Weight Loss Guide: All Methods Explained with Pros & Cons

Losing weight and maintaining the same weight are amongst the main concerns of the modern world, as being overweight isn’t just a matter of appearance but also affects an individual’s overall health and well-being.

Over the years, we’ve been told that weight loss can be achieved with certain tactics such as calorie counting or eliminating carbs and fat from the diet, but these have already become myths for weight loss. Nowadays, there are some science-based facts for weight loss, like practicing intermittent fasting.

In this article, we’ll discuss the weight loss myths that have been debunked and you can find everything you need to know about losing weight for good.

What is the science behind weight loss?

Weight loss occurs when you consume fewer calories than your body needs for daily activities and maintenance. This creates an energy deficit, prompting your body to use stored fat for fuel, resulting in weight loss.

To lose weight, you can reduce calorie intake through a balanced diet and increase calorie expenditure through regular physical activity.

This calorie balance is the fundamental science behind weight loss, as it causes your body to tap into its fat reserves for energy, ultimately leading to a decrease in body weight.

Do weight loss drinks and smoothies work?

While there’s no magic “weight loss drink,” some beverages can help boost metabolism and reduce calorie intake when integrated into a healthy lifestyle and balanced diet. Here are some options to consider:

• Unsweetened green tea: Rich in antioxidants and may stimulate thermogenesis (heat production) for a modest calorie burn.
• Black coffee: Contains minimal calories and caffeine, which can increase energy expenditure slightly. Choose black coffee to avoid sugar additives.
• Lemon water: Lemon water is low in calories and can be a better alternative to sugary or high-calorie beverages. It also gives you a quick vitamin C pump and metabolism boost.
• Apple cider vinegar: Apple cider vinegar has been associated with feelings of fullness and reduced calorie intake, potentially aiding in weight loss efforts. It may also help with fat loss by increasing fat oxidation.
• Sparkling water: A fun and refreshing alternative to soda, with minimal calories and a satisfying fizz. Consider adding fresh fruit slices for natural flavor.
• Vegetable-based smoothies: Blend leafy greens, cucumber, and celery, with a low-sugar fruit like berries for vitamins, minerals, and fiber. Add protein powder or yogurt for extra satiety.
• Protein shakes: Made with unsweetened almond milk, protein powder, and a handful of berries, these can curb hunger and support muscle growth.
• Ginger tea: May aid digestion and promote feelings of fullness. Add lemon and honey for extra flavor.
• Kombucha: This fermented tea drink, kombucha, contains probiotics, and beneficial bacteria that contribute to gut health and overall well-being. Choose unsweetened varieties.
• Water: Always prioritize drinking water! It keeps you hydrated, boosts metabolism slightly, and helps curb cravings.

Do weight loss gummies work?

Long story short, no, weight loss gummies generally don’t work effectively for sustained weight loss. While some ingredients claim to boost metabolism or suppress appetite, evidence is limited and inconclusive, and potential risks outweigh the benefits in most cases.

Should you use weight loss drugs like Ozempic for weight loss?

Ozempic (semaglutide) is a medication primarily used to manage blood sugar levels in adults with type 2 diabetes. It is not FDA-approved for weight loss, but it has been shown to cause weight loss as a side effect in some people, therefore, has gained significant attention among celebrities like Kim Kardashian for weight loss.

Ozempic may generally be well-tolerated, but it can cause side effects such as nausea, vomiting, diarrhea, constipation, and abdominal pain. In rare cases, it can also lead to more serious side effects such as pancreatitis and gallbladder problems. You should not ignore the possibility of these side effects and lose weight in healthier ways.

Do diets for weight loss work?

“Best diet for weight loss” may be the most searched keyword on the internet. But does dieting really work for weight loss?

Dieting creates a yo-yo effect, which refers to the cycle of losing weight through a restrictive diet, regaining it after returning to your regular eating habits, and then repeating the process. It’s a common phenomenon with potentially negative consequences for both physical and mental health.

Avoid radical diets

Radical diets restrict either your daily calorie intake or certain types of foods to an extreme level. As they often promise to make you lose weight in a short time, they seem very attractive.

