There has been a huge increase in the number of people taking weight loss injections. Before I share the tips with you I want to acknowledge a few things.
Firstly, I am not recommending weight loss medication. If you are thinking about it, please discuss this with your GP.
Secondly, obesity is a medical condition. People living with obesity have, for too long, lived with the stigma that society attaches to this condition – it isn’t right and it is very damaging.
Thirdly, weight loss injections are a pharmaceutical intervention which includes risks – these are hitting the headlines but we don’t know many of the longer term risks hence you can only take them for 2 years at the moment.
Fourthly, many people are accessing these powerful drugs without enough medical supervision.
If you are reading this article and your injections were not prescribed under the supervision of your GP or a doctor, please let your GP know. And you are experiencing side effects, please report these to your GP and also report them via the Yellow Card system which helps improve drugs and safety longer term. And if you have been affected by weight stigma, the Obesity Empowerment Network may be able to support you.
So what are my tips for those on the injections?
1. Plan your food
The injections will supress your appetite but it still important your body gets the nutrients it needs. A healthy balanced diet based on the Eatwell Guide, not cutting out food groups is important. Having a plan for what you are going to have for breakfast, lunch and dinner will help you to get what you need. If you are feeling nauseous on the medication, report this, but also note that you may find having smaller, more frequent meals helpful with the nausea.
2. Include your 5 a day
If you are reducing the amount you eat, you don’t want to reduce your fibre intake and end up with constipation. Fibre is also important for reducing heart disease risk and the risk of certain cancers. Fruit and vegetables also contain plenty of vitamins and minerals to keep your body functioning well
3. Include legumes
Legumes are beans, peas and lentils. Things like kidney beans, haricot beans (the ones you find in baked beans), chickpeas, edamame beans all count. These can be added to Bolognese or chilli con carne or they could be used as a meat substitute. Legumes are a good source of protein, fibre and vitamins and minerals, including iron (make sure you rinse them first to aid absorption).
4. Limit the high fat, high salt, high sugar foods
I’m not saying to cut these out completely but these foods often have less in the way of nutritional benefit than other foods. You won’t be eating as much overall so if you fill up on foods like pastries, processed meats, and cakes, you won’t feel like you have enough appetite for other foods which are going to give you the protein, fibre and vitamins and minerals you need. Don’t get me wrong, you still need fat but you can get this from meat and fish for example and get all the other things those foods have to offer.
5. Think of this time being a way to get ready for coming off the medication
Current studies show most patients regain most of the weight they have lost. There are all sorts of reasons for this and research is ongoing. Because the licence is only for 2 years at the moment, so you are likely to have to come off it. So, think of the time you are on it as a 2 year contract on a job – the aim: to get yourself ready to come off the injections.
How might you prepare:
- Learn more about what your body needs food wise from a health perspective.
- Slowly build up the exercise you are doing (I’m not saying you don’t do any but when you come off the medication you will want to be in a routine with your exercise). Set goals on how much you will do. It’s going to be easier to maintain at the 2 year mark, if you have built that routine. Start slow – like you see in the couch to 5k approach and build up. Find exercise that works for you around your routine, fun levels and budget
- Get into a routine with planning meals – again this will be easier to maintain
- Consider getting some help to deal with any psychological elements of eating you are dealing with, whether this is from trauma, or stress – things like emotional eating or not accepting the way your body looks. These are all challenges which you can get help with but they take time.
Any other tips?
What I have shared above isn’t a comprehensive dietary plan. I haven’t even mentioned iron or calcium for example. There is a lot more to say but that might be overwhelming to share in one article. All the normal dietary principles apply but there is the added challenge of reduced appetite. I would recommend making small changes and then building on those. If you haven’t got support in place to check your overall diet to make sure you are getting what you need, please seek support from a Registered Nutritionist or dietitian. If you would like further support from me – do get in touch.
Disclaimer – this is not individualised advice. Please seek individualised advice from your healthcare team or a Registered Nutritionist or dietitian.