An Introduction to Weight Loss

Losing weight is not just about looking better — it’s about feeling healthier, having more energy, and lowering the risk of long-term conditions like diabetes, heart disease, and high blood pressure. The first step to losing weight is through healthy eating and regular exercise, and when needed, medications.

Your body uses calories (energy) to function, even when you are resting. Calories in come from food and drinks. Calories out come from your body’s basic functions and physical activity.

To lose weight, you need to burn more calories than you consume. This can be achieved by eating smaller portions or healthier, lower-calorie foods, and increasing physical activity to burn more calories. A safe and realistic goal is to lose 0.5 to 1kg per week, which usually means a calorie deficit of about 500 to 1000 calories per day.

Focus on balanced, sustainable eating habits. Include lean proteins (chicken, fish, tofu, eggs), high-fibre foods (vegetables, fruits, oats, beans), whole grains (brown rice, wholemeal bread), and plenty of water. Limited intake of sugary drinks and desserts, deep-fried or heavily processed foods, alcohol and late-night snacking. A Mediterranean-style diet or plate method (½ vegetables, ¼ protein, ¼ carbs) is easy to follow for most people.

Regular exercise helps burn calories and maintain muscle mass. Aim for 150 minutes per week of moderate-intensity cardio e.g. brisk walking, cycling, swimming, plus 2 to 3 days of strength training (body weight, resistance bands, or light weights). If you are just starting, begin with short walks or light stretching.

Some people may struggle to lose weight despite lifestyle changes, especially if their BMI is high or if they have related health conditions like diabetes or hypertension. In such cases, medication can help, but only under medical supervision.

1. ⁠Wegovy (Semaglutide)

   • Mimics a natural hormone (GLP-1) that reduces appetite and slows stomach emptying, helping you feel full sooner.

   • Usually used as an adjunct to diet and exercise in patients with BMI ≥30 or BMI 27 to <29.9 plus at least one weight-related comorbidity e.g. hyperlipidemia, hypertension, type 2 diabetes mellitus

   • ⁠Common side effects include nausea, vomiting, constipation, diarrhoea

   • ⁠Needs to be combined with diet and exercise. Stopping the medication without lifestyle changes may cause weight regain

     
     

2. Duromine (Phentermine)

   • Acts on the brain to reduce hunger and increase energy

   • For short-term use, usually up to 12 weeks, in patients who need extra help kick-starting weight loss. Usually used as an adjunct to diet and exercise in patients with BMI ≥30 or BMI 27 to <29.9 plus at least one weight-related comorbidity e.g. hyperlipidemia, hypertension, type 2 diabetes mellitus

   • Common side effects include insomnia, dry mouth, restlessness, increased heart rate, or blood pressure. Therefore it is not suitable for people with heart disease, anxiety disorders, or uncontrolled high blood pressure

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