Are you navigating a weight loss journey with GLP-1 medications like Wegovy or Mounjaro? While these drugs can be life-changing in helping manage weight, they also come with unique challenges that aren’t always discussed. Rapid weight loss and the way these medications affect digestion can increase the risk of deficiencies in essential micronutrients such as vitamin B12, iron, and calcium. These nutrients are vital for energy, immunity, bone health, and overall well-being. Yet, without proper attention, they can easily be overlooked, leaving women vulnerable to fatigue, weakened immunity, or even long-term health issues.

For women in the UK, where busy lifestyles and cultural food habits might already impact nutrient intake, addressing these potential deficiencies is even more critical. The good news? With the right knowledge and practical strategies, it’s entirely possible to protect your health while achieving your weight loss goals. This guide will shed light on the micronutrients that matter most, why they are at risk during GLP-1 treatment, and how to optimise your intake to stay healthy, energetic, and strong. Whether you’re just starting with GLP-1 drugs or are well into your weight loss journey, this information will empower you to make choices that support both your short-term goals and long-term health.

How GLP-1 Drugs Work? The Science Behind Appetite Regulation

GLP-1 receptor agonists mimic the action of the natural GLP-1 hormone, which is secreted in the gut in response to food intake. This hormone plays a critical role in appetite regulation and metabolic processes. Here's how:

1. Slowing Gastric Emptying: GLP-1 drugs delay the movement of food from the stomach to the small intestine. This mechanism enhances the feeling of fullness, reducing the urge to overeat. Clinical studies support this, showing that GLP-1 agonists like semaglutide significantly reduce caloric intake by increasing satiety.
2. Acting on the Brain's Appetite Centres: GLP-1 drugs act on the hypothalamus, the brain region responsible for hunger signals. By stimulating GLP-1 receptors in this area, these medications decrease hunger and cravings. Research published in The New England Journal of Medicine found that patients taking semaglutide reported a marked reduction in hunger, making it easier to adhere to calorie-restricted diets.
3. Regulating Blood Sugar Levels: By enhancing insulin secretion and suppressing glucagon release after meals, GLP-1 drugs help stabilize blood sugar levels. This dual effect not only supports weight loss but also reduces the risk of conditions like diabetes.

Weight Loss Potential of GLP-1 Medications: Evidence from Clinical Studies

The impact of GLP-1 drugs on weight loss is well-documented through robust clinical trials.

1. Semaglutide’s Success: A landmark trial revealed that patients treated with semaglutide 2.4 mg (brand name Wegovy) lost, on average, 14.9% of their body weight over 68 weeks. Participants also experienced improved metabolic markers such as reduced waist circumference, cholesterol levels, and blood pressure.
2. Liraglutide’s Impact: Another GLP-1 agonist, liraglutide (Saxenda), showed weight loss benefits in a critical review of evidence. Patients lost an average of 8% of their body weight over 56 weeks, with many achieving sustained weight loss when combined with lifestyle interventions.
3. Head-to-Head Comparisons: Recent studies comparing GLP-1 drugs, such as semaglutide and tirzepatide, highlight their potential to induce greater weight loss than traditional weight management options. For example, tirzepatide, which combines GLP-1 and GIP (glucose-dependent insulinotropic polypeptide) receptor agonism, has shown even more significant weight loss outcomes in trials like SURMOUNT-1.

Synergistic Potential of GLP-1 Medications

The benefits of GLP-1 drugs are amplified when combined with healthy lifestyle choices. For example, pairing these medications with a high-fibre diet, regular exercise, and mindful eating practices creates a holistic weight loss strategy.

As evidenced by clinical studies and patient success stories, GLP-1 drugs are not just weight loss aids; they represent a new frontier in sustainable weight management. By targeting the body's natural satiety and hunger mechanisms, these medications empower individuals to achieve and maintain significant weight loss while improving their overall health.

Micronutrient Considerations: The Foundation of Health

Micronutrients—vitamins and minerals required in small amounts—are critical for maintaining overall health and well-being. Despite their “micro” designation, these nutrients play a “macro” role in various bodily functions, including energy production, immune defense, and maintaining structural integrity. Inadequate intake or poor absorption of micronutrients can lead to deficiencies that negatively impact health, particularly in individuals undergoing significant dietary or medical interventions.

