Struggling with weight loss, despite your best efforts, can be incredibly frustrating. Have you ever felt like you're doing everything right but not seeing the results you deserve? You're not alone—many women face the same battle, trying diet after diet without lasting success. In fact, nearly 67% of adult women in England were classified as overweight or obese in 2021, illustrating widespread struggles with weight management. Additionally, studies on eating behaviours show that 19% of women report significant issues with food, including feelings of being out of control with eating, which can contribute to the sensation of being stuck in a weight loss journey.
Enter GLP-1 agonists, medications that offer new hope for women struggling with weight loss. These medications help regulate appetite, increase feelings of fullness, and reduce overall food intake. While these medications support weight loss, proper nutrition remains essential to maximise the benefits. One of the most misunderstood areas? Carbohydrates. Are you worried about balancing carbs while on GLP-1 therapy? Let’s explore how to get it right without sacrificing the foods you love.
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GLP-1 (glucagon-like peptide-1) agonists are known for their role in supporting weight loss. Here is how they help you in the weight management journey:
The STEP 2 clinical trial reported that GLP-1 leads to clinically meaningful reductions in body weight among overweight and obese individuals.
In a STEP 4 clinical trial, participants who switched to placebo after 20 weeks of semaglutide treatment experienced a 6.9% regain of body weight. The participants were not subjected to any lifestyle adjustments. This highlights that the GLP-1 therapy should go hand in hand with dietary adjustments and exercise.
Carbohydrates are the body’s primary source of energy, but not all carbs are created equal. Here is what you should know about carbohydrates to understand its impact on weight loss:
Simple carbohydrates consist of sugars that are quickly absorbed by the body, leading to rapid increases in blood sugar levels. Common sources include:
While complex carbohydrates are made up of longer chains of sugar molecules, which take longer to digest. They provide a more gradual release of energy and include:
A prospective cohort study found that increased intake of whole grains and non-starchy vegetables was associated with weight loss. While participants who consumed refined grains showed more weight gain.
The glycemic index (GI) measures how quickly foods raise blood glucose levels. Foods with a high GI can lead to rapid spikes in blood sugar, followed by crashes that may increase hunger and lead to overeating. Conversely, low-GI foods result in more stable blood sugar levels.
The UK’s Scientific Advisory Committee on Nutrition (SACN) emphasises the importance of considering both the quantity and quality of carbohydrates in the diet. They recommend limiting free sugars to less than 5% of total energy intake to mitigate risks associated with high GI foods, such as obesity and type 2 diabetes.
Source of carbohydrate
A study published in 2023, evaluated weight changes in 136,432 adults. 83.5% of the participants were women, average age 50. The study reported that the quality of carbohydrates they ate appeared to play a role in weight control. A daily increase of 3.5 ounces of low-quality carbohydrates, such as sugar-sweetened drinks, refined grains, and starchy vegetables was associated with gaining up to three pounds over a four-year period. While an increase of just one-third ounce of fibre in participants' daily diets cut the weight gain by half. The associations were especially strong in women. The study concluded that refined carbohydrates such as white pasta, white bread, white rice, and chips appeared more problematic, contributing even more to middle-age weight gain..
Dietary recommendations
The SACN recommends that carbohydrates should make up approximately 50% of total dietary energy intake for adults. It emphasises the importance of dietary fibre. High-fibre foods not only promote satiety but also support digestive health.
Carbohydrate needs vary based on several factors, and tailoring intake to individual circumstances ensures better results.
In addition to managing carbohydrates, other factors play a role in achieving success during GLP-1-assisted weight loss.
Conclusion
Balancing carbohydrates during GLP-1-assisted weight loss doesn’t have to be overwhelming. By understanding the types of carbohydrates, focusing on whole and fibre-rich options, and tailoring intake to your needs, you can support both your weight loss and overall health. Remember, it’s not about cutting out carbs entirely but choosing the right ones in the right amounts.
Have any questions or personal tips to share about balancing carbs? Drop a comment below, or share this article with others who might benefit! If you are looking for personalised guidance, don’t hesitate to book a consultation with us at SheMed. We can help tailor a plan just for you.