Here’s what restrictive diets lead to:

• When the body faces extreme calorie restriction, it starts to prepare for a potential famine and decreases the metabolism to survive. So these types of diets may cause you to gain more weight over the longer term.
• Limiting your calorie intake to extreme levels prevents your body from burning fat. Don’t forget that no food or calories are actually “bad”. Food provides fuel for your body, so it’s vital for life. How can you burn fat if you don’t have enough fuel to keep the fire going?
• While you may see initial weight loss on a restrictive diet, it’s often a combination of water weight and muscle loss rather than sustained fat loss.
• Your body adapts to the calorie restriction by slowing down metabolism, making it easier to regain weight when you return to your normal eating habits.
• The strict limitations of a diet can lead to intense cravings and rebound overeating once you stop, pushing you beyond your regular calorie needs.
• This yo-yoing between weight loss and regain can become a persistent cycle, leading to frustration, body image issues, and increased risk of certain health problems like cardiovascular disease, diabetes, and eating disorders.

Try intermittent fasting

Intermittent fasting (IF) is a popular eating model based on consuming food within a restricted time. According to recent studies on nutrition, IF improves metabolism and thus provides optimal fat burning.

Note: If you have any chronic disease, consult your doctor before trying out intermittent fasting. If you’re OK to fast, you can get Fasting Kompanion and get your personalized fasting plan by simply taking a short quiz.

To summarize, dieting may seem like it’s working for weight loss, but in fact, you mostly lose water and muscle and slow down your metabolism. That’s why calorie-counting diets are not sustainable for weight loss. On the other hand, fasting is a sustainable, lifelong approach.

The basic physics of weight loss is that you must consume fewer calories than you burn. At this point, there are two options: eating fewer calories than you burn, or burning more calories than you eat.

Exercise is an integral part of the weight loss process to burn calories. Not only is it a great way to burn calories, but it also makes you stronger, improves your skin, and reduces stress.

The more muscle mass you develop, the higher your resting metabolic rate becomes. And as your metabolic rate gets higher, you burn more calories even when you’re resting.

Here’s a list of exercises for weight loss:

The “best” exercises for weight loss depend on your individual preferences, fitness level, and available resources.

However, some activities generally burn more calories and offer additional benefits, making them great choices for weight loss.

Cardio for calorie burning:

• High-intensity interval training (HIIT): Alternates between short bursts of intense activity and rest periods, maximizing calorie burn in a short time. Great for beginners and experienced exercisers alike.
• Running, jogging, and jumping rope: Easy to do outdoors or on a treadmill, burns substantial calories, and strengthens your cardiovascular system. Adjust pace and distance based on your fitness level. Jumping rope to lose weight is also a great way.
• Cycling: Low-impact on joints, suitable for various fitness levels, and enjoyable outdoors or on a stationary bike. Offers a calorie-burning workout and strengthens leg muscles.
• Swimming: A full-body workout that’s gentle on joints, works all major muscle groups, and is refreshing on hot days. Choose different strokes for variety and intensity.

Strength training for building muscle:

• Weightlifting: Building muscle mass increases your resting metabolic rate, meaning you burn more calories even at rest. Start with light weights and proper form, gradually increasing resistance.
• Bodyweight exercises: Utilize your own body weight for resistance, making them convenient and accessible anywhere. Push-ups, squats, lunges, and planks are effective for building muscle and strength. Fitness Kompanion offers a bodyweight workout plan according to your BMI and fitness goal.
• Circuit training: Combine cardio and strength exercises in a circuit for a high-intensity, calorie-burning workout. Choose exercises that target different muscle groups for a well-rounded session.

What does being overweight mean?

Being overweight and obese are defined as abnormal or excessive fat accumulation that may impair health. The tool that is used to tell if someone is overweight, obese, underweight or at normal weight is called body mass index (BMI). BMI is a tool that uses your height and weight to estimate your body fat percentage.

Generally, a BMI between 25 and 29.9 is considered overweight and having a body mass index (BMI) of 30 or higher means being obese.

According to the World Health Organization (WHO):

• In 2016, over 1.9 billion adults (aged 18 and above) were overweight, of which over 650 million were obese.
• These figures represent nearly 39% and 13% of the global adult population, respectively.

