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Many Americans struggle with reaching or maintaining a healthy weight, often for reasons that may be outside their control. According to CDC data, 41.9% of U.S. adults were classified as obese between 2017 and March 2020. Even though this experience is common, many people aren’t aware of the full range of support and treatment options available to help them navigate weight loss in a way that aligns with their individual health needs.

The demand for weight loss solutions is there and growing, so how can you make sure you’re meeting existing and prospective patients where they’re at to provide the solutions they need? Here are five key strategies to help you sell weight loss products and achieve your goals.

Strategy 1: Educate Patients

Many patients may not realize that medical options are available to support weight loss. Certain prescription medications — some of which were originally developed for other health conditions — are now being used for weight management. These treatments can help regulate appetite and support healthier habits when combined with a balanced diet and regular physical activity.

Educating your patients about these tools is essential. Some may feel overwhelmed or unaware that medical guidance is even an option on their weight loss journey.

Here are a few ways to help inform your patients about the weight management services you offer:

• Create Informative Materials: Develop digital and physical content such as brochures, webpages, blog posts, and flyers. These should detail the benefits and risks of specific weight loss solutions, offering clear and comprehensive information.
• Provide One-on-One Consultations: Arrange meetings with healthcare professionals for patients to discuss weight loss options. Assess the best course of treatment based on their medical history, lifestyle, and health goals.
• Offer Seminars and Workshops: Free in-person or virtual events can be a great way to share helpful information about nutrition, physical activity and medical weight management strategies. These sessions also create opportunities to connect with new patients and build trust in your practice.

Strategy 2: Connect With New Patients

Speaking of attracting new patients, another key way to increase sales of your weight loss products after educating your current patients is to expand your reach to new ones. Lead generation is a crucial tactic to spread awareness about your clinic and showcase your expertise on health-related topics like weight loss to establish your business as trustworthy and knowledgeable. Before you can expect increased sales, you need to increase your marketing efforts. Some ways you can generate new weight loss leads include:

• Having a Robust Online Presence
  Prospective patients who are actively seeking out information about weight loss solutions should be able to easily find your clinic online. This starts with a professional website, but also requires investment in search engine optimization (SEO). Use the right keywords to make sure that your clinic is a prominent option when someone is asking search engines questions about weight loss that you can answer.
• Patient Referral Program
  Since clinical options for weight loss may be a new concept for many, it’s very important to find ways to educate on your product in an organic and trustworthy way. In fact, The Nielsen Global Survey of New Product Purchase Sentiment found that consumers were 77% more likely to buy a product if their friends recommended it. Create a straightforward process for existing patients to refer friends or family and offer incentives like discounts, free products or even cash rewards.
• Partnership with Local Businesses
  Develop partnerships with businesses in your community with related services, such as gyms, fitness studios and health food stores, to offer mutually beneficial programs and discounts. Additionally, partnerships with local health professionals can lead to patient referrals – especially if these partners appreciate the quality of care you provide your patients.

Strategy 3: Offer Highly Sought-After Solutions

The key ingredient to increase your weight loss product sales is to make sure you’re offering the most desirable solutions to your patients. For those that have done their research, they’re looking for the best-in-class solution for their personal health goals. Here are two high-demand weight loss solutions that we offer at Olympia Pharmaceuticals:

• Olympia’s Weight Management Therapy Program
  This physician-supervised medical weight loss program is designed to be used alongside a low-calorie diet to aid in weight loss. By raising the levels of natural growth hormone in the body, patients may see improved lean muscle development and fat reduction.
• B-Lean IV Kit
  This kit is designed to help burn fat and boost metabolism by harnessing the benefits of B vitamins to raise energy levels and support a healthy metabolism. Benefits for patients can include boosted metabolism, enhanced athletic performance and improved mood.

Strategy 4: Provide Weight Loss Plans

As many Americans experience difficulty losing weight on their own, there is opportunity to showcase the benefits of the weight loss products that your clinic offers in a way that works in concert with a holistic weight loss plan for the patient. 

To tailor weight loss plans to the unique needs of each patient, you’ll want to provide the following:

• Initial Assessment
  Learn the patient’s medical history, lifestyle, dietary habits and any underlying health conditions. Provide body composition analysis to assess fat percentage and muscle mass. These will give you a solid starting point to determine the best course of action for your patient.
• Nutrition and Exercise Plans
  Create a nutrition plan for your patient with a registered dietician or nutritionist, keeping in mind patient preferences and dietary restrictions. Design exercise regimens that incorporate cardio and strength training, while tailoring routines to the patient’s fitness level and physical limitations.
• Medically Assisted Weight Loss Program
  In concert with diet and exercise planning, many patients may be eligible for medically assisted weight loss solutions. These can include meal-replacement plans, surgical weight loss, weight loss vitamin injectables and hCG alternatives.