The Role of Micronutrients in Health and Well-Being

Micronutrients support critical physiological processes, including:

1. Energy Metabolism: Vitamins like B12 and minerals such as magnesium act as cofactors in enzymatic reactions that generate energy. Without them, fatigue and reduced energy levels can occur.
2. Immune Function: Zinc and vitamin D play vital roles in immune defense by modulating inflammatory responses and enhancing immune cell activity.
3. Bone Health: Calcium and vitamin D are foundational for bone density and strength. Deficiencies can lead to conditions like osteoporosis, particularly in postmenopausal women.
4. Oxygen Transport: Iron is critical for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron deficiency can result in anemia, causing fatigue and impaired cognitive function.

Micronutrients at Risk of Deficiency on GLP-1 Therapy

1. Vitamin B12: Supporting Nerve and Blood Health

Vitamin B12 is essential for red blood cell formation, DNA synthesis, and nervous system function.

• Risk of Deficiency: GLP-1 medications and similar interventions can alter gut microbiota, potentially decreasing B12 absorption. Additionally, vegan or vegetarian diets—often adopted for weight management—may lack sufficient B12, as it is primarily found in animal products.
• Scientific Evidence: A study highlighted that 10%-30% of individuals using GLP-1 agonists showed reduced B12 levels due to slower gastric emptying and changes in gut flora.
• Sources: Eggs, dairy, meat, fish, and fortified plant-based products. Supplementation may be necessary in at-risk groups.

2. Iron: Crucial for Oxygen Transport

Iron supports oxygen transport in the blood, brain function, and immune health.

• Risk of Deficiency: Iron deficiency is common in women of reproductive age due to menstruation and is exacerbated by dietary restrictions or bariatric interventions.
• Scientific Evidence: A review found that iron deficiency affects nearly 20%-25% of women worldwide, with symptoms like fatigue, pale skin, and breathlessness often going unnoticed.
• Sources: Red meat, poultry, fish, legumes, spinach, and iron-fortified cereals. Consuming vitamin C-rich foods like oranges with plant-based iron can enhance absorption.

3. Calcium and Vitamin D: Protecting Bones and Beyond

• Calcium: Essential for maintaining strong bones and teeth, calcium also aids in muscle contraction and nerve function.
• Vitamin D: Facilitates calcium absorption and plays a role in immune regulation.
• Risk of Deficiency: Low dietary intake, limited sun exposure, or use of medications that affect fat absorption (like GLP-1 agonists) can reduce vitamin D levels and, consequently, calcium bioavailability.
• Scientific Evidence: A study found that vitamin D deficiency contributes to reduced bone density, increasing the risk of fractures. Postmenopausal women are particularly vulnerable.
• Sources: Calcium: Dairy products, fortified plant-based milk, kale, and almonds.
  Vitamin D: Fatty fish, egg yolks, fortified foods, and sunlight.

4. Other Micronutrients to Monitor

• Folate: Essential for cell division and DNA synthesis. Deficiency can lead to neural tube defects during pregnancy. Found in leafy greens, beans, and fortified grains.
• Zinc: Supports immune function and wound healing. Found in meat, shellfish, nuts, and seeds.
• Magnesium: Critical for over 300 enzymatic reactions, including those related to muscle and nerve function. Found in whole grains, nuts, and dark chocolate.

Practical Tips for Micronutrient Optimization

Micronutrients are indispensable for maintaining good health, yet deficiencies are surprisingly common, particularly among individuals with restricted diets or medical conditions. By adopting practical strategies such as dietary adjustments, supplementation, and regular monitoring, it is possible to maintain optimal micronutrient levels. Let’s explore actionable steps supported by scientific evidence to help optimize micronutrient intake and absorption.

1. Dietary Strategies for Optimal Micronutrient Intake

A Balanced Diet

A well-rounded diet remains the cornerstone of good nutrition.