Additionally, the World Obesity Federation (WOF) estimates that:

• By 2030, nearly 2.3 billion adults will be overweight, and over 780 million will be obese.
• This translates to an anticipated increase in both categories compared to current figures.

Is a weight loss surgery worth it?

The answer depends greatly from person to person. Weight loss surgeries can be effective for individuals with severe obesity, but it’s important to understand they are not a magic bullet and require significant commitment.

• Studies show bariatric surgery leads to an average loss of 50-77% of excess body weight and can be maintained for up to five years.
• Weight loss surgery can significantly improve or even resolve obesity-related comorbidities like type 2 diabetes, high blood pressure, sleep apnea, and heart disease.
• Research suggests sustained benefits for over 10 years, significantly improving quality of life and reducing mortality risks.

However, it’s crucial to consider:

• Bariatric surgery is usually recommended for individuals with a Body Mass Index (BMI) exceeding 40 or those with a BMI of 35-39.9 with obesity-related complications.
• Like any surgery, there are potential risks and complications associated with bariatric procedures, including infection, leaks, nutritional deficiencies, and dumping syndrome.
• Bariatric surgery requires significant lifestyle changes like dietary modifications, portion control, and regular exercise for long-term success.
• Adjusting to life after surgery and managing body image changes can be challenging and require psychological support.

So, weight loss surgery is not a quick fix or suitable for everyone. It’s a serious decision requiring careful consideration, thorough consultations with medical professionals, and a strong commitment to lifestyle changes.

Is losing weight for women and men different?

Losing weight for women and men is fundamentally similar in many ways, as both genders generally need to create a calorie deficit to shed excess pounds.

This means that they need to burn more calories than they consume. However, there can be some differences and considerations for each gender:

1. Metabolism: Men tend to have a higher basal metabolic rate (BMR) than women due to differences in muscle mass and hormones. This means that, on average, men naturally burn more calories at rest than women. As a result, men may lose weight more quickly and with slightly different calorie requirements.
2. Hormonal factors: Hormones can play a role in weight loss. Women’s hormones fluctuate throughout their menstrual cycles and during menopause, which can affect weight loss and water retention. Men generally have more stable hormone levels in this regard.
3. Nutrient needs: While the basic principles of weight loss are the same for both genders (calorie deficit), the specific nutrient needs can vary. For example, women may have higher iron requirements, especially during their reproductive years, and men may have higher protein requirements due to typically greater muscle mass.
4. Muscle mass: Men usually have a higher percentage of muscle mass compared to women, which can lead to differences in the rate of weight loss. Muscle burns more calories at rest than fat, so having more muscle can help men burn more calories.
5. Exercise preferences: Men and women may have different preferences when it comes to exercise. Some men may be more inclined towards strength training, while women may prefer aerobic activities. However, effective weight loss can be achieved with a variety of exercise types.
6. Social and psychological factors: Weight loss can be influenced by social and psychological factors. For example, societal pressures and body image issues can affect both genders differently. Emotional eating and stress management can also play unique roles in weight loss for each gender.

How to lose weight – Top tips for weight loss

When it comes to how to lose weight, each person has a unique weight loss journey. But there are universal rules for weight loss that seem to work for almost everyone. Here are the top 15 rules of weight loss:

1) Don’t be afraid of eating fat

Contrary to popular belief, eating fat doesn’t make you gain weight. You just need to be careful about not getting your fat intake from fast food and other unhealthy fat sources. Your body needs healthy fats like extra virgin olive oil and coconut oil to function properly. Healthy fats are vital for a fully functioning digestive system and are also important for brain health.

If you’re following a keto diet or doing intermittent fasting, healthy fats are essential to get into the ketosis stage, too.

