The tempting trap of weight loss shortcuts

Almost every aspect of our lives is dominated by products and services that promise greater convenience and comfort, so it’s no surprise that many of us are looking for quick fixes to shed some extra kilograms.

The allure of get-fit-quick solutions like weight loss pills and injections can be strong, promising rapid results with minimal effort. But are these shortcuts really worth it? Let’s take a closer look at weight loss shortcuts and explain why they may not be the “magic solution” you’ve been hoping for.

Weight loss pills

While weight loss pills have recently garnered more attention, they’ve been around for decades. From apple cider vinegar capsules to more complex formulas, each pill promises to boost your metabolism, suppress your hunger, or block fat absorption, but do they work?

What the research says

While there are studies that show modest weight loss from certain pills, their results are often short-lived and may come with side effects. For example, a review of studies on apple cider vinegar found that individuals lost an average of just 0.45-0.9 kg over 3 months–that’s hardly the dramatic result many would hope for.

The risks involved

Of more concern are the potential risks involved in consuming weight loss pills. Many pills on the market are not regulated by health authorities, which means their efficacy and safety cannot be guaranteed. Some reported side effects of these pills include an increased heart rate, digestive issues, or even liver damage.

Weight loss injections

Weight loss injections have gained popularity in recent years due to online and influencer marketing, particularly in affluent locations like Singapore. These products, including Saxenda, Ozempic, and Semaglutide (WeGovy), work by mimicking hormones that regulate appetite and food intake (GLP-1).

Do they really work?

Studies have shown that weight loss injections can lead to weight loss when combined with a quality diet and regular exercise. For example, in clinical trials, overweight or obese individuals who received Semaglutide (WeGovy) lost an average of 15–20% of their body weight in 104 weeks. Meanwhile, other studies on Saxenda found that individuals who completed a course of treatment lost an average of 9.2% of their body weight and kept it off for a year.

While results may vary between individuals, those numbers are notable.

The cost factor

However, weight loss injections can be expensive, often costing hundreds of dollars per month. Let’s crunch the numbers for one of these treatments:

• Saxenda (a pre-filled weight loss injection pen) recommends a 4–5-week dose escalation to reach a “clinically efficacious 3 mg dose”.
• Each box of Saxenda contains 3 pens (containing a 3 mg dose) and costs S$388.
• So, you’ll require 7 boxes of Saxenda to complete an initial treatment cycle, which will cost S$2,716.

This high cost makes them inaccessible to and unsustainable for many individuals long term.

Safety concerns

Weight loss pills and injections are generally considered safer than many unregulated weight loss pills, however, they still come with potential side effects. Headaches, nausea, and vomiting are common, particularly in the early weeks of dose escalation.

Due to their novelty, the long-term health effects are not yet fully known.

Doctor-prescribed weight loss medications

You must understand the difference between unregulated supplements and doctor-prescribed weight loss medications.

In Singapore, there are several FDA-approved (Food and Drug Administration) medications for weight management available under medical supervision:

1. Orlistat (Xenical, Alli).
2. Phentermine (Panbesy, Duromine).
3. Phentermine-topiramate (Qsymia).
4. Naltrexone-bupropion (Contrave).
5. Liraglutide (Saxenda).
6. Semaglutide (Wegovy).

While you may consult a doctor about these medications, they are typically only prescribed to individuals with a BMI of 30+ or those with a BMI of 27+ who have a weight-related medical condition.

We strongly recommend that you use these medications only under the guidance of a healthcare professional.

The importance of lifestyle changes

While these supplements and medications can be helpful tools in weight management, you mustn’t ignore the importance of combining them with the development of sustainable lifestyle changes. Here’s why:

• Sustainable weight management: Supplements and medications can jumpstart weight loss, but keeping weight off long-term requires adopting healthier habits. Relying solely on medications or shortcuts may lead to a “yo-yo” effect of losing weight only to regain it once treatment stops.
• Holistic health benefits: A quality, balanced diet and regular exercise offer several health benefits beyond just weight loss, including improved heart health, better mental health, improved sleep, and stronger bones and muscles.
• Avoiding dependence: Over time, your body may adjust to medications or even become dependent on them,  leading to diminished results or needing higher doses. Relying more on lifestyle changes like nutrition and exercise not only avoids this dependency but also strengthens your body’s resilience.
• Tailored approach: Most weight loss medications are generic, but our bodies and circumstances are specific. Working with a team of professionals to develop a personalised plan that addresses not just weight loss but also underlying factors, such as hormonal imbalances, stress, or emotional eating, will likely be more effective long term.

Who to consult and when

If you need help developing a safe and effective weight loss plan, our approach focuses on changing your daily routine to establish long-term healthy habits. We do this through a range of services including personalised training programmes and expert nutrition guidance on eating habits and meal planning, as well as holistic support in the form of health screenings to help set accurate goals.

While we’ll always champion lifestyle changes over quick fixes–which worked wonders for our past clients–there are times when seeking medical help for weight loss is advisable.

If you’ve tried dieting and exercise without success or have a weight-related medical condition, we recommend seeking out a healthcare professional. They can offer advice on a blended approach to medication and lifestyle changes, monitor your progress, inform you of approved medications, and help you navigate potential health risks associated with them.