Strategy 5: Testimonials

Similar to patient referrals, patient testimonials can also be a powerful way to increase weight loss product sales. According to Search Engine Land, 72% of consumers say that positive reviews make them trust a local business more. For people who have struggled to lose weight on their own, they may be hesitant to invest in new solutions. When you can leverage success stories from current or former patients, it can be a compelling way to establish trust and create interest in your products. Some methods for sharing patient testimonials are:

• Video Testimonials
  Showing is often better than telling. Lean into the personal touch that video testimonial provide so people can see joy, excitement and results that your weight loss products bring,
• Before-and-After Photos
  With any weight loss product, a before-and-after photo of patients is a critical selling point. With explicit consent from your patients, you can give prospective patients a solid idea of what they can expect from using your product.
• Patient Spotlight Blogs
  A blog series is a great way to leverage storytelling in your marketing. Readers can follow the health and fitness journeys of different patients and feel inspired by the breadth of unique experiences.

The market for weight loss solutions is there; it’s all about finding the right way to generate awareness and excitement around your products. At Olympia Pharmaceuticals, we can help you provide elite quality solutions for your patients. Learn more about our Olympia’s Weight Loss Kit and our B-Lean IV Kit.

Embarking on a weight-loss journey can be both exciting and challenging. When it comes to shedding excess pounds, it’s important to explore beyond the traditional methods and consider strategies that might not receive as much attention. While diet and exercise remain fundamental pillars of weight loss, these additional strategies can provide the extra edge you need to achieve your goals. 

So, if you’re ready to discover some lesser-known strategies that can help you on your weight-loss journey, dive into these seven secrets and take charge of your path to a healthy lifestyle.

1. Eat Mindfully

Amid the hustle and bustle of our daily lives, we often find ourselves rushing through meals, barely aware of what we’re consuming. However, practicing mindful eating can be a game-changer when it comes to successful weight loss.

Mindful eating is the practice of paying deliberate attention to the entire eating experience, from the moment food reaches your plate to the sensations it evokes as you savor each bite. By bringing awareness to the present moment, you can develop a healthier relationship with food and make more conscious choices.

One of the key aspects of mindful eating is listening to your body’s hunger and fullness cues. Pay attention to any emotional cues or stressors that might trigger mindless snacking. By addressing the underlying emotions or finding new coping mechanisms, you can avoid turning to food for comfort. Instead of mindlessly consuming large portions, slow down and tune in to your body’s signals. Eat when you’re genuinely hungry and stop when you feel comfortably satisfied but not overly full.

2. Prioritize Quality Sleep

We often forget the critical role that sleep plays in our overall well-being and weight management. Sleep deprivation has been linked to hormonal imbalances that can disrupt our appetite and cravings. When we don’t get enough sleep, our body produces higher levels of ghrelin, the hormone that stimulates hunger, while suppressing leptin, the hormone responsible for signaling fullness. As a result, we may experience increased cravings, especially for high-calorie and sugary foods.

Moreover, inadequate sleep can negatively impact our energy levels and motivation to engage in physical activity, making it harder to stick to our exercise routines. The combination of increased hunger and reduced energy can create a challenging cycle that hinders weight-loss efforts.

Remember, a good night’s sleep is not a luxury; it’s a fundamental component of a healthy lifestyle. To prioritize quality sleep, consider the following tips:

• – Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality.
• – Make your bedroom a sanctuary for rest by keeping it cool, dark and quiet. Use comfortable bedding, invest in a supportive mattress and consider using earplugs or an eye mask if necessary.
• – Avoid consuming caffeine or other stimulants close to bedtime, as they can interfere with sleep. 
• – Minimize exposure to electronic devices, such as smartphones and tablets, at least an hour before bed, as the blue light emitted can disrupt your natural sleep patterns.
• – Establish a soothing routine before bed that signals to your body it’s time to sleep. This can include activities like stretching, journaling or listening to calming music.

3. Start Strength Training

When it comes to weight loss, many of us primarily focus on cardiovascular exercises like running or cycling. However, incorporating strength training into your fitness routine is a secret strategy that can enhance your weight-loss efforts.