• Key Components:
  
  • Fruits and Vegetables: Provide essential vitamins like vitamin C, folate, and potassium.
  • Whole Grains: Rich in magnesium, selenium, and B vitamins.
  • Lean Proteins: Sources of iron, zinc, and vitamin B12, such as poultry, fish, and eggs.
  • Dairy or Alternatives: Supply calcium, vitamin D, and phosphorus for bone health.
• Scientific Data: A meta-analysis in The Journal of Nutrition (2020) demonstrated that diets rich in diverse plant and animal foods significantly reduced the risk of micronutrient deficiencies compared to restrictive eating patterns like low-carb or vegan diets.
• Tip: Incorporate a colourful plate, aiming for at least five servings of fruits and vegetables daily. For example, a spinach and bell pepper salad topped with grilled salmon offers iron, vitamin C, and omega-3s.

Supplementation

Supplements can fill nutritional gaps, especially for individuals at high risk of deficiency.

• When to Consider Supplements:
  
  • Individuals on restrictive diets (e.g., vegetarians, vegans, or ketogenic diets).
  • Women of reproductive age who may require extra iron and folic acid.
  • Adults over 50, who often need additional vitamin B12 due to reduced absorption.
• Scientific Evidence: A study highlighted that targeted micronutrient supplementation, particularly of vitamin D, iron, and B12, improves clinical outcomes in populations at risk of deficiency.
• Examples:
  
  • Iron supplements for anemia management.
  • Vitamin D supplements during winter months in the UK to counter low sunlight exposure.
• Caution: Over-supplementation can cause toxicity. Always consult a healthcare provider before starting supplements.

2. Regular Monitoring for Micronutrient Levels

Blood Tests

Routine blood tests are essential for assessing and maintaining micronutrient levels.

• What to Test For:
  
  • Vitamin D: Especially important for individuals living in northern climates.
  • Iron and Ferritin: Particularly for women prone to anaemia.
  • Vitamin B12: Critical for those with reduced gut absorption or plant-based diets.
  • Calcium and Magnesium: Vital for muscle and bone health.
• Scientific Support: A cohort study published in BMC Medicine (2021) found that routine blood tests helped identify hidden deficiencies, leading to timely interventions and improved health outcomes.
• Practical Tip: Ask your GP to include these markers during annual health check-ups. For example, a simple blood test can determine if you're vitamin D deficient, which is common in the UK during the winter.

Consult Your Doctor

Partnering with a healthcare provider ensures personalised and effective strategies.

• Individualized Plans: Doctors or dietitians can recommend tailored diets, supplements, and lifestyle changes based on test results and health goals.
• Example: A patient with iron-deficiency anaemia might benefit from dietary changes, such as consuming more red meat and pairing iron-rich foods with vitamin C, alongside supplementation.
• Scientific Data: A study emphasized the value of healthcare-guided nutrition plans, showing a 25% reduction in deficiency-related complications among patients who followed individualized dietary advice.

Things to Remember

1. Food Pairings for Better Absorption
   
   • Combine plant-based iron sources (e.g., lentils or spinach) with vitamin C (e.g., oranges or tomatoes) to enhance absorption.
   • Avoid calcium supplements or dairy products with iron-rich meals, as calcium can hinder iron absorption.
2. Cooking Methods
   
   • Steaming: Preserves water-soluble vitamins like vitamin C and folate.
   • Minimal Heating: Overcooking destroys heat-sensitive nutrients, such as B vitamins.
3. Mind Portion Sizes: Balance is key. For example, while nuts and seeds are rich in micronutrients, they are also calorie-dense. Stick to recommended portion sizes, such as a handful of almonds or sunflower seeds per day.
4. Label Reading: Check for fortified foods like cereals, plant-based milk, and juices that are often enriched with calcium, vitamin D, and iron.

Conclusion

Losing weight with GLP-1 medications is a significant milestone in reclaiming health and confidence, but it comes with responsibilities to safeguard overall wellness. Micronutrient deficiencies can silently undermine the progress made through weight loss, leading to fatigue, poor immunity, or brittle bones if not addressed. By being mindful of nutrient intake, prioritising foods rich in essential vitamins and minerals, and considering supplements when necessary, women in the UK can stay ahead of potential health pitfalls.

