.svg)
The Importance of Portion Control in Weight Loss
For many women, the journey to weight loss often starts with swapping out fried foods for salads and sugary drinks for herbal teas. But despite these efforts, the scale might not budge. Why? The common misconception that "healthy food" automatically leads to weight loss often overlooks a crucial factor: portion control.
Portion control is not about deprivation or eating less; it's about eating the right amount. Understanding portion sizes and their impact on your health can be a game-changer. This article will delve into the importance of portion control, practical techniques, challenges, and its specific role in women’s health.
Why Portion Control Matters
Calorie Deficit: The Foundation of Weight Loss
At its core, weight loss is about maintaining a calorie deficit—burning more calories than you consume. Even nutritious foods can hinder weight loss if consumed in large quantities. For example, a salad loaded with high-calorie dressings, nuts, and cheese can quickly surpass your calorie needs.
According to the NHS, the recommended daily calorie intake for women is approximately 2,000 kcal, though this varies with age, activity level, and health conditions (NHS). Portion control helps you stay within this limit while enjoying a variety of foods.
Satiety and Hunger Cues
Large portions can disrupt your body’s natural hunger and fullness signals, leading to overeating. A study by the British Journal of Nutrition found that oversized portions encourage people to consume up to 30% more calories. This habit can dull your body's ability to recognize satiety over time.
Long-term Benefits of Portion Control
Portion control goes beyond weight management. It supports:
- Blood sugar regulation, crucial for women with PCOS.
- Reduced risk of chronic diseases, such as type 2 diabetes and heart disease.
- Better digestion, minimising bloating and discomfort.
- A healthier relationship with food, reducing emotional eating and disordered habits.
How to Master Portion Control
The Plate Method
Divide your plate as follows:
- Half with vegetables or salad.
- A quarter with lean protein (e.g., chicken, tofu, or fish).
- A quarter with whole grains or starchy vegetables (e.g., quinoa, sweet potatoes).
This visual guide, endorsed by UK healthy eating standards, ensures balanced nutrition without the need for weighing every bite.
Hand Measures
Using your hand as a guide is simple and practical:
- Protein: One palm-sized portion.
- Carbohydrates: One fist-sized portion.
- Fats: The size of your thumb.
Food Scales and Measuring Cups
Accurate tools like food scales and measuring cups are essential for calorie-dense foods like nuts, cheese, or oils. Regularly measuring portions can recalibrate your perception of serving sizes.
Pre-portioning Snacks and Meals
Pack meals in advance using portion control containers. For example, divide a family-sized bag of nuts into small servings or prepare lunch boxes with balanced meals for work.
Mindful Eating
Mindful eating involves paying attention to hunger cues and savouring each bite. Practical tips include:
- Eating slowly without distractions.
- Placing your fork down between bites.
- Starting meals with a glass of water to avoid mistaking thirst for hunger.
Overcoming Portion Control Challenges
Eating Out
Restaurants often serve oversized portions. Strategies include:
- Sharing dishes.
- Requesting a smaller portion size.
- Taking leftovers home to avoid overeating.
Social Events
Navigating buffets and gatherings can be tricky. Eat a small, balanced snack beforehand, focus on conversations rather than food, and choose smaller plates to control portions.
Emotional Eating
Stress or boredom often leads to overeating. Identify triggers and replace emotional eating with healthier coping mechanisms like journaling, walking, or talking to a friend. For severe cases, consider seeking support from a therapist.
Busy Lifestyles
Lack of time can make portion control challenging. Solutions include:
- Batch cooking and freezing meals.
- Using pre-cut vegetables for convenience.
- Preparing grab-and-go snacks like fruit or yoghourt.
Portion Control for Women’s Specific Needs
Hormonal Influences
Fluctuations during the menstrual cycle can increase cravings and appetite. Managing these changes through portion control ensures balanced nutrition without overeating.
Menopause
Weight gain during menopause is common due to hormonal changes and a slower metabolism. Smaller, nutrient-dense portions combined with regular exercise can help maintain a healthy weight. Resources from the British Menopause Society provide additional guidance (BMS).
PCOS
Insulin resistance in PCOS makes weight loss more challenging. Portion control, focusing on low-glycemic foods and consistent meal timings, can help manage blood sugar levels. Visit Verity, a UK charity for PCOS, for further insights (Verity).
Embrace Portion Control for Long-Term Success
Portion control is not just a weight loss tool but a lifestyle change. By mastering portion control techniques and addressing challenges head-on, women can achieve sustainable weight loss and improved overall health.