1. Why is balancing carbohydrates important during GLP-1-assisted weight loss?
Balancing carbohydrates is crucial because GLP-1 agonists help regulate blood sugar and appetite. A diet too high in simple carbs can cause blood sugar spikes, leading to weight gain or slowed progress, while low-glycemic carbohydrates can support more consistent energy levels and appetite control. Choosing the right type and amount of carbohydrates helps optimise the effects of GLP-1 therapy for weight loss.
2. How much carbohydrates should women consume while on GLP-1 therapy?
For most women, it is recommended that 45-65% of daily calories come from carbohydrates, depending on individual factors like age, activity level, and weight loss goals. A typical range would be 225 to 325 grams of carbohydrates per day for a 2,000-calorie diet, but this may be adjusted based on personal health needs.
3. Which carbohydrates should I prioritise during GLP-1 therapy?
Women should focus on low-glycemic index (GI) carbohydrates such as:
4. What are the risks of consuming too many refined carbohydrates while using GLP-1 agonists?
Over Reliance on refined carbohydrates, such as white bread, sugary snacks, and processed foods, can lead to blood sugar fluctuations, increased hunger, and slower weight loss progress. Refined carbs lack fibre and essential nutrients, which can reduce the effectiveness of GLP-1 agonists in supporting weight loss.
5. Can I eat too few carbohydrates while on GLP-1 therapy?
Yes, drastically cutting carbohydrates can lead to nutrient deficiencies, especially in fibre, which is crucial for digestion and satiety. Women consuming less than 40% of daily calories from carbs may experience fatigue, digestive issues, and poor nutrient intake, hindering overall health and weight loss success.
6. What is the glycemic index (GI), and how does it affect weight loss?
The glycemic index is a measure of how quickly a carbohydrate-containing food raises blood sugar levels. Low-GI foods (e.g., whole grains, legumes) are digested more slowly, leading to better blood sugar control and longer-lasting energy. These foods are ideal for weight loss, as they help prevent insulin spikes and reduce fat storage.
7. Why is fibre important during GLP-1-assisted weight loss?
Fibre slows digestion, enhances feelings of fullness, and supports healthy digestion, all of which are important for weight management. Women should aim for 25-30 grams of fibre per day, which can be achieved by consuming whole grains, fruits, vegetables, and legumes.
8. How can I control my carbohydrate portions without feeling deprived?
One effective way to manage carbohydrate portions is to practise mindful eating, focusing on hunger and fullness cues rather than restricting entire food groups. Using smaller plates, eating slowly, and prioritising fibre-rich, low-GI carbs can also help you feel satisfied without overeating.
9. What common mistakes should I avoid when managing carbohydrates on GLP-1 therapy?
Some common mistakes include:
10. Can I eat carbohydrates at any time of day while on GLP-1 therapy?
Timing your carbohydrate intake can be beneficial. Many women find that eating complex carbs earlier in the day, when activity levels are higher, helps prevent blood sugar crashes later. Carbohydrates paired with protein or healthy fats can further stabilise blood sugar throughout the day.
11. Should I consult a healthcare professional before changing my carbohydrate intake?
Yes, consulting with a healthcare professional or dietitian is essential to ensure that your carbohydrate intake aligns with your weight loss goals, medical history, and overall health. They can provide personalised advice tailored to your needs during GLP-1 therapy.
Have you ever felt like no matter how hard you push yourself, the weight just doesn’t seem to come off? Many women in the UK face this frustration, trying every fad diet or intense workout, only to be left exhausted and disheartened. What if you are told that 80% of weight loss success isn’t about brutal workouts, but about gentle, consistent movement and balance?
It’s easy to feel stuck when the scale doesn’t budge, especially when you’re doing everything "right." This frustration is all too common for women trying to lose weight, especially when stress and busy schedules leave little room for self-care. The desire to feel lighter, healthier, and more confident is universal, yet the solution might not be what you'd expect.
The problem is that traditional weight loss methods often focus solely on burning calories through high-impact workouts, overlooking the power of practices like yoga and stretching. These gentle forms of exercise not only help tone your body but also promote mental clarity, reduce stress, and boost your metabolism—all factors that are critical to achieving long-term weight loss.
Weight loss is a multifaceted process influenced by various interrelated factors, including diet, exercise, genetics, and lifestyle. Understanding these factors is essential for effective weight management.
