Three Critical Factors to Maximize Weight Loss

Any patient considering or having had bariatric surgery or who starts on GLP-1 agonists like Wegovy or Zepbound wants to know how to maximize their weight loss. And there certainly are ways. But before diving deeper, remember that no matter what weight loss modality is used, there is no substitute for hard work to achieve and maintain weight loss results. Bearing that in mind, answering this question is difficult, but many factors influence weight loss. Further, each of us is different, and the reasons for gaining weight and the best way to lose it may differ slightly between us. However, there are some tried and true ways to help ensure you lose the most weight, three of which we will discuss in this article.

First, Eliminate Stress

Well, that’s not exactly what we mean. The idea here is to eliminate unnecessary or excess stress. Stress is a natural and essential reaction to dangerous situations. These occasional stresses, when we are in danger or concerned for someone else in a bad position, are helpful in activating the appropriate muscles and critical thinking to get ourselves (or them) out of the problem.

However, with societal, familial, and career obligations as they are, stress can often permeate our lives more chronically. At this point, this excess stress releases hormones, including cortisol, which, while appropriate in regular doses, can lead us off track when too much is produced. Not only will the body be more inclined to store fat, even at a lower calorie intake, but it will also be more challenging to stick to the weight loss plan, sleep well, eat in moderation, drink enough water, and perform the essential exercises that we need to burn calories and maintain muscle.

Eat and Drink Slowly

As you move toward your new life and weight loss, how you eat is almost as important as what you eat. While too much of a bad thing is undoubtedly bad, too much of a good thing can also be counterproductive to your weight loss program.

To mitigate some of these problems, we must understand how to eat. First, this means appropriately hydrating before each meal. While you don’t want to drink anything within 45 minutes of your meal, drinking plenty before that can reduce sensations of thirst that the brain misinterprets as hunger. This leads to fewer calories consumed and more weight loss. It also rebalances hunger right in time for the meal.

The pace at which we eat also makes a big difference. Many of us are in a rush and thus eat quickly. Others who have skipped a meal may be ravenous and once again prone to wolfing their food down. This rapid ingestion of food causes some problems downstream, not least of which is overeating before the sensation of fullness has been transmitted to the brain—people who eat quickly tend to consume more calories.

Finally, how you chew can also make a big difference. Chewing slowly and thoroughly makes a big difference in how quickly you eat, ticking the box above, and promotes better digestion. The more you chew, the more the food will break down before it arrives in the stomach. Take plenty of time to digest your food, ensuring each mouthful is adequately broken down. As a bonus, you’ll likely enjoy the taste more, too.

Lastly, Ask for Help

We can’t tell you how often patients have come to the office having regained weight or not lost as much as they should have, having looked the other way out of embarrassment or believing they could do it on their own. We are here, ready and willing to help, and we want you to take full advantage of that. Whether you’re struggling with your diet or exercise program or if you are having mental health concerns, we can talk these through and find appropriate resources to get you back on track.

The Bottom Line

Admittedly, there are plenty of other ways to optimize your weight loss after bariatric surgery or while you are on weight loss medications. However, following the advice above can get you on track. We especially want to stress that the support system you create after your bariatric procedure – between us here at the practice, your friends and family at home, and your support buddies online can all answer your questions and motivate you to hit your goals. The weight loss process is frustrating, even for somebody who has the assistance of medication or surgery, so don’t get discouraged and keep trekking up that hill of success!