Think of your health as a delicate balance. While weight loss is a key component, maintaining proper nutrition ensures that your body remains resilient, vibrant, and prepared for whatever challenges life throws your way. Through regular monitoring, consultation with healthcare providers, and small but impactful dietary adjustments, it’s possible to achieve weight loss without compromising on overall health.

This journey is not just about seeing changes on the scales but also about feeling stronger, healthier, and more capable in everyday life. Let your weight loss transformation be a holistic one—fuelled by both the physical progress and the inner vitality that comes from proper nourishment. Every step you take towards addressing these considerations today is an investment in your long-term health and happiness.

Frequently Asked Questions

1. Why are micronutrient considerations important during rapid weight loss with GLP-1 drugs?

Rapid weight loss and the effects of GLP-1 medications on digestion can reduce the absorption of key nutrients like vitamin B12, iron, and calcium. Micronutrient deficiencies can lead to fatigue, weakened immunity, and poor bone health, making it essential to monitor and optimise your intake.

2. What are the most common micronutrient deficiencies associated with GLP-1 medications?

Common deficiencies include:

• Vitamin B12: Reduced absorption due to altered gut microbiota.
• Iron: Especially common among women of reproductive age.
• Calcium and Vitamin D: Essential for maintaining bone health during rapid weight loss.

3. How can I ensure I get enough micronutrients while losing weight on GLP-1 drugs?

Here are some strategies:

• Eat a balanced diet with plenty of fruits, vegetables, whole grains, lean protein, and fortified foods.
• Include foods rich in iron, such as spinach, lentils, and lean meats, paired with vitamin C-rich foods for better absorption.
• Choose dairy or plant-based alternatives fortified with calcium and vitamin D.

4. Should I take supplements while using GLP-1 medications?

Supplements can help, especially if blood tests reveal deficiencies. For example:

• Vitamin B12 supplements are useful for those with low absorption.
• Iron supplements can address anemia.
• Calcium and vitamin D supplements are crucial for bone health.

Always consult your GP or a dietitian before starting supplements.

5. How often should I monitor my micronutrient levels during GLP-1 treatment?

Regular blood tests every 3-6 months are recommended to track levels of vitamin B12, iron, calcium, and vitamin D. If deficiencies are detected, your GP may recommend more frequent testing or dietary adjustments.

6. Are there any foods I should avoid while focusing on micronutrient health during weight loss?

While no food groups need to be entirely avoided, consider these tips:

• Limit processed foods, as they are often low in essential nutrients.
• Avoid pairing calcium-rich foods with iron-rich meals, as calcium can inhibit iron absorption.
• Reduce intake of sugary drinks and alcohol, which can deplete certain vitamins and minerals.

7. Can fortified foods help with micronutrient deficiencies?

Yes, fortified foods are an excellent way to boost nutrient intake. Examples include:

• Fortified cereals with iron and B vitamins.
• Plant-based milks enriched with calcium and vitamin D.
• Fortified bread or spreads containing folic acid.

8. What should I do if I suspect a micronutrient deficiency?

If you notice symptoms such as fatigue, brittle nails, or hair loss, consult your GP. They may recommend a blood test to confirm deficiencies and provide tailored advice on dietary or supplemental solutions.

References 

1. StatPearls. (n.d.). Glucagon-like peptide-1 receptor agonists. NCBI Bookshelf. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK554447/
2. World Health Organization. (n.d.). Micronutrients. Retrieved from https://www.who.int/health-topics/micronutrients
3. Gernand, A. D., Schulze, K. J., Stewart, C. P., et al. (2016). Micronutrient deficiencies: Current issues and prospects for improvement. PubMed. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26786888/
4. World Health Organization. (n.d.). Iron deficiency. Retrieved from https://www.who.int/health-topics/iron-deficiency
5. ScienceDirect. (2024). Micronutrient supplementation and fortification interventions on health and development outcomes among children under-five in low- and middle-income countries: A systematic review and meta-analysis. ScienceDirect. Retrieved from https://www.sciencedirect.com/science/article/pii/S2667368124000238
6. NHS. (n.d.). Eating a balanced diet. Retrieved from https://www.nhs.uk/live-well/eat-well/
7. McGowan, L., et al. (2023). NHS health check attendance is associated with reduced multiorgan disease risk: A matched cohort study in the UK Biobank. BMC Medicine. Retrieved from https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02725-9
8. Cawood, A. L., et al. (2023). Critical role of nutrition in improving quality of care: An interdisciplinary call to action to address adult hospital malnutrition. ScienceDirect. Retrieved from https://www.sciencedirect.com/science/article/pii/S2667368123000123

