If you’re reading this, you’re likely looking for guidance on your weight loss journey. Whether you're just starting or looking for new strategies to stay motivated, Coda Pharmacy is here to help. Weight loss is about more than just numbers on a scale- it’s about creating sustainable habits and finding a balance that works for you. In this blog, you’ll find practical tips, insights, and realistic advice to help you stay focused and make steady progress. Let’s dive in and start working towards your goals together!
Exercise
First up, exercise. To lose weight effectively, a balanced workout routine is key. Start with cardio- aim for at least 30 minutes a day of moderate exercise like walking, cycling, or swimming. For a quicker calorie burn, try High-Intensity Interval Training (HIIT). Add strength training 2-3 times per week to build lean muscle, which will boost your metabolism and help burn fat.
Focus on compound movements like squats, lunges, and push-ups to target multiple muscle groups. Don’t forget to include flexibility work- yoga or stretching can improve mobility, prevent injury, and support recovery. The key to success is consistency, so stick to your routine and challenge yourself by gradually increasing intensity as your body gets stronger.
Diet
Next up is diet. A balanced diet is crucial. Start by creating a calorie deficit- aim to consume fewer calories than you burn, but make sure you’re still getting the nutrients your body needs. Focus on whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats, which provide essential vitamins and minerals without the added sugars and preservatives of processed foods.
Include protein in every meal to keep you feeling full and support muscle growth. Don’t forget about hydration- drinking plenty of water throughout the day can help control appetite and improve energy levels. Practice portion control and avoid overeating by being mindful of your food choices and serving sizes.
Motivation
Staying motivated during your weight loss journey can be challenging, but it's all about mindset and consistency. Start by setting realistic goals- break down your long-term goals into smaller, achievable milestones to celebrate along the way. Surround yourself with support- whether it’s a workout buddy, family, or online community, having encouragement helps you stay on track.
Keep a positive mindset and focus on progress, not perfection. Track your successes, big or small, and recognise how far you’ve come. Stay accountable by keeping a food journal or using an app to log your workouts. Finally, make the process enjoyable- find exercises you love and try new healthy recipes.
Weight loss medication
Medication can be considered as an option to those who need it and are over the age of 18. The current option called orlistat can be available for those struggling with obesity, but it’s typically considered a last resort after lifestyle changes like diet and exercise have been tried. Orlistat works by blocking some of the fat you consume from being absorbed, which helps reduce calorie intake. It’s usually prescribed to individuals with a BMI of 30 or higher, or 27 if there are related health issues like diabetes or high blood pressure.
While it can be effective, it’s important to remember that Orlistat may cause side effects, such as digestive issues, especially if high-fat meals are consumed. This medication should always be used alongside a healthy eating plan and regular exercise. Before starting Orlistat, it's crucial to consult with a doctor to determine if it’s the right option for you.
At the end of the day, weight loss isn’t just about numbers on a scale- it’s about feeling stronger, healthier, and more confident in yourself. There will be ups and downs, but every small step counts, and progress is never linear. Be kind to yourself, celebrate the little wins, and remember that sustainable change takes time. Keep going, stay consistent, and most importantly, enjoy the journey- you’re doing better than you think!
Support
If you are looking for further support, please do not hesitate to visit the links below:
- Free NHS Weight Loss Plan App
Coda Pharmacy is here to support you every step of the way. From helping you to manage weight loss, to offering expert advice and delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.