Yoga is increasingly recognized not just for its mental and spiritual benefits, but also for its role in weight management.
While yoga may not burn as many calories as high-intensity workouts, it can still contribute significantly to weight loss. Research shows that people practising Hatha yoga burned approximately 120 calories in 30 minutes for a 57kg individual, 144 calories for a 70kg individual, and 168 calories for a 84kg individual. More vigorous styles like Vinyasa or Power Yoga can increase calorie expenditure further due to their dynamic nature.
Additionally, a clinical trial on yoga in women with abdominal obesity showed that practising yoga for 90 minutes twice a week over 12 weeks resulted in significant reductions in body weight, waist circumference, and body fat percentage. This indicates that yoga can effectively aid in fat loss while also improving muscle mass.
Improved Muscle Tone: Yoga enhances muscle tone through various poses that engage multiple muscle groups. A study published in Complementary Therapies in Medicine demonstrated that participants who practised yoga showed improvements in muscle strength and flexibility alongside reductions in body fat. This toning effect is crucial for increasing resting metabolic rate, which helps burn more calories even at rest.
Stress Reduction
Chronic stress is a significant contributor to weight gain due to its association with increased cortisol levels, which can lead to cravings for unhealthy foods. Research from Harvard Medical School shows that regular yoga practice can reduce cortisol levels, thereby alleviating stress-related eating behaviours. Participants reported fewer cravings and reduced emotional eating after engaging in yoga sessions.
Improved Mood and Body Positivity
Yoga promotes mindfulness and self-acceptance, which can enhance overall mood and body image. A study indicated that individuals who practised yoga reported greater body satisfaction and lower levels of disordered eating behaviours . This psychological shift can lead to healthier food choices and a more positive relationship with one’s body.
Certain yoga poses are particularly effective for enhancing weight management:
Stretching is a fundamental aspect of physical fitness that enhances flexibility, promotes muscle recovery, and reduces the risk of injuries.
Incorporating specific stretches into your routine can enhance flexibility and aid recovery:
Integrating yoga and stretching into a holistic weight loss program can enhance flexibility, improve muscle tone, and support mental well-being.
Women may face several challenges when starting a yoga or stretching practice, including time constraints, body image concerns, or previous injuries.
Yoga and stretching might just be the missing link in your weight loss journey. While they may not seem as intense as other workouts, their long-term benefits—like improved flexibility, muscle toning, and stress reduction—are undeniable. By incorporating these mindful practices into your routine, you can work with your body rather than against it, paving the way for sustainable weight loss and overall well-being.
If you’re feeling stuck or unsure of where to begin, don’t hesitate to reach out for guidance. Book a consultation to get personalised advice on how to integrate yoga and stretching into your weight loss plan. Or, share your thoughts and experiences in the comments below—your story could inspire someone else to take that first step. And if you found this article helpful, share it with friends or family who might benefit from a gentler approach to weight loss.
Embarking on a weight loss journey can be challenging, but integrating yoga into your routine provides a holistic approach that benefits both body and mind. At SheMed Healthcare, we specialise in women's health and offer personalised weight loss programmes tailored to your unique needs.
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1. Can yoga really help with weight loss?Yes, yoga can aid in weight loss by improving flexibility, increasing muscle tone, and reducing stress. It also promotes mindfulness, which can help with making healthier lifestyle choices, such as mindful eating.
2. How often should I practise yoga or stretching to see results?Consistency is key. Aim for at least 3-4 sessions per week to experience the benefits. Even short, 20-minute sessions can make a difference when practiced regularly.
3. Is yoga enough for weight loss, or should I combine it with other exercises?Yoga can be a powerful tool for weight loss, especially when combined with a balanced diet and other forms of physical activity, like walking or strength training. It helps create a well-rounded fitness routine that supports your overall goals.
4. I’m not flexible—can I still do yoga?Absolutely! Yoga is for everyone, regardless of flexibility. In fact, yoga helps improve flexibility over time, and you can modify poses to suit your current abilities.
5. Can yoga help with emotional eating?Yes, yoga promotes mindfulness and emotional balance, which can reduce stress and emotional eating. It encourages a healthier relationship with food by making you more aware of your body’s needs and signals.