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A new weight loss programme is gaining significant traction across the UK, drawing more than 16,000 women in just two months. SheMed, a digital health provider, is reshaping how women approach weight management by integrating scientific precision with a patient-first philosophy.

Unlike conventional dieting plans, SheMed’s approach is designed specifically for women’s unique metabolic and hormonal profiles. The programme, which includes a GLP-1-based medical intervention, aims to promote sustainable weight loss without extreme dieting or unrealistic exercise regimens.

“We understand that women’s bodies work differently, and our programme is tailored to reflect that,” said Olivia Ferro, co-founder & CEO of SheMed. “This isn’t just about weight loss—it’s about long-term health, confidence, and a fundamentally different approach to well-being.”

A Medical-Grade Approach to Weight Loss

SheMed differentiates itself by offering a medically supervised weight loss programme that combines prescription GLP-1 medications with private GP oversight. The programme’s core principles include:

• Personalised Treatment Plans – Tailored weight loss strategies based on individual metabolic needs.
• Clinical Oversight – Direct access to private GPs for medical supervision.
• A Supportive Community – A peer network providing motivation and shared experiences.
• Sustainable Health Outcomes – A focus on long-term success rather than quick fixes.

Uncovering Hidden Health Risks

As part of its commitment to responsible prescribing, SheMed introduced a mandatory blood test requirement for all patients before administering GLP-1 medications. The results of this initiative were striking: 99% of applicants exhibited health conditions, including high cholesterol, fatty liver, and early-stage diabetes.

Initially launched as a clinical study, the blood test requirement has now been made permanent. “This initiative has fundamentally changed how we assess weight loss patients,” said Chloe Ferro, SheMed’s co-founder and Chief Growth Officer. “Many women seeking weight loss treatment had underlying health conditions they weren’t aware of. Early detection is key to improving long-term health outcomes.”

The General Pharmaceutical Council (GPhC) has recently tightened regulations around online prescriptions for obesity medications. SheMed’s rigorous screening process places it ahead of industry standards, ensuring that only patients meeting strict medical criteria receive treatment. The company’s fixed pricing model—£159 every four weeks, with no cost increase as medication doses adjust—further differentiates it in a market where pricing structures often fluctuate unpredictably.

Regulatory Scrutiny and Industry Implications

SheMed’s stringent protocols come at a time of heightened regulatory scrutiny over the distribution of GLP-1 medications in the UK. With the rise in popularity of these drugs, regulators have moved to curb inappropriate prescribing practices. Unlike some providers, SheMed does not base eligibility solely on weight or BMI. Instead, its screening process considers broader health indicators, ensuring treatment aligns with patient safety guidelines.

“We’re not just another online pharmacy dispensing GLP-1s,” said Olivia Ferro. “We’re setting new standards for what responsible prescribing should look like.”

As the UK continues to grapple with rising obesity rates and evolving treatment protocols, SheMed’s approach offers a glimpse into the future of medically integrated digital health solutions. With a growing patient base and increasing regulatory backing for stricter prescribing practices, the company is positioned as a leader in the next phase of weight loss care.

For more information, visit www.shemed.co.uk. 

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Finding the right dosage for any medication is essential, as everyone responds differently. This is equally true for GLP-1 medications. Our clinical team will work closely with you to determine the most suitable dose, balancing the desired effects with any side effects you may experience.

Mounjaro, for example, has three stable treatment doses: 5mg, 10mg, and 15mg. Additionally, there are intermediary doses of 2.5mg, 7.5mg, and 12.5mg, which help transition between these stable doses.

