormones like ghrelin and leptin, which can lead to increased appetite and cravings. Poor sleep also affects insulin sensitivity, which can contribute to weight gain and make weight loss harder.
For optimal health and weight management, aim for 7-9 hours of quality sleep per night. Consistent, restful sleep helps support energy levels, reduces stress, and balances hormones, all of which play a role in achieving and maintaining a healthy weight.
Reduce Stress Levels
Chronic stress increases cortisol, a hormone that can lead to fat storage, particularly in the abdominal area. High cortisol levels may also trigger cravings for high-calorie “comfort” foods, making weight loss more challenging.
Managing stress through activities like yoga, meditation, or even a daily walk can reduce cortisol levels and improve overall well-being. Relaxation techniques can also improve sleep quality, energy levels, and mood, which all contribute to better weight management.
Seek Behavioral Therapy
Behavioral therapy can be a powerful tool for long-term weight loss. Working with a therapist helps address underlying habits, emotions, and thought patterns related to eating, exercise, and body image. Cognitive-behavioral therapy (CBT), in particular, has proven effective in managing unhealthy eating behaviors and creating sustainable weight loss habits.
Therapists can guide clients in setting realistic goals, developing positive routines, and building a healthy relationship with food. Behavioral therapy not only aids in weight loss but can also help with long-term weight maintenance and overall mental well-being.