Strength training involves resistance exercises that target various muscle groups in your body. While cardiovascular exercises burn calories during the activity, strength training builds lean muscle mass, which can have a lasting impact on your metabolism and calorie burn throughout the day.

Building muscle mass through strength training elevates your resting metabolic rate, which means you burn more calories even when you’re at rest. Unlike fat, muscle tissue is more metabolically active, meaning it requires more energy to maintain. This can contribute to greater calorie expenditure and weight loss over time.

If you’re new to strength training, seek guidance from a certified personal trainer or fitness professional. They can help design a program for your goals and teach you proper form. As you progress in your strength training journey, you’ll notice a more toned and defined physique, as well as improvements in your overall strength and functional fitness, which can translate to better performance in daily activities, increased stamina and a reduced risk of injuries.

4. Reduce Your Stress Levels

Chronic stress triggers the release of cortisol, a hormone that can lead to increased appetite, cravings for unhealthy foods and the accumulation of belly fat. Thus, incorporating stress management techniques into your weight-loss journey is crucial for achieving successful and sustainable results.

Here are some key strategies for managing stress and supporting your goal to lose weight:

• – Engaging in mindfulness practices, such as meditation or deep-breathing exercises, can help calm your mind, reduce stress levels and improve your overall well-being.
• – Taking part in physical activities you enjoy, such as walking, jogging, yoga or dancing, releases endorphins, which are natural mood boosters. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength-training exercises, to maximize the stress-reducing effects.
• – Prioritize rest and relaxation in your daily routine. This may involve taking breaks throughout the day to engage in activities you find enjoyable and restorative, such as reading, listening to music, taking a bath or spending time in nature. 
• – Building a strong support system can help in managing stress. Connect with family, friends or support groups who can provide a listening ear, offer advice and share experiences. 
• – Feeling overwhelmed and stressed can be a result of poor time management and a lack of clear priorities. Take the time to assess your daily tasks and responsibilities and identify areas where you can delegate, eliminate or streamline tasks. 
• – Engaging in self-care activities that nourish your mind, body and soul is crucial for stress management. This may include practicing self-compassion, engaging in hobbies you enjoy, getting regular massages, practicing relaxation techniques like aromatherapy or taking warm baths and ensuring you have enough quality sleep.

Remember that stress management is a personal journey, and it may require experimentation to find the techniques that work best for you. Incorporate these strategies into your daily routine, and be patient and kind to yourself as you navigate the challenges of stress. By managing stress, you can create a more supportive environment for weight loss, improve overall well-being and foster a healthier relationship with food and your body.

5. Try Intermittent Fasting

Intermittent fasting has gained popularity in recent years as a weight-loss strategy. By reducing the number of hours you have available for eating, you’re more likely to consume fewer calories overall, which creates a calorie deficit necessary for weight loss.

There are several intermittent-fasting protocols to choose from, allowing you to find one that suits your lifestyle and preferences. The 16/8 method involves fasting for 16 hours and restricting your eating window to 8 hours each day. Another approach is the 5:2 method, where you eat normally for five days a week and restrict calorie intake to around 500 – 600 calories on the remaining two non-consecutive days. 

Intermittent fasting may improve insulin sensitivity, which is crucial for maintaining stable blood sugar levels. This can be particularly beneficial for individuals who struggle with insulin resistance or type 2 diabetes. By enhancing insulin sensitivity, your body can better utilize stored fat for energy, leading to weight loss.

It’s important to personalize intermittent fasting to fit your individual needs. Start by gradually increasing the fasting window, allowing your body to adapt to the changes. Listen to your body and adjust the fasting protocol as necessary. Some individuals may find certain fasting methods more sustainable or impactful than others, so feel free to experiment and find what works best for you.

It’s worth noting that intermittent fasting may not be suitable for everyone, such as individuals with certain medical conditions or those who are pregnant or breastfeeding. If you have any concerns, consult with a healthcare professional before incorporating intermittent fasting into your weight-loss plan.

6. Eat Fiber-Rich Foods

When it comes to weight loss, incorporating fiber-rich foods into your diet can be a secret weapon that promotes satiety, aids digestion and supports overall health. Foods high in fiber tend to be more filling, which can help control hunger and prevent overeating. Fiber absorbs water in the digestive system, expanding and promoting a feeling of fullness. Fiber slows down the digestion process, helping regulate blood sugar levels and preventing spikes and crashes that can lead to cravings and overeating. By promoting stable blood sugar levels, fiber-rich foods contribute to a more balanced appetite and energy levels throughout the day.

