Healthy Habits for Weight Loss or, medication?

Shaun Waso
Easy Weight Loss | Motivation

Both healthy habits and medication can be effective for weight loss.

Healthy habits, such as eating a balanced diet, getting regular exercise, and getting enough sleep, can help you lose weight over time. Your aim is to create a calorie deficit and increase muscle mass. 

Medication can help you lose weight.  It might help you suppress your appetite, increase your metabolism, or block the absorption of certain nutrients. 

It is important to consult with a healthcare professional before starting any weight loss program, including the use of medication. They can help determine the best approach for you based on your individual needs and medical history.

The Case for Healthy Habits

Healthy habits are good for weight loss. They create a calorie deficit, which is necessary for weight loss. A calorie deficit occurs when you burn more calories than you consume. 

Healthy weight loss habits include:

Eating a balanced diet: 

Eat a diet that is high in quality animal protein, vegetables, and low-sugar fruits. Avoid added sugars and polyunsaturated fats.

Monitoring portion sizes: 

Keeping track of the portion sizes of your food can help you control your calorie intake and prevent overeating.

Incorporating regular physical activity: 

Aim for at least 150 minutes of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity aerobic activity a week. Include strength training exercises twice a week. It will help you burn calories and increase muscle mass.

Getting enough sleep: 

Aim for 7-9 hours of quality sleep a night. It can help regulate hormones that control appetite and metabolism. Create the environment for a good night’s rest. Make your room dark, and quiet, and have a routine to help you relax before you go to bed.

Managing stress: 

Stress can lead to overeating and weight gain. Practice stress management techniques. Yoga, meditation, journaling, and deep breathing can help you manage stress and improve your health. Find what works for you.

Keeping a food diary: 

Keep a food diary, it will help you become more aware of what you are eating.  Identify any patterns or triggers that lead to overeating.

Monitoring weight and measuring progress: 

Keep track of your weight and measure your progress. Stay motivated and make adjustments to your weight loss plan as needed.

Seeking support: 

A support system can help you stay motivated and on track with your weight loss goals.

Weight loss is a gradual process and it’s important to be patient and not to get discouraged. Incorporate these healthy habits into your daily routine.  You can achieve a healthy weight and maintain it over time.

Unlike crash diets or fad diets, healthy habits are easier to incorporate into your daily routine.  They are also more likely to result in sustainable weight loss, rather than the yo-yo effect often seen with fad diets.

Medication for Weight Loss

Using medication for weight loss can have some disadvantages. Some of the potential downsides include:

Side effects: 

Weight loss medications can cause side effects.  Nausea, diarrhea, constipation, and headaches are common.


Some weight loss medications can be addictive and can lead to physical or psychological dependence. It’s important to be aware of this risk and use the medication only under the supervision of a healthcare professional.

Limited effectiveness: 

Weight loss medications can help to suppress appetite or increase metabolism, but they are not a magic solution for weight loss. They need to be combined with healthy eating habits and regular exercise to be effective.


Weight loss medications can be expensive, and many insurance plans do not cover their cost.

Not suitable for everyone: 

Some weight loss medications may not be suitable for certain people. Those with certain medical conditions or those who are taking other medications. Consult a healthcare professional before starting a weight loss medication.

Risk of rebound weight gain: 

When you stop taking the medication, you may regain weight if you have not developed healthy habits around eating and physical activity.

It’s important to remember that weight loss medication should be used under the supervision of a healthcare professional. It should be considered as a short-term solution, not a long-term one.

Why rather use healthy habits?

There are several reasons why you should consider using healthy habits rather than medication as a long-term weight-loss strategy:


Healthy habits such as regular exercise, healthy eating, and getting enough sleep can be sustained over a long period of time. This means that you can continue to maintain a healthy weight even after you stop using medication.


Healthy habits are generally considered safe, with few side effects. They do not carry the same risks as weight loss medication, which can cause serious side effects.

Better for overall health: 

Healthy habits not only help with weight loss but also improve overall health and well-being. Regular physical activity can reduce the risk of chronic diseases, improve mental health, and increase energy levels. Eating a balanced diet can provide essential nutrients, and getting enough sleep can improve cognitive function and mood.


Healthy habits are a cost-effective way to lose weight and maintain a healthy weight over time, as opposed to purchasing expensive weight loss medications.

No dependence: 

Healthy habits do not lead to physical or psychological dependence, unlike some weight loss medications.

Rebound weight gain: 

When you stop taking medication, you may regain weight if you have not developed healthy habits around eating and physical activity.

It’s important to remember that losing weight and maintaining a healthy weight over time requires a multi-faceted approach. Strive to develop healthy habits and a balanced lifestyle. 

A healthcare professional can help you develop a personalized plan that fits your needs and goals.

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