By now, you’ve likely heard about weight loss medications like Wegovy, or perhaps you already know friends or family who are taking these medications. Many people report losing weight as a health goal, and with over 50% of Americans in an unhealthy weight category, it’s not surprising that many of us are looking for ways to reduce our weight.
Understanding GLP-1 receptor agonists and weight loss medications
The new medications you are likely hearing about belong to a category called “GLP-1 (glucagon-like peptide 1) receptor agonists,” and with each new version of the drug, we are hearing reports of greater weight loss. Studies of weight loss medications typically report results as “percentage of body weight lost.”
What does this mean? For example, if you started at 200lb and you lost 30lb, you have achieved a 15% body weight loss.
Setting your personal weight loss goals
You may be wondering if 15% is a lot, a little, or just the right amount. My patients often ask, “What is my goal weight?”. While there’s no “right” answer to this question, there are several things we think about when measuring success with weight loss. To find the answer, I often ask my patients more questions to help guide us to a better understanding of their goals.
Defining success beyond the scale
What do you want to be able to do with your body, and how will losing weight help you achieve this?
• Do you want to complete a 5k run or keep up with your toddler on the playground?
• Do you want to walk with less knee pain or do a special hike with a loved one?
What conditions do you currently have or are you at risk for, and can those be reversed or prevented by losing weight?
• If you have prediabetes or hypertension, losing weight can help reverse these conditions.
• Perhaps your family members have type 2 diabetes or heart disease, and you’d like to prevent these as much as possible.
The health benefits of moderate weight loss
Is more weight loss always the ultimate goal? How much weight does a person need to lose to achieve their goals? Considering the medical evidence, even relatively moderate weight loss can improve overall health.
Achievable goals through lifestyle changes
- Studies show that 5-10% of body weight loss can improve heart disease risk factors and reduce the risk of developing type 2 diabetes by over 50%.
- Losing 7-10% of body weight helps reduce fatty deposits in the liver (or “fatty liver disease”).
- Losing 10% of body weight significantly improves arthritis-related knee pain.
Lifestyle changes for sustainable weight loss
5-10% of body weight is often achievable without medications. Intensive lifestyle change through support from a coach, nutrition advice, and at least 150 minutes of vigorous physical activity per week (think 30 minutes 5 days per week) helps many people achieve these goals.
Celebrating personal success
When it comes to our more personal reasons to lose weight, there’s no number or percentage to target. It is about accomplishing your goals and feeling most confident and comfortable in your body. If losing 5 lbs allows a person to run that 5k or keep up with their kids on the playground, this is a success to celebrate. A healthier diet and more physical activity make you feel stronger and more confident in your daily life regardless of the number of pounds you lose.