Fiber also acts as a prebiotic, nourishing the beneficial bacteria in your gut. A healthy gut microbiome has been associated with better weight management and improved metabolic health. By consuming fiber-rich foods, you support a diverse and thriving gut microbiota, which can positively influence your weight-loss journey.

To include more fiber-rich foods in your diet, consider the following tips:

• – Opt for whole grains like quinoa, brown rice, whole wheat and oats.
• – Aim to include a variety of fruits and vegetables in your meals. 
• – Incorporate beans, lentils, chickpeas and other legumes into your diet. They are excellent sources of fiber and protein, providing a satisfying and nutrient-dense option for weight loss.
• – Snack on nuts and seeds, such as almonds, chia seeds and flaxseeds, are not only rich in fiber but also healthy fats and other essential nutrients.
• – Increase your fiber intake gradually to allow your body to adjust. Sudden increases in fiber consumption can lead to digestive discomfort. Drink plenty of water throughout the day to support healthy digestion.

7. Explore Physician-Supervised Medical Weight-Loss Programs

Sometimes, despite our best efforts, losing weight can be challenging. In such cases, physician-supervised medical weight-loss programs offer a comprehensive approach to help individuals move past stubborn barriers. These programs provide the expertise and support of healthcare professionals who specialize in weight management, combining several strategies to help individuals work toward their goals with structure and accountability.

One such program is Olympia’s Weight Management Therapy Program. Under the guidance of qualified physicians, this program is designed to provide a medically guided path for weight loss. Physicians review your medical history, assess any underlying health concerns, and align the approach with your unique needs and goals. Olympia’s program takes a three-pronged approach, utilizing oral tablets, injectables and a sublingual spray to target human growth hormone (hGH) levels. By raising hGH levels, the program aims to boost metabolism and promote weight loss while minimizing hunger and cravings.

Alongside medication, these programs typically provide diet plans designed to support weight loss and overall health. The guidance of healthcare professionals ensures that the diet is balanced for to your specific nutritional needs and supports your goals.

Throughout the program, regular check-ins and monitoring are conducted to assess progress, address concerns and make any necessary adjustments. Having ongoing support from healthcare professionals can help individuals stay motivated, track their progress and make necessary modifications for optimal results.

Remember, weight loss is not a one-size-fits-all endeavor. It’s important to listen to your body, personalize your approach and seek professional guidance when necessary. Stay committed, patient and focused on your overall well-being rather than quick fixes or fad diets.

Want to learn more about Olympia’s Weight Management Therapy Program and other weight-management solutions?

Explore Weight Loss Solutions

 

Losing weight can be challenging, and hunger is one of the most significant barriers individuals face when trying to achieve their weight-loss goals through calorie restriction. Feeling hungry can lead to frustration, decreased motivation and ultimately to giving up on a weight-loss plan altogether.

But here’s the good news: there are ways to minimize feelings of hunger when trying to lose weight. Let’s take a look at exactly why you feel hungry when losing weight and some actionable tips on controlling hunger while still making progress.

Why You Feel Hungry When Losing Weight

When you reduce your calorie intake to lose weight, your body goes through hormonal changes that can increase feelings of hunger. Ghrelin, a hormone produced in the stomach, stimulates appetite, while leptin, a hormone produced in fat cells, signals fullness. As you lose weight, your body produces more ghrelin and less leptin, leading to increased hunger and decreased satiety.

Additionally, when you consume fewer calories than your body needs, it starts to break down stored fat for energy. This process releases ketones into your bloodstream, which can also increase feelings of hunger. Furthermore, cutting calories too drastically or not eating enough can lead to a drop in blood sugar levels, causing hunger and cravings.

It’s essential to understand that hunger is a natural response to calorie restriction, and it’s not something you can completely eliminate. However, there are ways to manage and control hunger while still achieving your weight-loss goals.

How to Control Hunger for Weight Loss

1. Eat slowly and mindfully.

Eating slowly can help you feel more satisfied with less food, allowing your brain to catch up with your stomach and signal when you’re full. Mindful eating, which involves paying attention to your food and savoring each bite, can also help you eat less and feel more satisfied. By focusing on the taste, texture, and aroma of your food, you can enhance your eating experience and become more aware of your body’s signals of fullness.

2. Stay hydrated.

Drinking plenty of water can help you stay hydrated and reduce feelings of hunger. Sometimes, thirst can be mistaken for hunger, so drinking water before meals can help reduce calorie intake. Staying hydrated also helps your body function properly and can improve overall health.