Embarking on a weight loss journey can be an exciting and challenging experience. While shedding excess pounds often leads to improved physical health and increased confidence, one common concern among individuals who have lost a significant amount of weight is the development of loose or sagging skin. This excess skin can be a source of discomfort, both physically and emotionally, and may even interfere with daily activities and exercise routines.
The formation of loose skin during weight loss is a natural consequence of the body's adaptation to changes in fat mass. As adipose tissue is lost, the skin that once stretched to accommodate it may not immediately retract to its original tightness. The degree of loose skin is influenced by several factors, including the amount of weight lost, the rate of weight loss, age, genetics, and the length of time one has been overweight or obese.
To effectively manage loose skin and maintain overall well-being during weight loss, a holistic approach is essential. This includes not only physical strategies to minimise skin laxity but also mental health support to address any body image concerns or self-consciousness that may arise. By understanding the science behind loose skin formation and implementing evidence-based techniques, individuals can work towards achieving their weight loss goals while prioritising their physical and emotional well-being.
Several key factors can contribute to the development of loose skin during significant weight loss:
Age
As we age, our skin undergoes natural changes that can lead to looseness. The production of collagen and elastin, two proteins essential for skin elasticity, decreases over time. This decline makes skin less resilient and more prone to sagging. A study found that older skin has less collagen than younger skin and tends to be looser following weight loss.
Genetics
Genetics play a significant role in determining skin elasticity and overall skin health. Some individuals may inherit traits that make their skin more prone to sagging, while others may have naturally firmer skin.
Amount and Rate of Weight Loss
The more weight you lose and the faster you lose it, the more likely you are to experience loose skin. Rapid weight loss, often seen in crash diets or extreme exercise regimens, does not give the skin enough time to adapt to the body's new shape. Gradual weight loss allows the skin to shrink more naturally, reducing the likelihood of loose skin. Weight loss of 100 pounds (46 kg) or more typically results in a greater amount of loose skin than more moderate weight loss.
Length of Time with Overweight or Obesity
The longer someone has been overweight or obese, the looser their skin will be after weight loss due to elastin and collagen loss. Skin stretched during significant weight gain often loses its ability to retract after weight loss due to damage to collagen, elastin, and other components responsible for elasticity.
Other Factors
Chronic sun exposure has been shown to reduce skin's collagen and elastin production, which may contribute to loose skin. Smoking leads to a reduction in collagen production and damage to existing collagen, resulting in loose, sagging skin.
It's important to recognize that loose skin is a common experience for many individuals, especially after significant weight loss. While it may feel discouraging, it is important to remember that loose skin does not diminish your achievements.
A sign of transformation: Loose skin can be seen as a testament to your hard work and dedication. It represents the journey you have undertaken to improve your health and well-being.
Remember, your achievements in weight loss and health improvement are significant and worthy of celebration, regardless of the presence of loose skin. Embrace your journey, and know that you are not alone in facing this challenge.
Losing weight is a significant achievement that can improve your health and boost your confidence. However, for many people, the journey doesn't end there. The prospect of loose or sagging skin can be a concern, especially for those who have lost a substantial amount of weight. The good news is that there are steps you can take to minimise the appearance of loose skin and maintain a toned, youthful look.
Gradual Weight Loss
One of the most effective ways to prevent loose skin is to lose weight gradually. Rapid weight loss can put stress on your skin, causing it to stretch and lose elasticity. Aim to lose no more than 1-2 pounds per week by creating a calorie deficit through a balanced diet and regular exercise. This gradual approach allows your skin to adapt to the changes in your body and maintain its elasticity.
To achieve sustainable weight loss, focus on portion control, calorie counting, and incorporating a variety of nutrient-dense foods into your diet. Regular exercise, such as brisk walking, jogging, or cycling, can also help you burn calories and maintain a healthy weight.
Building Muscle
Replacing fat with muscle is another key strategy for preventing loose skin. Muscle helps to fill out and support the skin, creating a toned and youthful appearance. Engage in strength training exercises such as weightlifting, resistance bands, or bodyweight exercises to build and maintain muscle mass. Gradually increase the intensity and difficulty of your workouts to ensure progressive overload and continued muscle growth.