In practice, this means that treatment with Mounjaro will typically begin at 2.5mg per week for the first four weeks. If you tolerate this well and experience no significant side effects, we will generally increase the dose to 5mg from the second month. However, if you do experience side effects, we may keep you on 2.5mg for a longer period to allow your body time to adjust before increasing the dose.

Once you reach 5mg, we will usually maintain this dose for a few months unless your weight loss progress is minimal. While progress varies between individuals, a useful benchmark is a minimum weight loss of approximately 1% of your starting weight per month.

If you continue to make good progress at 5mg, we may agree that there is no need to increase the dose further. You can remain on this dose for as long as necessary. However, if progress slows, we may increase the dose to 7.5mg for a month or two before stepping up to the next stable dose of 10mg.

At this stage, we would typically maintain the 10mg dose for a few months. Together, we will keep an eye on your progress and decide whether to continue at this level or increase to the maximum dose if necessary.

Our goal is gradual and sustainable weight loss. GLP-1 treatment is not a "quick fix" but rather a long-term approach to improving your health and maintaining a healthy weight.

What happens when I reach my goal weight?

Once you achieve your target, we will work with you to determine the most appropriate dose to maintain your weight. For some, this will be the current dose, while others may step down to the next stable dose. Our clinical team will closely monitor your progress and help you find the right dosage to maintain a healthy weight and overall well-being.

Dr Matthew Noble

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‍SheMed, a pioneering women’s health company, has announced an extension to its ground-breaking GLP-1 clinical trial in response to an extraordinary level of interest. The entry period, which was initially scheduled to conclude by December 2024, will now run until January 31, 2025. 

Co-founders Chloe and Olivia Ferro are determined to create a safer, evidence-based digital health system that prioritises the well-being of women. This extension supports their mission to address long-standing gaps in women’s healthcare research and treatment.

A Landmark Women’s Health Study 

The SheMed Weight Loss Programme, a comprehensive initiative that combines weight loss support with advanced clinical research, aims to conduct the largest clinical study of UK women for GLP-1 medications to date. Historically used to treat diabetes and obesity, GLP-1 medications have untapped potential in addressing broader women’s health conditions. SheMed’s study seeks to uncover definitive evidence and actionable insights on how these medications can benefit women beyond weight management.

Through this programme, SheMed is collecting data that could revolutionise care for conditions such as Polycystic Ovary Syndrome (PCOS) and menopause. By doing so, the study hopes to not only empower women to achieve their health goals but also pave the way for significant advancements in the field of women’s health—a domain that has historically lagged behind other medical research areas.

How the SheMed Weight Loss Programme Works

The SheMed Weight Loss Programme is designed as a high-adherence care model, ensuring participants stay on track and achieve their health goals safely. Key programme features include:

• Eligibility screening: Comprehensive at-home blood tests are required to confirm initial eligibility.
• Regular monitoring: Weekly weigh-in calls, monthly questionnaires, and check-ins ensure participants’ progress and safety are closely tracked.
• Data-driven insights: All participant data is anonymised and used exclusively to further research in women’s health.
• Treatment adherence: Participants must complete live check-ins and refill questionnaires to maintain their eligibility on the programme.

The programme’s rigorous approach not only promotes individual success but also ensures the reliability of SheMed’s clinical findings.

Strict Acceptance Guidelines

To maintain the highest research standards, SheMed has implemented strict acceptance criteria for the clinical trial. Eligible participants must:

• Be adults aged 18 to 75 living in England or Wales.
• Commit to the programme’s requirements, including:some text
  • Weekly weigh-in calls.
  • Monthly questionnaires.
  • Blood tests at the start, mid-point, and end of the programme.

The trial will be one of the most comprehensive studies ever conducted in the UK for GLP-1 medications. 

Research Expectations

Participants will benefit from:

• Weight loss support: GLP-1s are expected to aid significant weight reduction and improve associated health complications such as heart disease, diabetes, and joint issues.
• Health condition insights: The study aims to identify how GLP-1 medications impact symptoms related to PCOS, menopause, and other key women’s health challenges.
• Continuous support: Participants will receive personalised care, including regular check-ins, comprehensive monitoring, and guidance from SheMed’s dedicated team.

