Please recommend a weight loss program
Hi everyone, I’m looking for recommendations for a weight loss program and would appreciate hearing what has worked for others.
I’m 33 years old, female, and around 180 pounds. I’ve been trying to compare different options, including GLP-1 programs, but I’m not sure how to choose between them or what factors matter most besides price.
I found this GLP-1 program calculator from Peptides.io: https://peptides.io/tools/cost-calculator/ and it lets you compare options, pill vs. shot, and cash-pay vs. insurance. Has anyone used a tool like this to narrow down providers?
For someone in my situation, which type of weight loss program would you recommend looking into first? I know I’d need to talk to a doctor before starting anything, but I’m trying to understand what questions to ask and what red flags to watch for when comparing programs.
@tallCar7912
Hi there.. Welcome to the Healthy Living community. I’m Ocean the Healthy Living community leader.
It’s great that you are wanting to focus on your health & wellbeing. And wanting to incorporate a healthier lifestyle for yourself.
With that said, it’s also great that you understand the importance of reaching out to your personal physician first to discuss different options that would be best suited for “you” and your own personal health. As we do not know you personally, or what your medical background might be or consist of? So we cannot personally give you advice or suggestions as to what “specific” programs would be best for you… And everybody is different. As well as everyone’s experiences with specific programs or medications is different.
But starting small as to not overwhelm yourself is a good first step. Meaning if “Weight loss” is your primary goal, then starting small with “healthier food swaps” can get you started on your way. By Getting in the right balance of healthy proteins (chicken, fish, tofu if vegetarian etc.. to keep you full throughout the day), & the right grains or carbs to keep you energized, (leafy greens, veggies, sweet potatoes etc)… Also Swapping out sodas & juices or sugary drinks for water (flavored, plain, fruit-infused), etc… And even making your own protein shakes or smoothies with healthy ingredients & bases (such as yogurts & fruits, etc..).
Typically changing your overall food & caloric intake, & building upon small healthy habits can show much change & improvement. Such as Walking (in Nature outdoors, with Music, a podcast, on a treadmill, or with an accountability partner), Or other “activities” that will get you moving on a “Regular” basis of 3-5 days a week. (You can build upon that based on your own activity levels or medical conditions) if ok with your Physician etc… But activity that keeps you engaged, & finding something you enjoy will inspire & motivate you to continue to do it! (If you like dancing, there are Zumba classes, if you like to ride bikes, there are cycling classes, if you like to workout at your own pace or at home, YOUTUBE has many Amazing workouts at your fingertips)!
As far as “specific programs or medications”, that is again definitely something that you should talk to your physician about based on your own personal needs. As if you are having issues losing weight after trying the things mentioned above, there could be a possible underlying medical condition that’s hindering that loss. And that may need corrected with the help of your healthcare provider. Which is definitely another reason why we can’t give specific advice & suggestions. But a physician who is versed in & educated on GLPS & Weightloss would help you with your specific questions. And help you better to decide on which route & which medication (if any) would work best for you!
For me personally, when I first started, these were the steps I took. I started small with walking outdoors, at the track, in my neighborhood, & eventually found Zumba classes…, And I also found an eating program that I could “Stick” to. One That didn’t eliminate any food groups but allowed me to make healthier choices based on what I like to eat. And provided healthier swaps, kept me in a calorie deficit, provided healthy recipes & that i enjoyed!
We are definitely here to support you on your Health & Wellness journey. And Once you decide, please continue to let us know how things are going. And best regards on your continued success going forward with whatever route you choose to take!
@PoliteOcean
Hi Ocean, thank you so much for the thoughtful welcome and detailed response. I really appreciate how you broke it down.
I think that’s where I’m trying to be more careful this time. I don’t want to just choose something because it looks popular or cheaper online. The calculator I found was mostly helpful for comparing possible costs and understanding what questions to ask, but I agree it doesn’t replace medical advice or a proper evaluation.
Starting small also makes a lot of sense. I probably need to focus first on habits I can actually stick with, like cutting sugary drinks, walking more consistently, getting enough protein, and finding meals that keep me full without feeling like I’m “dieting” all the time.
I’ll also ask my doctor about whether there could be anything else affecting weight loss, and whether a GLP-1 program would even be appropriate for me. Thank you again for the encouragement. I’ll keep the community updated once I figure out the next step.
I didn't use a weightloss programme so I can't be helpful in that respect. I just over time, tried a bunch of things and stuck to what worked for me.
Finding a workout you enjoy that you can do weekly will benefit..
Everyone is different, for me, not eating breakfast helps, Eat when hungry, stop when full, had a big impact on me, I don't usually have an appetite in the mornings, so it's not for me.
Instead of fizzy drinks, water or flavoured water is refreshing.
Late night eating was unnecessary because I eat enough in the day and I like going to sleep, without a heavy bloated tummy..
Simple things like switching up snacks, assisted me, nuts, cereal bars, fruit..
Lastly not limiting myself, when I tried to remove carbs, or sugar, I craved it more, being realistic was the way to progress for me
@ScrabbleBrain
Thanks for sharing.
