When Lauren Self, D.O., sees new patients at the Carilion Clinic Medical Weight Loss Program, she wants them to leave their first appointment with an important takeaway: Obesity is a chronic, relapsing medical condition—and it can be treated.
Knowing this about obesity can make it easier to seek community resources and medical support for managing it, instead of thinking it’s something you should be able to “fix” on your own with “willpower” or “discipline.”
“Obesity can have behavioral, environmental, genetic, medical and socioeconomic causes,” says Dr Self. “Obviously not all of these things are under our control—which is not to say that they can’t be overcome, but that surrounding yourself with as much support as possible can make an important difference in successfully managing this condition.”
First Steps: Getting a Support Team
First things first: Nobody should ever feel hesitant or ashamed to ask their doctor for help managing any medical issue—and that includes needing help to lose weight.
A visit to your primary care physician is an important first step because they can:
- Talk with you about anti-obesity medications and whether one might be a good option for you
- Address any other health issues you may have that could be making it harder to lose weight (for example, a medication with weight gain as a side effect or an injury that makes physical exercise harder)
- Address sleep issues you may have (which can play a part in obesity)
And, they can give you a referral to:
- A dietitian who will help you understand the right nutrition for weight loss
- A prescription exercise program so you can get a customized exercise plan
- An obesity specialist to discuss weight loss treatment options including surgery if that’s appropriate for your situation
Remember Your Mental Health, Too
Mental health issues, mood disorders and trauma can all play a role in obesity. Consider speaking with a licensed therapist or counselor if you believe that could be helpful in your situation.
Finding a stress management technique that works for you, like mindfulness or breathing exercises, can also be helpful for anyone’s mental health!
More About Medications
New anti-obesity medications have been big in the news over the past few years and you’re more than likely familiar with some of the brand names: Wegovy (called Ozempic when at the dose prescribed for treating diabetes) and Zepbound.
The pros:
- They work in a new way to treat obesity, by acting on hormone receptors to reduce appetite, food intake, body fat and body weight
- They provide excellent weight loss results—up to 22% of total body weight
The cons:
- They have to be used long-term
- They can be very expensive
Because of the costs of the newer drugs, older and less expensive anti-obesity drugs are still popular as well.
“Anti-obesity drugs are a powerful tool to have,” says Dr. Self, “but other treatment options are also effective, and important for sustainable weight loss.”
Everyday Actions With Impact
With consistency, everyday actions do add up—these are some that Dr. Self recommends to her patients:
- Aim for 7-8 hours of sleep
- Create a regular bedtime and waketime routine (whenever your work schedule allows)
- Avoid screens (phone, computer, tablet and TV) starting 60 minutes before bed
- Make a healthy nutrition choice
- Drink water instead of sweetened beverages
- Skip ultra-processed foods
- Try to eat at least five servings of vegetables or fruit each day
- Take an opportunity to move more
- Walk during lunch
- Park farther away
- Use the stairs instead of the elevator
- Join a walking group
- Add awareness and accountability
- Track your daily steps
- Join an in-person or online support group
- Find an accountability partner
Do What You Can Do Today
“Weight loss of even 5% of your total body weight can begin to provide health benefits,” says Dr. Self, “so give yourself permission to start small and ask yourself, what can I do today?”
And remember, you don’t have to do it alone.
