The media and celebrities have given us a crazy idea of what a perfect shape should be, which makes men and women go to extreme lengths in order to achieve that physique, even at the detriment of their health.

It is important to maintain a healthy body weight, and weight loss is one of the various ways to maintain a healthy body. Weight loss should be about getting a healthy body and not the perfect shape.

You can get the perfect shape but still not get a healthy body due to the kind of food you eat, the drink you take, the perfume you spray, the drugs you take, and even the environment in which you stay.

Before we look at the various ways to reduce weight, let us understand the meaning of weight loss. Weight loss can be defined as the process of losing body weight, which involves ways that are healthy.

Ways to reduce weight include eating healthy, engaging in physical exercise, resting, drinking enough water, and lifestyle changes such as quitting smoking, avoiding alcohol intake, and many more. Weight loss should be a conscious and deliberate thing to embark on.

If you are obese or overweight and want to reduce weight, it is something that you have to put in the back of your mind. Set a target for what you want to achieve, as there is no definite or constant weight that you can reach.

If you are looking for ways to reduce weight, the following are some of the tips that will help you reduce weight, as there is no specific method on how to go about it:

Reduce your calorie intake

Selectively and consciously choose the food to eat that contains fewer calories. You can also achieve this by reducing the portion of food you eat and eating healthy foods.

Avoid processed foods and fried foods because they contain a lot of calories that will avert the effort you are making in reducing the weight you are making.

Eat consciously and avoid overfeeding yourself because it is easy for us to eat too much when we find the food quite tasty.

Regular exercise

Engage yourself in physical exercise to burn down fat regularly. You can do about 3 hours of moderate exercise or one hour of rigorous exercise, depending on what you want. You can also see you doctor for advice if you have any underlying health condition.

Regular exercise will help to build your muscles, increase metabolism, and remove waste and toxic substances from your body.

Lifestyle change

While trying to reduce weight, it is very important to change some lifestyles that we are used to, like smoking, drinking, eating junk food, a sedentary lifestyle, and many more.

Weight lost is different in every individual, it is there very essential to involve professional that will help and also to avoid problems that will be encounter.

Eat a balanced diet

Eating a balanced diet will help you maintain a good body weight. While we are in primary school, we are told that a balance diet is the food that contains all the six classes of food.

This six classes of food include carbohydrate, fat, oil, vitamin, mineral and water. When you want balance diet, you will not have excess of carbohydrate and fat that can be store in your body leading to overweight.

Drink plenty of water

Drinking enough water help to keep the body hydrated and also helps in digestion of food and metabolism and also in the excretion of waste product of the metabolism.

Stress management

Look for ways to manage your stress wherever it is coming from either from work, family etc. research has shown that people that are under stress tend to eat too much.

Sleep well

Take enough sleep like 7-8 hours because lack of sleep will affect your hormones which will also affect your pattern of eating.

Pharmacological Method of Weight Reduction

Apart from the lifestyle modification, there are also pharmacological methods of weight lost. Pharmacological methods involve the use of drugs to reduce weight. The following are some of the drugs use in weight reduction:


Semaglutide is a drug which belongs to the class of glucagon-like peptide 1 receptor agonist use in the treatment of type 2 diabetes but was later approved for weight lost or for the treatment of obesity by the U.S Food and Drug Administration in 2021.

It is an injection given in 2.4mg by subcutaneous route and it is administered weekly. It act by decreasing hunger making you to feel satisfy by eating small amount of food.

Consult your doctor or health care provider before you start to use to be sure you eligible to use or you will look for another alternative.


Liraglutide is also an anti-diabetic medication use in the treatment of overweight or overweight. Just like semaglutide, liraglutide also suppress hunger.


Orlistat act by blocking the absorption of fat in the stomach thereby reducing the amount of calorie in the body.


The drug acts on the central nervous system (CNS) to suppress hunger.

Bupropion and Naltrexone

These drugs also help to suppress hunger like the previous ones and reduce the amount of calorie in the body.

Bupropion is an antidepressant use in the treatment of smoking addiction while naltrexone is an opioid antagonist use in the treatment of opioid addiction and alcohol withdrawal syndrome.


Medically, obese people or people that are overweight can undergo a surgery in other to remove too much fat from the body. One of the common method uses in surgery is called bariatric surgery.

Bariatric surgeries involve the use of different procedures in people that are overweight in other to decrease weight. These procedures include gastric bypass, gastric sleeve, and gastric banding.

I will try to explain these procedures in the simple possible terms for you to under so that it will help you in your decision making when you see your doctor.

Gastric bypass

In this procedure, a small pouch is created at the upper part of the stomach and link to the small intestine without the food passing through and staying in the stomach for a long time. With that the rate of digestion and absorption of the food is reduce.

This also reduces the portion of food the person will eat which will lead to low calorie and possibly weight loss.

Gastric sleeve

Gastric sleeve involve the use of surgery to remove a part of the stomach. Reducing the stomach size will decrease the amount of food the person consume just like in the case of gastric bypass and reduce calories amount.

Gastric banding

Gastric banding involves the use of band to hold the upper part of the stomach to make a small pouch to reduce the amount of food the person consume. The band can be loose or tighten with time.

These surgical procedures should be avoided and use only in the case of people that are much obese and where the other methods like lifestyle changes, pharmacological intervention has fail.


Like I said weight loss is a complex and a rigorous process that require attention and conscious effort. You have to put a target to achieve that.

You cannot achieve weight lost by accident except in the case of an underlay health condition, social- economical factor just like these factors in the other hand will likely contribute to overweight or obesity.












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