Hydration
Staying hydrated is essential for maintaining skin health. Water helps to keep your skin supple and elastic, reducing the appearance of fine lines and wrinkles. Aim to drink at least 8 cups (64 ounces) of water per day, and more if you are active or live in a hot climate.
Nutrition
A balanced diet rich in vitamins and minerals is crucial for skin health. Foods like citrus fruits, bell peppers, broccoli, and leafy greens are high in vitamin C, which is essential for collagen production. Omega-3 fatty acids found in fatty fish, nuts, and seeds can also help to reduce inflammation and improve skin elasticity.
Skin Care
Incorporating gentle skincare products into your routine can help to maintain skin hydration and prevent premature ageing. Look for moisturisers that contain hyaluronic acid or glycerin, which help to lock in moisture. Protect your skin from harmful UV rays by using a broad-spectrum sunscreen with an SPF of at least 30. Remember, everyone's skin is different, and the amount of loose skin you experience after weight loss will depend on factors such as your age, genetics, and the amount of weight lost. Be patient with yourself and celebrate your progress, knowing that you are taking steps to maintain a healthy, youthful appearance.
Remember the focus of weight loss is on health rather than appearance. You should appreciate your body for unique functions and capabilities rather than adhering to societal ideals of beauty. Research indicates that individuals with a positive body image are more likely to engage in healthy behaviours, which can lead to improved physical and mental health outcomes.
Body positivity is something which needs to be practised and be reminded to yourself everyday. Here are the key principles of body positivity.
Consulting with healthcare professionals, such as dietitians can provide tailored advice based on individual health needs and goals. They can help assess whether surgical options are appropriate and guide patients through the decision-making process, ensuring that all aspects of health and well-being are considered.
For individuals experiencing severe cases of loose skin, particularly after significant weight loss, it may be beneficial to explore surgical options. Procedures such as abdominoplasty (tummy tuck) or body contouring can help remove excess skin and improve body confidence. However, it is crucial to consult a qualified healthcare professional to discuss personalised options and the potential risks and benefits associated with surgical interventions.
Navigating the challenges of loose skin after weight loss can be a complex journey, especially for those in the UK who have worked hard to achieve their health goals. It’s essential to approach this issue with empathy and understanding, recognizing that your worth is not defined by your skin's appearance.
To minimise the risk of developing loose skin, consider adopting a gradual weight loss strategy, aiming for a rate of about 1-2 pounds per week. This allows your skin to adjust more naturally to your changing body shape. Incorporating strength training into your routine can also be beneficial, as building muscle helps fill out the skin and improves overall body composition. Additionally, staying hydrated and consuming a nutrient-rich diet can support skin elasticity.
If you find yourself struggling with excess skin despite your best efforts, remember that you are not alone. Many individuals face this challenge after significant weight loss. For further information and support, consider reaching out to local resources such as the SheMed Weight Management services or speaking with a registered healthcare professional who can guide you on your journey.
Ultimately, embracing body positivity and self-acceptance is crucial. Celebrate your achievements, focus on your health and well-being, and seek support from communities that uplift you. Your journey is unique, and you deserve to feel confident and comfortable in your own skin, regardless of any challenges you may face along the way.
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Weight management can present a deeply personal and often a challenging journey. Here in the UK, the demands of daily life can impede our focus on health. The battle to lose weight extends beyond the physical struggle. It impacts confidence, relationships, and overall well-being. However, support is available on this journey. Novel treatments, such as GLP-1 (Glucagon-like peptide-1) agonists, give hope to individuals who have experienced limited success with numerous diets and exercise regimens. GLP-1 agonists are garnering attention as they demonstrate the capacity to facilitate weight loss by curbing appetite and aiding the body in regulating blood sugar levels more effectively.
It is crucial to recognise that sustainable weight loss cannot entirely depend on medication. Optimal results can be attained through the combination of GLP-1 agonists with positive lifestyle modifications. This includes healthier dietary choices, regular physical activity, and strategies to enhance mental and emotional well-being.
This blog post gives a comprehensive insight into the mechanisms of GLP-1 agonists and the pivotal role of lifestyle adjustments in achieving success in weight loss. Nevertheless, this journey is unique to each individual. It is important to seek tailored guidance from a healthcare professional to determine a personalised approach.
