Weight Loss Approaches

How it works

GLP-1 receptor agonists (like semaglutide and tirzepatide) mimic a gut hormone that signals fullness to your brain. They slow gastric emptying, reduce appetite, and improve blood sugar regulation — making it physically easier to eat less.

Who it's best for

People with a BMI of 30+ (or 27+ with weight-related conditions) who have struggled with diet and exercise alone. Best when combined with lifestyle changes.

Pros

• ✓Significant average weight loss (15-25% of body weight in clinical trials)
• ✓Reduces food noise and cravings substantially
• ✓Improves metabolic health markers beyond just weight
• ✓Weekly injection is simple once you get used to it

Cons

• •Requires a prescription and ongoing medical supervision
• •Common side effects include nausea, especially early on
• •Expensive without insurance coverage
• •Weight regain is common if stopped without lifestyle changes in place
• •Not suitable for everyone (contraindications exist)

How it works

Your body uses a certain amount of energy each day (your Total Daily Energy Expenditure, or TDEE). When you consistently consume fewer calories than your TDEE, your body draws on stored energy (fat) to make up the difference. A deficit of roughly 500 calories per day leads to about 0.5kg (1lb) of fat loss per week.

Who it's best for

Everyone — this is the underlying mechanism of all weight loss regardless of method. Particularly effective for people who enjoy tracking and seeing data, and those who want flexibility in food choices.

Pros

• ✓Scientifically proven and universally applicable
• ✓No foods are off-limits — it's about total intake
• ✓Free to implement
• ✓Flexible and adaptable to any lifestyle or dietary preference
• ✓Easy to measure progress objectively

Cons

• •Calorie counting can become tedious or obsessive for some people
• •TDEE calculators are estimates — individual metabolism varies
• •Doesn't distinguish between food quality (a calorie is not just a calorie for health)
• •Can lead to under-eating if deficit is too aggressive
• •Hunger management is entirely on you

How it works

Protein is the most satiating macronutrient — it keeps you fuller for longer per calorie consumed. It also has a higher thermic effect (your body burns more energy digesting it) and is essential for preserving lean muscle mass during weight loss. Aiming for 1.6-2.2g per kg of body weight is a common target.

Who it's best for

Anyone losing weight, especially those who are also exercising. Critical for people on GLP-1 medications where appetite is very suppressed and you need to make every bite count. Also great for people who struggle with hunger between meals.

Pros

• ✓Reduces hunger and cravings naturally
• ✓Preserves muscle mass during weight loss (crucial for metabolism)
• ✓Higher thermic effect means you burn more calories digesting it
• ✓Supports recovery from exercise
• ✓Relatively simple to implement — just prioritise protein at each meal

Cons

• •High-protein foods can be more expensive (meat, fish, dairy)
• •Can be harder for vegetarians/vegans (but not impossible)
• •Excessive protein without adequate fibre can cause digestive issues
• •Requires some meal planning and preparation

How it works

Intermittent fasting (IF) involves cycling between periods of eating and fasting. The most popular method is 16:8 (eating within an 8-hour window, fasting for 16 hours). The 5:2 method involves eating normally for 5 days and significantly reducing calories (500-600) on 2 non-consecutive days. It works primarily by helping people eat less overall.

Who it's best for

People who prefer simple rules over calorie counting, those who naturally aren't hungry in the morning, and anyone who tends to overeat in the evening. Works well for busy schedules where meal prep time is limited.

Pros

• ✓Simple to follow — no calorie counting required
• ✓Can naturally reduce overall calorie intake
• ✓Some evidence for metabolic benefits beyond weight loss
• ✓Flexible — you choose the eating window that suits your schedule
• ✓May improve relationship with food by reducing constant snacking

Cons

• •Can lead to overeating during the eating window
• •Not suitable for people with a history of eating disorders
• •May cause irritability, low energy, or difficulty concentrating during fasting periods
• •Social situations can be awkward (declining meals during fasting windows)
• •Not recommended during pregnancy or for people with certain medical conditions

How it works

Strength training (resistance exercise) builds and preserves lean muscle mass, which increases your basal metabolic rate — meaning you burn more calories at rest. During weight loss, up to 25% of weight lost can be muscle unless you actively train to prevent it. Strength training shifts the ratio toward fat loss and creates the 'toned' look most people are actually after.

Who it's best for

Everyone losing weight, but especially those on GLP-1 medications where rapid weight loss increases muscle loss risk. Also ideal for people who have been focused on cardio and hit a plateau, or anyone who wants to improve body composition rather than just seeing a lower number on the scale.

Pros

• ✓Preserves and builds metabolically active muscle tissue
• ✓Increases resting metabolic rate over time
• ✓Improves bone density, posture, and functional strength
• ✓Creates visible body composition changes even when the scale doesn't move
• ✓Boosts confidence and energy levels

Cons

• •Requires learning proper form (consider a few sessions with a trainer)
• •Scale weight may not drop as fast (muscle is denser than fat)
• •Can be intimidating for beginners
• •Needs consistency — 2-3 sessions per week minimum for results
• •Gym membership or equipment has a cost

How it works

Rather than relying on willpower (which is a finite resource), habit-based approaches focus on building automatic behaviours through small, consistent changes. Techniques include habit stacking (attaching a new habit to an existing one), environment design (making healthy choices the path of least resistance), and cognitive behavioural strategies to address emotional eating patterns.

Who it's best for

People who have tried and failed with strict diets, emotional eaters, anyone who knows what to do but struggles to do it consistently, and those looking for a sustainable long-term approach rather than a quick fix.

Pros

• ✓Sustainable — habits become automatic and don't require willpower
• ✓Addresses the root causes of overeating, not just symptoms
• ✓Can be combined with any other approach on this list
• ✓No restriction or deprivation — focuses on adding good habits
• ✓Improves overall wellbeing, not just weight

Cons

• •Results are slower — this is a long game
• •Less structured, which doesn't suit everyone
• •May require professional support (therapist, coach) for deep-seated patterns
• •Hard to measure progress in the early stages
• •Requires honest self-reflection and patience

How it works

No single method works optimally in isolation. The most successful long-term weight management typically combines a moderate calorie deficit, adequate protein intake, regular strength training, and behavioural strategies — with or without medication support. The key is choosing a combination that fits your life, preferences, and medical situation.

Who it's best for

Everyone, ultimately. Once you've tried individual approaches and know what works for you, combining them amplifies results. Particularly effective for people who have plateaued with a single method or those who want to optimise their approach.

Pros

• ✓Addresses weight loss from multiple angles simultaneously
• ✓More sustainable than any single extreme approach
• ✓Allows you to use the strengths of each method to offset the weaknesses of others
• ✓Flexible — adjust the combination as your needs change
• ✓Backed by the strongest evidence for long-term weight maintenance

Cons

• •Can feel overwhelming if you try to change everything at once
• •Requires more knowledge and self-awareness
• •Harder to pinpoint what's working and what isn't
• •Risk of overcomplicating things — simplicity still matters