Programme Extension

Due to overwhelming demand, SheMed has extended the trial’s duration to accommodate more participants while maintaining its rigorous standards. This extension allows SheMed to continue its mission of empowering women through evidence-based healthcare and contribute meaningful data to the medical community.

Participant Benefits

Participants will gain access to a wealth of support and resources, including:

• Tailored weight loss plans.
• Reduced risks of obesity-related complications such as heart disease and diabetes.
• Insights into the benefits of GLP-1s on conditions like PCOS and menopause.
• Complimentary blood collection kits at six and twelve months.

Data Privacy

SheMed is committed to protecting participants’ personal information. All data collected is anonymised and used solely for research purposes. SheMed does not sell or share any data with third parties.

Study Timeline

• Entry Period: Fall 2024
• Final Entry Date: January 31, 2025 (extended)
• Results will be released in 2026

Join the SheMed Clinical Trial

This extended timeline offers a unique opportunity for eligible participants to contribute to one of the largest women’s health studies in the UK. By joining the SheMed Weight Loss Programme, participants are not only investing in their health but also shaping the future of women’s healthcare.

Interested individuals can visit SheMed’s website to learn more about the programme and apply to join this landmark clinical study. With strict acceptance guidelines in place and limited slots available, early application is highly encouraged.

Sign up and check your eligibility today: https://www.shemed.co.uk/clinical-study

We have learnt many skills over the past few weeks and it's important that we consolidate all that we have learnt over the past few weeks to ensure you are armed and ready to keep up the good work you've already achieved. As time ticks on, progress may start to slow but it’s important that you maintain motivation and keep yourself focused on your overarching goals.

Whilst weight loss is part of this, the number on the scale is not the only thing we should be focused on. This journey is about developing sustainable habits that allow you to increase your confidence, improve your health and wellbeing, and live your life to the fullest. No matter what your goal, hold this close as you move forward on your weight management journey to maintain success.

Thinking about what we have learned over the past 10 weeks, here is a breakdown of tips and tricks to keep you focused on your goals and maintain the weight you've lost that is allowing you to live life to the fullest.

1. Practise Mindful Eating:

Keep distractions to a minimum during meals and snacks. Even if you’re rushed off your feet or eating on the go, give yourself time to savour each bite as a small act of self-care that will leave you feeling satiated and energised for the rest of your day¹.

2. Keep Your Nutrition Balanced:

Enjoy a diverse and nutrient-packed diet by including whole grains (e.g. brown rice or pasta, quinoa, oats), lean proteins (e.g. chicken, white fish, greek yoghurt, tofu), fruits (e.g. berries, kiwis, apples), and vegetables (e.g. spinach, broccoli, cauliflower) in satisfying portions. Avoid restrictive eating to prevent resentment and the potential for overeating later on².

3. Find Enjoyable Exercise:

Find activities you enjoy to make exercise a sustainable part of your routine. This doesn’t have to be a killer workout at the gym. Simple things like gardening, walking the dog, playing with your kids, dancing round the house are just as good! The key here is enjoyment, engaging in something that makes you feel good and energised³.

4. Get a Good Nights Rest:

Prioritise your sleep to ensure you optimise your wellbeing and regulate hunger hormones. Keep your phone on silent, get outside during sunrise and sunset, and practise relaxing activities like mindfulness to get your body ready for sleep⁴.

5. Keep Stress to a Minimum:

Life brings inevitable stress, making avoidance challenging. Implementing stress-management techniques like meditation, deep breathing, or yoga can reduce reliance on negative coping mechanisms, fostering calmness and readiness for life's challenges⁵

6. Stay Hydrated:

The first step of breaking down both dietary and stored fat is called hydrolysis, a process that requires water. Therefore, drinking enough water is required to burn fat, and it helps us stay on form during workouts by ensuring our muscles can contract properly to avoid cramp and fatigue⁶.

7. Stay Realistic and Accountable:

Set goals that align with your lifestyle, but make sure you are compassionate and adjust things if you need to. This process is all about finding what fits into your lifestyle, not forcing yourself to do things that aren’t achievable long term. The only way you will maintain new behaviours is by making them accessible and enjoyable!