You can also incorporate low-calorie beverages like herbal tea, which can help keep you hydrated and provide a warm, comforting sensation. Avoid sugary drinks like soda and juice, which can spike blood sugar levels and cause cravings and hunger shortly after drinking.

3. Get enough sleep.

Getting enough quality sleep can help regulate hormones that affect appetite and hunger. Lack of sleep can lead to increased ghrelin levels and decreased leptin levels, making it harder to feel full and satisfied after meals.

Aim for at least seven to eight hours of sleep each night to help regulate hunger hormones and improve overall health. To improve sleep quality, try to establish a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing bedtime routine, such as reading a book or taking a warm bath.

4. Exercise regularly.

Exercise not only burns calories but also helps regulate appetite hormones and reduce feelings of hunger. When you exercise, your body produces hormones like GLP-1, which can help increase feelings of fullness and decrease appetite. Exercise can also reduce ghrelin levels, which can help reduce hunger and cravings.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming. You can also incorporate resistance training, such as weight lifting or bodyweight exercises, to help build lean muscle mass, which can increase your metabolism and burn more calories at rest.

If you’re new to exercise, start with shorter sessions and gradually increase the duration and intensity over time. Remember to also choose activities you enjoy, such as dancing or hiking, to make exercise more enjoyable and sustainable.

5. Avoid sugary and processed foods.

Sugary and processed foods are high in calories and low in nutrients, making it easy to overeat and still feel hungry. These foods are often high in added sugars, refined carbohydrates, and unhealthy fats, which can spike blood sugar levels and cause cravings and hunger shortly after eating. Eating these foods can also lead to a cycle of blood-sugar spikes and crashes, which can leave you feeling tired, irritable, and hungry.

To avoid sugary and processed foods, focus on whole foods that are high in protein, fiber, and healthy fats. These foods can help regulate blood sugar levels, promote satiety, and provide your body with the nutrients it needs to function properly.

Foods That Can Help You Feel Full

1. Lean Proteins

Protein is essential for building and repairing tissues, but it can also help you feel full and satisfied. Incorporating lean protein sources into your meals can help reduce hunger and prevent overeating. Examples of lean proteins include:

• • Chicken breast
• • Fish (salmon, tuna, trout)
• • Turkey breast
• • Tofu
• • Legumes (lentils, chickpeas, black beans)

2. Whole Grains

Whole grains are rich in fiber and other nutrients, making them a healthy choice for managing hunger. Examples of whole grains include:

• • Brown rice
• • Quinoa
• • Oatmeal
• • Whole-grain bread
• • Whole-wheat pasta

3. Healthy Fats

Incorporating healthy fats into your diet can help you feel more satisfied and reduce hunger. Healthy fats take longer to digest, which can help keep you feeling full for longer. Examples of healthy fats include:

• • Avocado
• • Nuts (almonds, cashews, walnuts)
• • Seeds (chia seeds, flaxseeds, pumpkin seeds)
• • Olive oil
• • Fatty fish (salmon, mackerel, sardines)

4. Low-Calorie, High-Volume Foods

Choosing foods low in calories but high in volume can help you feel full while consuming fewer calories. Examples of low-calorie, high-volume foods include:

• • Leafy greens (spinach, kale, arugula)
• • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• • Carrots
• • Apples
• • Berries (strawberries, raspberries, blueberries)

Incorporating these foods into your meals can help you feel full and satisfied, making it easier to stick to a calorie-restricted diet. However, it’s important to remember that eating too much of anything — even healthy foods — can lead to weight gain. Portion control is still essential, even with these healthy foods.

Olympia Pharmaceuticals’ Weight Management Solutions

In addition to the strategies discussed above, Olympia Pharmaceuticals offers a range of weight management solutions that can help you achieve your weight-loss goals.

B-Lean IV Kit

The B-Lean IV Kit is designed to help burn fat and boost metabolism. The kit includes six doses of IVcompounds that harness the benefits of B vitamins to raise energy levels and support a healthy metabolism.

Weight-Loss Injections

Olympia Pharmaceuticals offers several injectable options for weight management, including vitamin injectables and the popular Lipo-Mino Mix blend. These injections can help reduce appetite, build muscle, and promote a healthy immune system. By injecting key vitamins and minerals directly into the bloodstream, they’re more easily absorbed by the body, meaning you’ll get the most out of your supplementation.