GLP-1 plays a crucial role in regulating appetite and glucose metabolism in the body. It is an incretin hormone that is secreted in response to food intake. It promotes insulin secretion from the pancreas while inhibiting glucagon release. This process helps lower blood glucose levels. This hormone also slows gastric emptying, contributing to a prolonged sensation of fullness after meals. Additionally, GLP-1 acts on the brain to enhance feelings of fullness, thereby reducing appetite and food intake. GLP-1 agonists are synthetic medications that mimic the effects of natural GLP-1. Unlike GLP-1, which has a short half-life, these agonists have a longer duration of action. This allows for more sustained effects on blood sugar and appetite regulation.
Types of GLP-1 agonists available in the market
Several GLP-1 agonists are currently available for clinical use in the UK:
While GLP-1 agonists can be a valuable tool in weight management, their effectiveness is significantly influenced by your diet and exercise habits. Making mindful dietary choices can enhance the action of GLP-1 agonists, helping you achieve your weight loss goals more efficiently and improve your overall health. The fFollowings are the approved al status in the UK.
Every individual's journey to weight loss is unique, and so are their nutritional needs. A personalised nutrition plan can make all the difference when it comes to achieving sustainable results. Working with a nutritionist can help you tailor your diet to complement the effects of GLP-1 agonists.
Incorporating high-fibre foods, such as whole grains, nuts, avocados, vegetables, and legumes, can also enhance the effectiveness of GLP-1 agonists and keep you feeling fuller for longer. It’s important to find the right balance between your GLP-1 medication and your dietary intake. This means paying attention to portion sizes, nutrient density, and how different foods affect your appetite and blood sugar levels.
Regular consultations with a nutritionist can help you adjust your diet as needed, ensuring that your meals support the medication’s effects without leading to nutrient deficiencies or imbalances.
Sleep and stress management are often overlooked aspects of weight loss, but they are incredibly important. Poor sleep and high stress levels can disrupt your body’s hormonal balance, leading to increased hunger and cravings, particularly for sugary and high-fat foods. Prioritising good sleep and managing stress can help regulate these hormones, making it easier to stick to your diet and see the benefits of GLP-1 agonists.
Starting a new medication like GLP-1 agonists can be a powerful step towards achieving your weight loss goals, but it's not uncommon to experience some side effects along the way. Common issues such as nausea, vomiting, diarrhoea, and constipation can make the journey challenging. However, with the right lifestyle changes, you can manage these side effects effectively and continue on your path to better health.
Common Side EffectsDietary adjustments to mitigate side effectsNausea
- Eat smaller, more frequent meals.
- Choose bland, easy-to-digest foods like toast, crackers, or plain rice.
- Avoid fatty, spicy, or highly seasoned foods.
Vomiting
- Similar to nausea: eat small, frequent meals and opt for bland foods.
- Drink clear fluids such as water or herbal teas to stay hydrated.
Diarrhoea
- Focus on the BRAT diet: bananas, rice, applesauce, and toast.
- Avoid high-fibre, greasy, or sugary foods.
- Consider reducing lactose or gluten if they exacerbate symptoms.
Constipation
- Increase intake of fibre-rich foods like fruits, vegetables, and whole grains.
- Prunes or prune juice can help relieve constipation.
- Ensure adequate water intake.
If you are considering GLP-1 medications or are already on them, here are some practical tips to help you maximise their benefits:
Achieving sustainable weight loss is about more than just taking medication; it requires a holistic approach that includes mindful dietary choices, regular physical activity, and effective stress management. GLP-1 agonists can be a valuable tool in your weight loss journey, but their success is greatly enhanced when combined with these lifestyle adjustments. Managing side effects through simple yet effective lifestyle changes can make your experience with GLP-1 agonists more comfortable and help you stay committed to your goals.
It's important to remember that weight management is a highly individual process. Consulting with a healthcare professional can provide you with personalised advice tailored to your specific needs, ensuring that you’re taking the safest and most effective approach. For further information and support, consider reaching out to local resources such as our SheMed weight management services or speaking with a expert who can guide you on your journey.
With the right support and a commitment to a holistic approach, you can navigate the challenges of weight loss and work towards a healthier, happier you.
References
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