2) Eat in Mediterranean style

The Mediterranean diet isn’t just about “what” to eat, but also about “how” to eat and embrace a certain lifestyle. Here’s a breakdown to get you started:

Focus on the following food groups:

• Abundant fruits and vegetables: Aim for at least 5 servings daily, featuring a variety of colors and types. Think leafy greens, tomatoes, peppers, carrots, apples, oranges, etc.
• Whole grains: Swap refined grains for whole wheat bread, brown rice, quinoa, barley, and oats. Choose whole-grain versions of pasta and cereals when possible.
• Healthy fats: Olive oil is the star, used for cooking, dressing, and dips. Enjoy nuts, seeds, and avocados for additional healthy fats and fiber.
• Seafood: Aim for 2-3 servings per week, opting for fatty fish like salmon, mackerel, sardines, and tuna.
• Legumes: Include beans, lentils, chickpeas, and peas in your meals or snacks for protein and fiber.
• Moderate dairy: Yogurt, cheese, and milk can be enjoyed in moderation as sources of calcium and protein.
• Limited red meat and processed foods: Reduce your intake of red meat, sausages, and processed meats. Minimize sugary drinks, sweets, and refined carbohydrates.

After all, adopting healthy eating behaviors is key for weight loss.

3) Control your portions

You may have a healthy diet but still can’t lose weight. If so, your portion size may be the underlying reason. As we’ve mentioned above, it’s important to create a calorie deficit if you want to lose weight. Not only what you eat but also how much you eat matters because larger portions increase your total calorie intake.

A handy tip: Try to use smaller plates. This helps your brain be satisfied with smaller portions.

4) Not all diet foods are diet-friendly

There are lots of unhealthy diet foods on the market that consumers believe to be healthy and diet-friendly – as their name suggests. We can label them as “secret junk foods“. You should be skeptical about products labeled as low-fat, fat-free, or zero-sugar. All of these foods are overly processed and zero-sugar products are usually prepared with unhealthy artificial sweeteners like aspartame. Always read the ingredients of packaged foods and investigate the ingredients you don’t recognize.

5) Know the difference between weight loss and fat loss

Weight loss doesn’t necessarily mean fat loss. Diet programs usually cause you to lose not only fat but also muscle. As your muscles play an essential role in your body’s function and movement, losing them can lead to health problems.

In addition, increasing your muscle ratio boosts your metabolism, which promotes fat loss. So as well as thinking about your diet, make sure you’re scheduling exercise sessions like cardio and bodyweight workouts to help you maintain your muscles and get in shape.

6) Take probiotic supplements

Taking probiotic supplements containing Lactobacillus bacteria, or simply consuming probiotic foods like yogurt, kefir, sauerkraut, kombucha, or pickles has been shown to reduce fat mass. If you prefer to buy a supplement instead, consult a health professional beforehand as some studies have shown that not all Lactobacillus species are diet-friendly. For example, L. acidophilus may promote weight gain.

7) Stay hydrated

Drinking plenty of water plays a crucial role in weight loss in several ways. Here’s how:

• Boosts satiety: Drinking water before and during meals can fill you up, leading to a decreased intake of food overall. This can create a slight calorie deficit over time, contributing to weight loss.
• Improves metabolism: Adequate hydration ensures optimal functioning of all bodily processes, including the metabolic rate. A higher metabolic rate translates to burning more calories throughout the day, even at rest.
• Reduces cravings: Sometimes, we mistake thirst for hunger. When you’re properly hydrated, you’re less likely to experience false hunger pangs that lead to unnecessary snacking.
• Enhances exercise performance: Staying hydrated during workouts is vital for optimal muscle function and exercise intensity. It also regulates body temperature, preventing overheating and allowing you to train harder for longer.
• Aids digestion: Water plays a crucial role in the digestive process, facilitating the breakdown and absorption of nutrients from food. This efficient digestion can help optimize energy utilization and prevent bloating, further contributing to weight management.
• Supports fat burning: Studies suggest that increased water intake can slightly boost lipolysis, the process of breaking down fat for energy. Though the effect might be small, it adds to the overall weight loss equation.

8) Stress and sleep deprivation are your enemies

Both stress and sleep deprivation can make it difficult for you to lose weight. Stress makes you crave carb-rich snacks and junk food which tend to calm those stress hormones. Always have healthy snacks, fruit, and nuts around, in case you feel the urge to have a snack from stress.