Olympia Weight Management Therapy Program

The Olympia Weight Management Therapy Program is physician-supervised and takes a three-pronged approach to medical weight loss, delivering medications via oral tablets, injectables, and a sublingual spray. Each of the three medications in the kit targets human growth hormone (hGH) levels. By raising hGH levels, you can boost your metabolism and lose weight without feeling hungry.

Losing weight can be challenging, especially when hunger seems to be getting in the way. However, by understanding why you feel hungry when losing weight and incorporating strategies like eating slowly, increasing protein and fiber intake, staying hydrated, getting enough sleep, exercising regularly, and avoiding sugary and processed foods, you can manage hunger and achieve your goals.

If you’re struggling to lose weight without feeling hungry during your weight-loss journey, consider exploring the weight management solutions offered by Olympia Pharmaceuticals. These solutions are designed to complement a healthy diet and exercise routine, making it easier to successfully shed the pounds and feel your best yet.

With the right mindset, strategies, and support, you can overcome hunger during the process. Remember, losing weight takes time and effort, and it’s essential to be patient and persistent. So, take action today and start working toward a healthier, happier you.

Explore Weight Loss Solutions

Did you know that 41.9% of adults in the United States are considered obese? That’s nearly half of all adults in the nation.

If that statistic doesn’t alarm you, it should, considering obesity is associated with a range of diseases, including type 2 diabetes, heart disease, stroke, arthritis, sleep apnea and various cancers. (While there are many medical options for obesity that can help you achieve your weight goals, here are a few starter tips to help you stay motivated on your journey.)

So why does it seem so difficult for millions of Americans to stay motivated on their weight-loss journeys? Well, it all begins with knowing that you won’t always be motivated. When you can’t find that drive you’re so desperately looking for, it’s essential to develop discipline in order to form and maintain healthy habits.

Discipline can be defined as choosing what you want the most over what you want now. And while you may have a solid reason to act on your desire and necessity to lose weight, that doesn’t mean you’ll always be up for a hard workout at the gym. It’s more than likely you won’t be up for it, and you will want to sit back and vegetate after a hard day’s work.

The good news is that lack of motivation is a very normal reaction to embarking on a new journey that requires hard work and discipline, especially a weight-loss journey. The bad news is that the key to staying motivated is creating new habits and routines that lead to improved self-discipline you can rely on to get the desired results.

Say Goodbye to Fleeting Motivation and Hello to Healthy New Habits

Think about it this way: many things you do on a daily basis are centered around routine, right down to your body’s circadian rhythm (your internal clock that regulates the sleep-wake cycle and repeats roughly every 24 hours).

Here’s why that’s critical to your weight-loss journey: You are in control of everything, especially the habits and routines that shape your life.

Forming new habits and routines will always be challenging, but know that you can do it if you break it down into micro-goals you can track along the way. Now, you may be wondering what habits you need to implement in order to stay motivated for weight loss, so let’s dive in. (Kickstart your journey with these medically assisted weight-loss options.)

Habit 1: Set a goal to complete workouts with moderate to intense physical activity 2 – 3 times per week, then adjust.

Did you know you don’t have to exercise every single day to lose weight? Your body needs rest and recovery just as much as physical activity. That being said, it’s important you incorporate moderate to intense exercise into your weekly routine.

The magic question is always, “how many times a week?” While there is no right or wrong answer, the best way to start a new (and maybe somewhat uncomfortable) habit is to start slow. Try not to push yourself into overdrive by forcing yourself to exercise every day because this can quickly cause burnout, leading you back to square one.

Instead, start slow, with a small change that feels manageable for you to fit into your everyday responsibilities. Choose a form of exercise you enjoy. This could be weight training, jumping rope, jogging, swimming, cycling, dancing or any other moderate to intense form of exercise. Once you find the type of exercise you truly enjoy, work it into your weekly schedule just two or three times a week. You’ll likely become more and more self-motivated after accomplishing smaller goals you’ve set for yourself.

Now that you’ve created a plan, this is where the discipline kicks in. Push through the sluggishness and the post-work temptation to lie on the couch with a bag of chips and get your body moving. Stick with this for one month and track your progress in a notebook or your cellphone. You might just surprise yourself with how consistent you can truly be.

Your overall consistency matters most on your weight-loss journey, and sometimes, that means missing a session or two because, well, you’re human, after all. If you make it to the end of month one with perfect (or near-perfect) consistency, consider adding another day of physical activity to each week’s worth of exercise sessions to stretch yourself further. If you didn’t, that’s OK; just keep going until you begin to see yourself become more consistent with your new routine, and don’t give up if you aren’t 100% perfect 100% of the time.

