Imagine this: you take your dog to the vet and they recommend a weight loss of 10 pounds. Over the next few months the dog gets more walks, some extra time throwing the ball in the yard, smaller meal portions, and less treats.
Now imagine this: you want to lose 10 pounds. Why is the initial impulse to open up Google and search for tips, shortcuts, and secrets?
The weight loss industry in America has been growing steadily over the last 2 decades and is now valued at almost $72 billion. From this growth, we have seen the emergence of everything from fad diets to workout programs to miracle supplements. Through every method possible retailers are reaching consumers and promising they have the key to weight loss that no one else does.
The truth is simple and we’re offering it here for free: weight loss is achieved through a calorie deficit.
While you are taking weight loss medications I would not suggest adding any over the counter supplements to augment weight loss. Most of the time the ingredients in available supplements are not fully researched and do not have FDA approval. Your medication plus a healthy diet and exercise routine will be sufficient to reach your weight loss goals unless we specifically discuss something different at your appointment.
While I would expect you to get all the necessary micronutrients (vitamins, minerals, electrolytes) from a healthy and balanced diet I would suggest a multivitamin to most people making changes to their diets. No reason to get fancy here, a store brand will do just fine.
Additionally, supplementing protein with either protein powder, bars, or shakes is a great way to add substance to your snacks and keep you fuller longer. When choosing brands of these, ensure that the protein content is greater than 20 grams per serving and that fat is less than 5-8 grams per serving. Carbohydrates will vary widely with these but try to stay around 35 grams per serving.
Protein bar brands I would highly recommend: One, Quest, Select Protein. All of these are widely available and I recommend them because of taste, macronutrient balance, and protein content.
There is no substitute for a good diet and a consistent workout routine
While not absolutely necessary, a multivitamin may be helpful while making changes to your diet
While on weight loss medications do not add any over the counter supplements to augment or speed up weight loss
Adding protein powders, bars, or shakes to your diet may help you feel satiated longer and will promote overall health
Years form now, you won’t care if it took 1 month or 1 year to reach your goals. Be patient and keep going!
When all is said and done it doesn’t matter how long it took, all that will matter is that you didn’t give up. By default we are always on the hunt for instant gratification. If we can’t see immediate results it isn’t worth our effort. That’s why the weight loss industry in American has been on a steady incline for the last 2 decades, we want it NOW.
Slow. It. Down.
As long as you are making progress toward your goal you’re headed in the right direction and that’s what matters! Don’t be discouraged if it takes a little longer to get there as long as you’re still on your way.
A year from now are you going to be disappointed that you didn’t hit your exact weight target by a specific date? No! You’re going to be overjoyed that you hit your goal in general, regardless of when it happened.
Some weeks will be better than others. You’ll have setbacks, plateaus, and weeks that you make tons of progress. That’s all part of the journey, embrace it.
Stay focused on the big picture and keep working toward it. Whether you reach it in 1 year or 1 month, you’re on the right track.
While taking the slow and steady approach isn’t the most exciting or the most glamorized way to lose weight it is the most sustainable. We’ll be here every step along the way to celebrate your small victories and make the slow and steady as fun and exciting as possible!
Keep going. You’ve got this.