I’ll probably start with the simpler changes first: more water, better snacks, less late-night eating, and finding some kind of movement I don’t hate. Thank you again, this made the whole process feel less overwhelming.
@tallCar7912 No problem and that's sensible, it took me a while to make lifestyle changes, I lost my way sometimes but persisted.
And I always got to a point weightloss stopped without reaching my goal but I just tried to adapt :)
@ScrabbleBrain I can do this! Thanks for the motivation
To simplify it as much as possible, what worked for me was simply cutting out carbs as much as possible and replacing it with increasing proteins and fats.
Takes getting used to but after a while you realize carbs aren’t that tasty to begin with… for instance plain bread isn’t tasty but rather only tastes good as a sandwich so it’s actually the protein that makes the meal… plain pasta isn’t nice but with sauce it is so it isn’t the carbs that makes the meal nice etc
When your energy source shifts from carbs to fats (eg cashews, almonds, olives, olive oil, avocado, certain cheeses etc) you’ll find your body will decrease excess fat storage naturally.
Try not to look at it as a diet, but rather a lifestyle change that is just how you eat now.
Since this is a mental health website after all, if you have a therapist you can also explore with them the deeper reasons behind certain eating habits such as comfort food for instance.
Rooting for you and good luck!
@skob11 you gave me a great idea. Thank you!
@tallCar7912 to be honest with you, after diets and diets, the only thing that helped me lose weight was reducing my plate size to a dessert plate. For the context, I live in Europe, so I was rarely drinking soda, just water, and I stopped snacking unnecessarily. Avoided dairy because it always made me feel bloated after, but that is personal. And i switched all my carbs to fruits. Girl, eat as much fruit as you want, make it full haha. This is literally the secret to lose weight. Be careful with berries since they're extremely sugary, but otherwise, try to enjoy every day fruits after few weeks you will not be able to live without it :') and it's the most healthy and useful way to lose weight without losing the carbs our body constantly craves! Dates and pomelo are my favorite ones, even after losing weight i still eat them! Have fun!
@CecileBrieur74
What works for one person may not work for another. And not everyone can “eat all the fruit they want”.
There are those who have medical conditions such as Diabetes, who can’t do that.
Also fruits such as berries, actually have the lowest amount of sugars than other fruits.
@PoliteOcean oh please i was talking in general ! i said " what worked for me". Then the person didn't precise if she had diabetes or not, so i just adapted to what worked for me and how we used to eat in my country, we eat a lot of fresh in order to lose weight haha, this is not that deep 😅 it helped lose 15kg after huge medication, so i just wanted to share. Of course if she's allergic to chicken, she's not going to eat chicken! All fruits aren't sugary like citrus for example like i don't know haha ? She knows more about her body than we know! I just wanted to share advice.
i just hope for her a positive weightloss journey 😄💛
Blueberries are full of antioxidants and raspberries have low sugar content and are one of the most fiber-rich foods there is. So I do agree with eating berries. I add berries to everything I can. But I did lots of veggies too. Cruciferous vegetables are sooo good for you and so filling! Other healthy filling stuff are beans, lentils and quinoa.
I totally agree with the plate!! One thing a GLP does is slow down your digestion and it makes you fuller quicker. You literally end up cutting your portions in half. So cutting my portions helped me in a big way.
@CecileBrieur74 This is a good idea. But how to eat fruits when I don't love eating fruits.. Is it good to just drink natural juice I can buy in the groceries? Or maybe a juicer
@tallCar7912 it's a learning experience. I used to be exactly like you i would never put my money on fruits, but to enjoy it you have to try to eat it every day, even if it's a little bit. Each time you crave for sugar or want a snack , eat fruit instead. Day by day you'll see your health improve overall while still losing weight, it also helps with bowel movement, which will make you feel lighter and in a better mood. Try to vary or mix them together to make juice, for example, at the beginning. Then i could eat them like that, and i rather do that it's better to digest. You have more knowledge of your body than me so you will know better what is good, i'm just giving tips.
Here are some enjoyable fruits that are alkaline-forming, except for the pomelo, to keep a good pH in your guts. Also, if you have trouble with your gut in general, like leaky gut or SIBO, ask for professional help concerning certain fruits.
- Banana
- Avocado
- Watermelon
- Melons ( the orange inside ones)
- Red apple ( my way to go when i was lazy)
- Blueberries
- grapes
- lemon/ limes ( easiest one, press some juice of it in water)
- fresh dattes ajwa ( my favorite one it helped me in so many ways)
- polemos ( principally for my liver troubles)
@CecileBrieur74 thank you so much! I appreciate your advice
@tallCar7912 i wish you a great journey 😄
@tallCar7912 i wish you a great journey 😄
Not sure about weight loss programmes, and another a big fan tbh.
Start with small changes. Start with taking Chia seeds 1 tbsp soaked overnight. Take in the morning. Keeps you feeling full for longer.
Do not drink anything for at least 1/2 hour after meals. Give your stomach acid time to break down the food.
Cutting sugar is very difficult. No sweets after 7 pm. Have an early dinner.