Remember, progress takes time. Focus on consistency, not perfection, and celebrate small victories. You have the power to take charge of your health through mindful, informed choices.
References
- NHS. (n.d.). Calories and energy needs for adults. Retrieved from https://www.nhs.uk
- British Journal of Nutrition. (n.d.). The impact of portion sizes on calorie intake.
- British Menopause Society. (n.d.). Managing weight during menopause. Retrieved from https://thebms.org.uk
- Verity. (n.d.). Understanding PCOS and weight management. Retrieved from https://www.verity-pcos.org.uk
Mounjaro is a new medication developed by Eli Lilly that contains the active ingredient tirzepatide. It was originally designed to help people with type 2 diabetes manage their blood sugar levels. Mounjaro is administered as a once-weekly injection using a self-injection pen, typically into the abdomen, thigh, or upper arm. In the UK, tirzepatide (Mounjaro) has been approved for use by the Medicines and Healthcare products Regulatory Agency (MHRA).
Besides helping with blood sugar, Mounjaro has also been found to be very effective at helping people lose weight. This is why you might have heard it called a "weight loss jab" in the media.
- How you take it: You inject Mounjaro once a week. Your doctor will usually start you on a small dose and slowly increase it over time. This helps your body get used to the medicine and can lower the chance of you feeling sick.
How it Works:
Mounjaro is like a "twin hormone" medicine. It acts like two natural gut hormones, GLP-1 and GIP. These hormones help control blood sugar and appetite.
- It helps your body release more insulin when needed and lowers sugar from your liver, improving blood sugar control.
- It makes you feel fuller sooner and for longer, helping you eat less.
- Working on both GLP-1 and GIP is thought to be why it can lead to greater weight loss than medicines that only use GLP-1 (like Semaglutide in Ozempic/Wegovy).
What is it Used For?
- Type 2 Diabetes: Mounjaro lowers blood sugar effectively, often helping patients reach better levels (lower HbA1c). It's used alongside diet and exercise, sometimes with other diabetes medicines, typically when standard treatments aren't enough, especially if weight loss would help.
- Weight Management: In studies, people using Mounjaro lost a significant amount of weight, often averaging 15-20% of their body weight over about 1 to 1.5 years. It's approved for adults with obesity (high BMI) or those with a lower BMI and a weight-related health problem.
Access in the UK:
- NHS: Mounjaro is available on the NHS for type 2 diabetes if you meet certain criteria. For weight loss, NHS access is starting gradually through specialist clinics for adults with a very high BMI and multiple weight related health issues.
- Private: You can also access Mounjaro privately through weight loss clinics, pharmacies or online services like ours if you meet the medical criteria. SheMed operates a weight management programme specifically tailored for women, which includes the potential prescription of GLP-1 medications such as Mounjaro and Wegovy, provided the individual meets their medical criteria.
Mounjaro vs. Semaglutide (Ozempic/Wegovy):
Both are effective weekly injections. Semaglutide works on GLP-1 while Mounjaro works on both GLP-1 and GIP. Studies suggest Mounjaro may lead to slightly more weight loss on average. But choice of drug depends on a number of factors and is very individual.
Side Effects and Safety:
Common side effects are usually mild stomach issues (nausea, vomiting, etc.) that often improve over time. Because it affects appetite, you'll feel less hungry. If you take other diabetes medicines, your doctor might adjust doses to prevent low blood sugar.
Serious side effects are rare, but contact a doctor immediately for severe tummy pain, persistent vomiting, allergic reactions, or worrying mood changes.
Important Note: Mounjaro works best with healthy eating and exercise. If you stop Mounjaro, appetite and weight can return if lifestyle changes aren't maintained.
Check our healthcare support page to see if Mounjaro could be a suitable option for you based on your health needs and the latest criteria.
FAQs
1. How is Mounjaro administered?
Mounjaro is given as a once-weekly injection. Your healthcare provider will guide you on the correct dosage and administration technique.
2. Can I use Mounjaro if I’m pregnant or breastfeeding?
No, tirzepatide is not recommended during pregnancy or breastfeeding, as its safety in these situations has not been established. If you are planning to conceive or are breastfeeding, discuss alternative options with your doctor.
3. How long does it take to see results with Mounjaro?
While individual results vary, many users begin noticing changes within a few weeks. Maximum benefits are typically observed after several months of consistent use, alongside dietary and lifestyle adjustments.