Inadequate sleep also negatively impacts the hormonal balance by decreasing leptin (a hormone that makes you feel full after eating) and increasing ghrelin (which triggers hunger). Consult a medical professional to deal with insomnia.

9) Limit alcohol consumption

Alcohol is a beverage with high calories. It’s also an enemy of your metabolism. Whether you want to stay healthy or get fit, you should reduce your alcohol consumption.

10) Consult your doctor

Consult your doctor to make sure you don’t have any hormonal imbalances like thyroid disorders or PCOS in women, which can affect your weight loss process negatively.

11) Be ready for a long-term journey

There’s no magic spell that gives you your target body in the blink of an eye. Losing weight requires effort, time, patience, and commitment. That’s why you should think about why you want to lose weight and construct a sustainable plan to stay motivated. Even though this may sound challenging, don’t worry! Your effort and hard work will bring you the best weight loss results.

12) Be realistic

Know yourself and set realistic goals. Otherwise, if you don’t get the results you expected, you may become demotivated. For instance, losing 0.5 to 1 kg per week is optimal, which requires burning 500 calories more than you take in each day.

13) Increase your awareness

Awareness is key to losing weight. Look carefully at your eating habits. Track your hunger signals. Which are caused by real hunger, and which are related to your emotional needs? Understanding your hunger signals helps you overcome the harmful effects of cravings. You can also keep a food diary, to help work out which eating patterns are hampering your weight loss.

Note: Keeping a food diary may help many people, but eating healthy can become unhealthy too as it may be triggering for people with an eating disorder history.

14) Don’t skip cheat days

Surprisingly, having a cheat day isn’t breaking your diet, it’s actually diet-friendly. This is because your body gets used to a limited calorie intake and adjusts your metabolism in line with your new low-calorie eating habits. But cheat days surprise your body and boost your metabolism. In addition to being a metabolic booster, cheat days can help you stay motivated.

Just make sure you don’t go totally overboard and consume so many calories on your cheat day that you undo a whole week’s effort!

15) Be kind to yourself

Losing weight is not a linear process. You may follow your diet and exercise program completely some days, but you may feel demotivated and lose your commitment on other days.

Always remember that this type of fluctuation is normal because you’re a human being! Instead of blaming yourself for breaking your usual routine, adopt a compassionate approach to yourself, and remember that it’s all part of your journey.

Weight loss inspiration: Celebrities who lost a great amount of weight

• Kelly Clarkson: The American Idol star, Kelly Clarkson has lost a notably great amount of weight with a combination of adopting healthy eating habits and regular exercise during 2023. She has made significant shifts in her diet, notably reducing her sugar and carb intake.
• Mindy Kaling: Kelly Kapoor from the Office, aka Mindy Kaling has lost over 40 pounds by running, hiking and following a balanced and healthy diet.
• Kelly Osborne: Kelly Osbourne has always struggled with her body image and has had weight issues since her teenage years, as she has spent all her life in front of the cameras thanks to her dad Ozzie Osbourne’s fame. She lost weight with the help of doing regular HIIT and bodyweight workouts. She has also adopted a vegan diet while following an intermittent fasting schedule.
• Adele: A world-famous singer can also have body image issues. Adele was one of them, but after deciding to change how she looked, she adopted a gentle attitude toward her body, started working out 2-3 times a day, eating healthily, quitting smoking and reducing sugar intake.

In addition, many celebrities owe their weight management and fitness to intermittent fasting, like Jennifer Aniston, Halle Berry, Kourtney Kardashian, Hugh Jackman and even Elon Musk.

Some stars have leveled up in the intermittent fasting game and eat only one meal a day, like Channing Tatum, Elizabeth Hurley, Brooke Shields, and Twitter’s founder and ex-CEO Jack Dorsey.

The bottom line

Having excess body weight is a global problem. Even the most famous and richest people we know may also face this problem throughout their lives. So if you’re struggling with your weight, don’t be intimidated by the road that awaits you.

Losing weight may not be easy – but it’s not impossible either. Having a balanced diet, doing regular exercise patiently, preferably doing intermittent fasting, and —most importantly— having self-compassion will be your best tools on this challenging path.