This healthy habit (and the next four) can help you reach your goals and fuel your determination to keep going.

Habit 2: Track Your Current Daily Caloric Intake and Adjust

Staying motivated and disciplined for weight loss requires more than just dedicating time to exercise. You’ll also want to evaluate your current eating habits and overall diet. Be honest with yourself when evaluating what your nutrition may look like. Ask yourself:

• Is my diet balanced?
• Am I lacking more of a certain food group?
• Am I consuming too much sugar or processed foods?

Take a deep dive into your diet by analyzing your current eating habits for one week and record them on paper or in your phone. Document everything you eat in a day, then research those foods to determine their caloric value.

If you identify that you are over-consuming, consider adjusting your daily caloric intake with a slight calorie deficit. While the exact number of calories to decrease varies from person to person, tracking your current intake will at least help you determine a baseline number for where to start. Remember to start small because, just like beginning a new exercise regime, as reducing calories must be done in a slow, healthy and manageable manner.

Becoming more in tune with your nutrition is great for your overall health and will help you achieve your weight loss goals, sparking your continued motivation to keep at it.

Habit 3: Schedule time to shop for and cook quick, easy and nutritious meals.

After evaluating your eating habits, you may find that you’re in need of a major upheaval in your diet. You can aid your weight loss journey by beginning a new habit that improves the quality of the food you’re eating. Each week, schedule time to shop and cook balanced meals that are easy, budget-friendly and nutritious — yes, all three are possible!

Dedicating time to making meals yourself helps you stay in control of the ingredients you’re consuming. Many options at fast food chains or other quick-service restaurants offer meals that contain harmful additives and preservatives with refined carbohydrates, high levels of fat, salt, sugar and more. These additives have been linked to obesity and chronic disease across the nation.

Once you get into the groove of cooking your own meals, you’ll likely notice exciting changes in how you look and feel, fueling your motivation to keep the journey going.

Habit 4: Supplement your physical activity with 8,000 – 10,000 steps a day.

Walking might just be the most underrated form of exercise that can elevate your weight-loss journey and overall health to new heights. According to FitBit, completing an extra 10,000 steps daily typically burns about 2,000 to 3,500 extra calories each week. Not only this, but it also decreases your risk of death by 50 to 70%.

This one speaks for itself with those types of statistics — so aim to supplement your weekly exercise routine with 8,000 steps. It’s OK to start small and increase your step goal as you hit consistent benchmarks.

Need help tracking your steps? Your phone may have come with a health app that includes a step counter. If not, head to the app store on your phone and search for a step counter. There’s no shortage of free apps you can use for this.

The more steps you get in the habit of getting in per day, the easier it will get and the more you’ll be inspired to push yourself to the next level.

Habit 5: Track your progress!

This one is easily the most important of them all! Before implementing any of the above habits, don’t forget to track your progress toward your goals.

Whether it’s through pictures, the scale, how your clothes are fitting, notes on your phone, a fitness journal or all of the above, remember to use this historical data to continue making new goals, pivot existing goals, and most importantly, pat yourself on the back for the hard work you’re putting in on your weight-loss journey!

Lose Weight With the Guidance of a Medical Professional

If you’re struggling to lose weight and become healthy but need assistance, medically supervised weight loss may be the solution for you. At Olympia Pharmacy, we offer weight-management programs that include supplements and medications designed to support your diet and exercise efforts.

Begin your journey today by learning more about our weight management solutions.

Explore Weight-Loss Solutions

 

For millions of Americans, weight loss can be a very daunting, seemingly impossible task. It requires a complete shift in eating habits, exercise regimens, water intake and more. It’s no easy feat, and it’s typically the ones who have ongoing support who have the most success in their weight-loss journey.

 

Obesity in the U.S. Today

Obesity in the U.S. has become a significant health concern over the past few decades. According to the CDC, the prevalence of obesity in adult Americans has risen from 30.5% in 1999 – 2000 to 42.4% in 2017 – 2018.

It can negatively impact day-to-day life in many ways (including fatigue, sleep apnea, breathing problems, joint and back pain, low self-esteem and more) and is a major contributor to deadly illnesses such as heart disease, stroke, type 2 diabetes and several forms of cancer.  

 

What Is Medically Assisted Weight Loss?