References
- MotherToBaby. (2024). Tirzepatide (Mounjaro®, Zepbound®) - Mother To Baby | Fact Sheets. https://www.ncbi.nlm.nih.gov/books/NBK605070/
- Watanabe, M., & Hasegawa, Y. (2021). Tirzepatide in adults with obesity and type 2 diabetes. New England Journal of Medicine, 385(11), 1046-1056. https://doi.org/10.1056/NEJMoa2107519
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide: A dual GLP-1 and GIP receptor agonist for type 2 diabetes management. PMC, 11543192. https://pmc.ncbi.nlm.nih.gov/articles/PMC11543192/
- Kahn, S. E., & Florez, J. C. (2023). Tirzepatide once weekly for the treatment of obesity. New England Journal of Medicine. https://pubmed.ncbi.nlm.nih.gov/36751934/
- Nauck, M. A., & Quast, D. R. (2020). Glucagon-like peptide-1 and glucose-dependent insulinotropic polypeptide: A review of their roles in obesity and type 2 diabetes. Endocrine Reviews, 41(3), 1-24. https://pubmed.ncbi.nlm.nih.gov/32459834/
- Kahn, S. E., & Florez, J. C. (2020). Tirzepatide: A novel dual glucose-dependent insulinotropic polypeptide and glucagon-like peptide-1 receptor agonist for type 2 diabetes management. Endocrine Society. https://www.ncbi.nlm.nih.gov/books/NBK605070/
A groundbreaking clinical trial has revealed that Mounjaro (tirzepatide) leads to greater weight loss than its rival Wegovy (semaglutide), offering new hope for people struggling with obesity.
Head-to-Head Results: Mounjaro vs Wegovy
The study, presented at the European Congress on Obesity and published in the New England Journal of Medicine, compared the two most talked-about weight-loss injections. Over 72 weeks, participants taking Mounjaro lost an average of 20% of their body weight, compared to 14% for those on Wegovy. That’s a significant difference, especially for those with a lot of weight to lose.
Key Findings:
- 32% of Mounjaro users lost at least a quarter of their body weight, compared to 16% on Wegovy.
- Waistlines shrank more: Mounjaro users lost an average of 18cm from their waists, while Wegovy users lost 13cm.
- Health improvements: Mounjaro also led to better blood pressure, blood sugar, and cholesterol results.
- Similar side-effect profiles for both drugs.
- Women tended to lose more weight than men on both medications.
How Do These Medications Work?
Both Mounjaro and Wegovy help people feel full, reducing appetite and encouraging the body to burn stored fat. The key difference is that Wegovy mimics one appetite-control hormone, while Mounjaro targets two, which may explain its superior results.
Mounjaro and Wegovy: Availability and Eligibility in the UK
Both Mounjaro and Wegovy are available for weight management in the UK through both the NHS and private clinics. Here’s what you need to know about who can access them and how.
NHS Eligibility Criteria
Both medications are available on the NHS, but only for people who meet specific criteria:
- Adults with a BMI of 35 or above and at least one weight-related health condition (such as high blood pressure, cardiovascular disease, or osteoarthritis).
- Adults with a BMI of 30 or above who qualify for referral to a Specialist Weight Management Service (SWMS) and have not succeeded with other weight loss methods.
- Some groups, such as certain minority ethnic backgrounds or those with cardiovascular disease, may qualify with a BMI as low as 27.5.
Private Prescription Criteria
For those seeking treatment privately, the requirements are less strict:
- BMI of 30 or above, or BMI of 27 or above with a weight-related health condition or from certain ethnic backgrounds.
- Patients must complete an online or in-person consultation, including questions on weight, medical history, and current medications.
- New regulations require verification of identity and medical suitability, often with GP input or supporting records.
Estimated Monthly Costs
Customers seeking access to weight loss treatments like Mounjaro and Wegovy can conveniently receive private prescriptions through online clinics such as SheMed Healthcare. SheMed specializes in providing healthcare services tailored for women, including a dedicated weight loss programme.
Here is a breakdown of the programme's pricing:
- Starting Price: £99 for the initial dose.
- Includes: This initial cost covers a health screening, which involves a blood test to ensure the treatment is safe and appropriate.
- Subsequent Doses: Later doses are priced at £159 each.
Conclusion
This major trial confirms Mounjaro's significant edge over Wegovy, demonstrating superior weight loss and better health outcomes for individuals with obesity. Both medications represent powerful advancements in weight management and are available in the UK via NHS and private pathways, offering promising new options for those seeking effective medical treatment. If you have any questions about these medications or weight loss options, please visit the SheMed Support website for more information.