How to lose weight without excessive diets and workouts
Kim Phelps
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Dec 1, 2023
Lifestyle changes are an important part of any weight loss journey, but they shouldn’t impact your wellbeing. Here’s our healthy approach to losing weight.
Losing weight without the assistance of drugs or other medical interventions can look different to doing so using glucagon-like peptide-1 (GLP-1) receptor agonists. These injectable weight loss drugs – including Ozempic, Saxenda, Wegovy, Compounded Semaglutide and Mounjaro – mimic the body’s GLP-1 hormone which is naturally released when we eat. This hormone – and the medication that mimics it – helps regulate blood sugar levels. It also slows down gastric emptying (so you feel fuller for longer) and sends signals to the brain to tell the body it’s full – which helps suppress appetite and prevent overeating (Solan, 2023). [1] In this article we break down the stages of weight loss you might experience over the course of 72 weeks, as seen in clinical studies with Mounjaro.
When you begin taking your GLP-1 treatment, you may experience early rapid weight loss depending on your response to the medication, genetics and lifestyle changes – however many people will not start to see the benefits until they've titrated up (a method of gradually increasing dosage to maximize benefits and minimize side effects) to a higher dose. As your appetite will be smaller, your calorie intake will naturally be less too. So rather than using the calories it normally gets from the food you eat, the body gets the energy it needs by releasing its stores of glycogen. A type of carbohydrate, glycogen is stored in the muscles and the liver.
When burned for energy, glycogen releases water which can be responsible for an initial reduction in water weight as well as potential muscle loss. However with adequate protein intake and strength training you can preserve this muscle mass – which is important for long-term fitness, health and continued weight loss. Once these glycogen stores have been used up – the body then moves on to using fat for energy. Though a slower rate of weight loss, body fat is the specific type of weight we are looking to shift long-term.
After the initial rapid drop in weight, you may notice the rate of weight loss starting to slow down, especially between 12 and 36 weeks. This is completely normal and reflects a shift in how your body is using energy. By this point, your glycogen stores are likely depleted, and your body begins to rely more on fat stores for energy.
As fat-burning increases, the weight loss continues, but at a slower pace. This is when it’s important to focus on building or maintaining muscle mass through strength training and ensuring you’re eating enough protein, because muscle is key for preventing the metabolic slowdown that naturally happens when you lose weight. Here at Levity your clinical team and health coaches will provide advice on maintaining your muscle mass through strength training and by increasing your protein intake.
At this point, the weight loss is gradual but steady. Between 36 and 72 weeks, your body continues to burn fat at a slower, more sustainable rate. This stage is all about long-term, lasting weight loss and adapting to a new lifestyle with lower calorie intake and improved energy use. You’ll likely notice more significant changes in body composition, as fat loss becomes the primary driver of weight reduction.
When starting GLP-1 medication, you begin at the lowest dose with a weekly injection and gradually titrate up in 4 week increments until you reach your target dose, depending on what your body tolerates best. It’s common to experience a weight loss plateau during your journey, especially when you're gradually increasing your medication dose (known as titration). During titration, your body is still adjusting to the medication, and you may notice that weight loss slows or stalls temporarily. You might recognize a plateau if your body weight remains unchanged for a few weeks, despite following your treatment plan and making lifestyle changes. You may also feel like the effects of the medication aren’t as strong—such as noticing your appetite increasing or feeling less full after meals.
These plateaus are normal during the titration phase and often occur before you reach the maximum dose that your body is comfortable with. However, there are things you can do to move past this stage. Your Levity health coach can help you assess areas like portion control, physical activity, and possibly making adjustments to your aerobic and strength training routine. Additionally, as you titrate up, it might be time to increase your dose of GLP-1 medication, which you can discuss with your Levity clinical team. This can help you get back on track once you’ve reached a dose that is both effective and manageable for your body. [3]
Maintaining long-term weight loss requires a combination of ongoing lifestyle changes and sticking to your GLP-1 medication. Even after achieving your desired weight, it’s important to continue with regular physical activity and a nutritious, balanced diet to prevent weight regain. Staying on your prescribed GLP-1 medication can help manage appetite and support metabolic health, which is key for sustaining weight loss. Your clinical team is available to answer any questions you might have about your progress throughout your weight loss journey – you can contact them here. If you haven’t yet started treatment, simply start your online consultation today to find the right treatment for your weight loss goals. Remember, weight loss isn’t a one-time event but a long-term journey, and staying engaged with your plan will help you achieve lasting results.
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Lifestyle changes are an important part of any weight loss journey, but they shouldn’t impact your wellbeing. Here’s our healthy approach to losing weight.
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