As many patients struggle (and often fail) to lose weight on their own, many physicians have developed a helpful solution to offer obese patients: medically assisted weight-loss programs. These programs are designed to help patients overcome their weight-loss challenges, typically combining a diet plan, exercise routine, prescribed medication(s) and medical supervision to help promote healthy weight loss based on their individual needs.

Medically supervised weight-loss programs provide patients with the resources needed to lose weight and maintain it, as well as sustain a healthier lifestyle. Many patients who have taken advantage of these programs have experienced an improved quality of life and are now at a much lower risk for obesity-related illnesses — many of which can be life-threatening.

Who Is a Candidate for Medically Assisted Weight Loss?

The candidates for medically assisted weight loss usually include anyone who:

• — Has a body mass index (BMI) greater than 30
• — Has a BMI greater than 27 and has a serious medical problem related to obesity, such as diabetes or high blood pressure
• — Hasn’t been able to successfully lose weight through diet and exercise on their own

For anyone interested in undergoing bariatric surgery (also referred to as “weight loss surgery”), it’s important to know that some insurances actually require patients to enroll in a medically supervised weight-loss program prior to surgery to ensure the patient is serious about making a change in their lifestyle long-term.

 

What Does a Medically Assisted Weight-Loss Program Monitor?

The best medically assisted weight loss programs monitor things like:

• — Caloric intake
• — Water intake
• — Exercise routine
• — Blood pressure 
• — Sugar levels
• — Heart rate
• — Reactions to medication
• — Psychological state of mind
• — Emotional state of mind

Some programs also offer referrals to bariatric psychologists, nutritionists and other medical professionals to help support successful weight loss.

 

Types of Medically Assisted Weight Loss Programs 

There are a variety of different programs designed around medically supervised weight loss that can be minimally invasive (diet and exercise) to highly invasive (surgery). New programs and medications are always being developed, so the exact method may vary depending on what the patient and their physician both feel is the best approach to meet the patient’s goals and needs. Here are a few of the most common techniques used in medically assisted weight loss:

 

Meal-Replacement Plans

This medically supervised weight-loss option uses a combination of pre-packaged meal replacements and counseling to help assist with weight loss. They are usually set up in phases for patients to grow accustomed to the changes and also typically include educational materials to help patients as they go back to preparing their own meals again. According to Obesity News Today, some programs that fall in this category include OPTIFAST, Health Management Resources (HMR), Advanced Health System (AHS), New Direction (Robard Corporation) and Medi-fast.

 

Surgical Weight Loss

Over the past few decades, surgical weight loss (or “bariatic surgery”) has become an increasingly popular option for some qualified obese and morbidly obese patients. 

Bariatric surgery is a type of operation that’s designed to assist with weight loss by making surgical adjustments to the digestive system. Some bariatric surgeries decrease the size of the stomach to shrink the amount of space for food and drink at one time, whereas others alter the small intestine, which absorbs calories and nutrients from the foods and drinks a person consumes.

This method is definitely one of the more extreme forms of weight loss and is usually geared for obese individuals who need to lose a lot of weight to reverse or cope with health problems like sleep apnea, type 2 diabetes or other similar health problems. One thing to keep in mind is that some bariatric surgeons require patients to lose a certain amount of weight prior to surgery to minimize or mitigate complications from anesthesia, as morbidly obese patients are at increased risk for complications.

Weight-Loss Vitamin Injectables

For many, a meal-replacement plan may not be enough and surgical weight loss may be too extreme for what’s needed to lose weight. That’s where vitamin injections can be a good approach.

In addition to a diet and exercise plan, vitamin injections may be used in medically assisted weight loss to help reduce appetite, build muscle and promote a healthy immune system. 

B12 and other fat-burning injections may help individuals lose weight while still maintaining energy. These fat-burning medications are often referred to as lipotropic injections.

These injections are a great way to send nutrients directly into the bloodstream, ensuring 100% absorption of active ingredients. With vitamin injectables from Olympia, patients can rest assured they’re getting the exact dosage of nutrients prescribed by their physician. 

You can learn more about all of these options in our guide to medically supervised weight loss.

Get Started with Medically Assisted Weight Loss at Olympia

At Olympia Pharmacy, we offer a wide variety of compounded medications specially formulated to help you reach your weight-loss goals. Whether you’re a patient looking to lose weight yourself or a physician looking for a weight-loss program to offer patients, Olympia can help you get started. Contact a weight-loss specialist today to learn more.

 

Contact a Weight-Loss Specialist