Weight Loss Support

Sustained weight loss requires an energy deficit maintained over time, and the hard part is adherence rather than mechanism. Supplement effects in meta-analyses cluster around 1-3kg, often within measurement noise and rarely maintained. Protein intake, resistance training and sleep are the levers that preserve lean mass and control appetite. GLP-1 receptor agonists now produce 15-20% body weight reduction, reframing what counts as a meaningful intervention and making most supplement claims look trivial by comparison. Weight loss products are also the category most frequently adulterated with undeclared pharmaceuticals such as sibutramine.

1) Build a sustainable energy deficit around foods you will actually keep eating, since adherence beats optimality. 2) Eat 1.6-2.2g protein per kg body weight, which preserves lean mass and increases satiety. 3) Resistance train to protect muscle so that lost weight is mostly fat. 4) Sleep 7-9 hours; restriction raises ghrelin, lowers leptin and increases intake. 5) Increase daily walking and non-exercise activity, the most flexible component of expenditure. 6) Prioritise high-fibre, high-volume, minimally processed foods for satiety per calorie. 7) Track intake honestly for a period, since underreporting is near-universal. 8) Discuss GLP-1 medication with a clinician if BMI and comorbidity criteria are met, given far larger effect sizes than any supplement.

• •Sustainable energy deficit
• •High protein intake
• •Resistance training
• •Sleep 7-9 hours
• •Increased daily activity
• •High-fibre whole foods
• •Honest intake tracking