BlogWeight LossLose Body Fat in 5 Simple Steps

Lose Body Fat in 5 Simple Steps

If you’re looking to slim down, these 5 expert-approved steps will help—and they’re also key elements for success when you’re taking semaglutide.
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Decades of fad diets and wellness trends have linked health and weight. We are just now beginning to understand that good health is not so black and white—that all bodies operate differently. But on the whole, one thing remains true. Obesity, meaning excess body fat, is linked to numerous chronic diseases, per the World Health Organization. This makes many people wonder how to lose body fat.

(To learn how semaglutide can accelerate your weight loss, chat with a ReflexMD Wellness Advisor now.)

“Excess body fat can negatively impact metabolism, hormones, and inflammation,” says Jean-Carlos Jimenez, MD, a family physician and medical director at Attune Wellness Med Spa. And those can lead to heart complications like high cholesterol, high blood pressure, stroke, and heart disease. It can also contribute to diabetes, Alzheimer’s disease, and even cancer, he adds. 

“For women in particular, 55% of cancers are related to obesity,” Dr. Jimenez continues. In general, obesity decreases lifespan by up to 10 years on average, he concludes.

That doesn’t mean you need to wear a particular pants size to avoid all of those risks. Studies show that losing as little as 5% to 10% of your body fat can improve your health and lengthen your life. So it’s worth looking into different steps that can help you start to tackle the issue. 

“Obesity is a multifaceted and very complex disease,” explains Sulagna Misra, MD, BCMAS, internal medicine doctor and founder of Misra Wellness. “It involves psychological and mental health, societal or cultural expectations, physical health, genetics, and more.”

How to lose body fat: your blueprint for success

If you and your doctor agree that you could benefit from losing weight, there are some proven ways to do so. Dr. Jimenez and Dr. Misra suggest these 5 simple steps:

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Step #1: Shift your eating habits

Put simply, “consuming fewer calories than you expend leads to weight loss,” says Dr. Jimenez. To do so, he recommends focusing on nutrient-dense, low-calorie foods like vegetables, fruits, lean proteins, healthy fats, and whole grains. Studies show the Mediterranean diet, which leans on those food groups, promotes weight loss and improves metabolic health. 

In general, eating at home will help you stick to that plan. “You can control the contents and avoid high-saturated fat, high-carbohydrate, fried foods with low nutritional value,” Dr. Misra explains. Those foods include burgers, fries, and pizza. 

You can’t go wrong if you put these 10 foods on your plate—particularly if you’re taking semaglutide.

Step #2: Move your body

“Studies have found that getting at least 150 minutes per week of aerobic exercise decreases fat and increases metabolism, while also promoting a healthy brain and heart,” says Dr. Jimenez. 

It’s also good to add strength training to your routine. A study in Obesity Reviews found that both aerobic exercise and resistance training led to significant weight loss in obese or overweight adults. A good place to start: These 5 wow workouts for weight loss.

If you’re not a huge fan of working out, start slowly with daily walks and try to add more movement each day. You might also, in the meantime, embrace these 4 simple ways to lose weight without exercising.

Step #3: Get a seriously good night’s sleep

Getting quality sleep is associated with weight management, Dr. Misra says. Research backs this up. A study review found that disturbed sleep patterns cause people to snack more, especially on fat- and carb-rich foods. 

“Focus on improving quality and quantity of sleep,” Dr. Misra suggests. Avoid eating within 3 hours before bedtime. This will ensure you’re sleeping long enough to enter deep sleep. Also avoid screens and doing anything that may over-engage the brain and prevent it from winding down before light’s out. 

Also, prioritize your sleep environment, she adds. This may include turning down the thermostat, playing quiet music or white noise, installing blackout curtains, or stashing your phone in a separate room.

Step #4: Manage your stress

This is a huge topic. It’s important to research different routes to lowering your stress level—and the solutions can be a very individual thing. 

“It usually requires acknowledging the stressors in your life, and then potentially getting help,” Dr. Misra says. This may come in the form of professional therapy or a support system of friends and family. “We are humans who largely thrive on connection and community.” 

When trying to lose weight, it’s definitely worth pursuing some more calm in your life. More studies are needed, but research has shown a clear connection between stress and weight gain.

Step #5: Consider medication

“There are several medications with years of data supporting their use for weight loss,” Dr. Jimenez says. “Some even have favorable effects on improving diabetes and heart health.” 

Most recently, injectable weight loss medications known as GLP-1s have been shown to help patients achieve weight loss and manage type 2 diabetes. Each of the different GLP-1s—such as semaglutide and tirzepatide—have slightly different purposes and side effects. It’s important to talk to your doctor or chat now with a Wellness Advisor about what may or may not be a good fit for you.

Read Next: The Complete Guide to Losing Weight Safely

Obesity. World Health Organization.

Ryan D et al. Weight Loss and Improvement in Comorbidity. Current Obesity Report. June 2017.

Dominguez L et al. Mediterranean Diet in the Management and Prevention of Obesity. Experimental Gerontology. April 2023.

Bellicha A et al. Effect of Exercise Training on Weight Loss, Body Composition Changes, and Weight Maintenance in Adults with Overweight and Obesity. Obesity Reviews. March 19, 2021.

Papatriantafyllou E et al. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. April 8, 2022.

Tomiyama A. Stress and Obesity. Annual Review of Psychology. January 2019.

Chao A et al. Clinical Insight on Semaglutide for Chronic Weight Management in Adults: Patient Selection and Special Considerations. Drug Design, Development and Therapy. December 29, 2022.

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