Natural Greek yogurt is a very healthy option for snacking. No flavoured yogurt.
Hope this helps. Take care 🙂
@healingSea6338 Thanks for the advice :) But I'm not sure about not drinking water, 30 minutes after meal.. a bit hard for me when after eating you need to drink water :D
@tallCar7912 I can't recommend enough the Keto diet. It's based on the glycemic index. It rates how long energy we eat from food stays in us...making us less hungry as often...so we require fewer calories. / When we eat the speed matters. If we eat exaggeratingly slowly we prolong the eating experience with less food. When we savor that bite in our mouth we aren't thinking about the next bite. When we think of how our belly feels, we can stop eating when we're full. I call that process slow savor stop. I say those words before I eat. / There are herbs and spices I add to water and food that help the energy in food last longer. Licorice root, ashwagandha, spirulina, rhodiola, tulsi, ginger, nutmeg, basil, fennel, oregano, rosemary. Green tea. No salt and plenty of water. Vinegar. Olive oil. It's all about the amazing power of the glycemic index. / And I walk multiple times a day. / No caffeine. It plays with our energy levels of keeping energy from food in us.
@Hellohello90 Green tea contains caffeine.
@Hellohello90 how long do you spend time in walking, like 5 minutes? How often do you walk outside per day?
@tallCar7912 I walk outside in three separate sessions. I built up to 15, 15, and 30 minutes.
I lost 80 lbs on a GLP-1 I was prescribed for type 2 diabetes. It is NOT an easy road. If you'd like to talk about it pm me. I can't give advice but I can share experience, strength and hope. ❤️
@TovaCares76
Agree that it’s Definitely not an easy Road (as some people like to think it’s an easy route)…. Not realizing that No matter “What” route a person takes, (Whether surgery, GLP, etc..Etc…), that you STILL have to put in the work. (By Watching food intake, portion sizes, getting in some type of exercise/activity)….
No “one” regimen will do All the work for you.
And of course it’s always a good idea to have a registered healthcare provider who has knowledge of medications to prescribe them.
@TovaCares76 Wow, 80 lbs is amazin. And I really appreciate you saying it wasn’t easy, because sometimes people make GLP-1s sound like some simple shortcut when I’m sure there’s still a lot that goes into it.
I’d love to hear more about your experience if you’re comfortable sharing here too. What was the hardest part for you in the beginning — side effects, changing your eating habits, staying consistent, or something else?
Thank you! It is not easy! The side effects are very rough. It slows down your digestion and if you are not used to eating healthy, this is bad news and you could have major digestive issues. You must eat healthy or you are in for a bad experience. You will be eating and your brain will do a hard stop, and if you go any further you will get sick, so you need to figure out what your limits are. This is hard too. The nausea was overwhelming for a long time. You also must workout. Otherwise you will lose muscle along the way. You will lose volume in your skin. It's not an easy fix. It's a harsh medication but it can change lives. I have more energy, lower chronic pain, no more high cholesterol, acid reflux, and sleep apnea, and my blood sugar is within normal levels. With the weight loss that's pretty amazing, but again, I had to work at it!
@TovaCares76 Thank you so much for sharing. I have ideas now how will I start and what will I expect. I appreciate you sharing your personal experiences. I know it will be a great help for people seeking the same advice here.
You are welcome! And if you need a cheerleader I'm here!
What worked for me may not work for others. I am only sharing what worked for me, its certainly not a recommendation for anyone to try.
I stopped eating carb and sugar. I was eating salad 2 or 3 times a day and I would definitely eat salad before any meal. I was running on elliptical for 20mins everyday , preferably after a meal to burn any sugar spike. I was eating meat, and dairy mostly with tiny carb like 1 slice of bread in a day.
Stopping refined sugar, anything with high fructose corn syrup, and processed, refined carbs like pasta, bread, etc. is good. I started eating whole grains like quinoa (which is a complete protein too!) and bulghur, and I will only eat whole grain bread and pasta. Chickpea pasta is good too!;😊
@tallCar7912 Tiny tips:
- I happened to drink water a lot for stomach fullness.
- Some foods have incredibly high calories (White bread, anything too oily...) and some incredibly low (parsley, mandarin, apple) and simply making less calories more volume work fine. (Since Im emotionally eating lolz. Even chewing ice is working out for me.)
- Always start your day with an egg. Protein high (yoghurt, egg, bulgur...) things can make you go longer with the meal. SUGAR on the other hand makes you crave more and more food because you have a sudden blood sugar drop.
- Get an exercise you like to your day, like brisk walking or cycling, to just stretching.
- If you are an emotional eater like me, find something to ease your mind (I had anxiety peaks) or distract you like watching series.
- You can drink A LOT OF any tea/coffee as long as they are not sugary. Those have so little calories.
- Finally, while you are at it, home cook! Its so joyful for me to get familiar with recipes and cooking. I like to make alternatives of packaged foods at home that gives me same mood boost. It takes about an hour to cook something, and I spend that amount of time postponing my eating than eating early and getting hungry again.
Those are personal, Im just a girl, I hope those works for you as well :)