8. Reach Out for Support:

You might have bad days, and that is more than okay! This journey is going to be challenging as you unpick behaviours that have become your norm. Whether you reach out to supportive friends and family or find support in groups with people experiencing similar things - remember, together anything is possible.

Embarking on a journey of weight maintenance is a commitment to long-term well-being. By incorporating these tips into your daily life, you'll not only achieve a healthy weight but also cultivate habits that will support your overall health and vitality. Remember, it's the small, consistent changes that lead to lasting success and you have access to our content at all times.

Activity: Wellbeing Habit Bingo!

Download our Wellbeing Habit Bingo card (or create your own!) to track your wellbeing activities. Simply cross out a behaviour when you complete it, then when you have completed a line or the grid (it’s your choice), treat yourself to something nice like a bunch of flowers, a new gadget, or a day out! This way you will stay motivated and keep yourself happy!

References:

1. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015.
   
2. NHS, 2023, Healthy eating when trying to lose weight, Available from: https://www.nhs.uk/better-health/lose-weight/healthy-eating-when-trying-to-lose-weight/
   
3. Schuldt E, 2021, How to Find Joy in Exercise - Kendall Reagan Nutrition Centre, Available from: https://www.chhs.colostate.edu/krnc/monthly-blog/how-to-find-joy-in-exercise/
   
4. Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549.
   
5. Xenaki N, Bacopoulou F, Kokkinos A, Nicolaides NC, Chrousos GP, Darviri C. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. J Mol Biochem. 2018;7(2):78-84.
   
6. Thornton SN. Increased Hydration Can Be Associated with Weight Loss. Front Nutr. 2016 Jun 10;3:18. doi: 10.3389/fnut.2016.00018.

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As you revisit your goals from week 1, think about what has been achieved in the first 10 weeks and what requires further effort. When you are setting new goals, consider a mix of short and long-term objectives, extending beyond the number on the scale. While numerical goals are practical, acknowledge the broader impact on your health, exercise, confidence, social life, and more. Your weight loss journey is so much more than simply weight loss, so it’s important you shift your focus beyond food and weight, recognising the holistic improvements in your life.

Often, celebrations can involve fancy food or alcohol which may impact your progress. Whilst it is important to ensure you don’t restrict the foods that you enjoy to avoid bingeing, it’s also important to consume them in moderation to avoid weight gain. To avoid the emotional aspect of food which can lead to overconsumption, think of ways to celebrate your successes in ways that don’t involve food and alcohol to keep yourself motivated whilst sustaining your success.

With that in mind, let’s consider non-food-related celebrations to detach from emotional eating, sustaining your weight loss efforts so you can keep up the excellent work!

1. Get Some New Workout Gear:

Treat yourself to a new set of workout clothes or shoes as a reward for your hard work.

2. Plan a Spa Day:

Schedule a relaxing spa day or a massage to pamper yourself and unwind.

3. Buy Yourself a New Outfit:

Update your wardrobe with a clothing item that makes you feel confident and stylish. Make sure you buy new clothes as you lose weight, rather than waiting until you achieve your weight loss goal, as this will keep you feeling good on your journey!

4. Create a Vision Board:

Visualising your goals can help them feel more achievable and realistic. Get creative and enjoy an evening of crafts and goal setting for the future you.

5. Plan an Activity:

Consider an activity that was previously out of reach and make plans to engage in it. Your weight loss journey not only enhances your health but also unlocks opportunities for activities that were once inaccessible.

6. Organise a Weekend Away:

For a bigger milestone, consider treating yourself to a weekend away to recharge after your hard work and celebrate your success!

Activity: Create a Vision Board

Download our Create a Vision Board Worksheet to put your goals down on paper! This is a creative activity that will allow you to visualise your goals and remind you why you are embarking on this journey even on the hardest of days.

By reaching this point you are achieving incredible things and should be proud of what you’ve achieved so far. At SheMed, we are elated that you are succeeding on your weight loss journey and continue to work alongside us. Don’t stop here, keep up that motivation by recognising what you’ve achieved so far and pushing yourself forward to further health and wellbeing for your future self.

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