It feels like everyone is hopping on the weight loss jab trend – but how can you replicate their ‘miracle’ results without resorting to medication?
Weight loss jabs have been huge news since exploding onto the market, giving people who have long struggled with obesity a chance to lose weight in a sustainable way.
Millions of Brits are eligible for the appetite-suppressing drugs, which slow digestion by mimicking the glucagon-like peptide 1 hormone, which regulates hunger and brings on the feeling of fullness after eating.
Jabs including Mounjaro and Wegovy are now licensed for weight loss, while Ozempic is still only prescribed on the NHS for the management of diabetes. Only those with a very high BMI are eligible for the prescriptions through the NHS, although they are also offered privately.
But while the jabs have helped countless people shed weight, stop the ‘food noise’ and even reserve their type 2 diabetes, some have experienced unpleasant side effects including erratic heartbeat, high levels of acid in the blood and life-threatening pancreatitis.
So how can you replicate the results of weight loss jabs without turning to the needle? Research shows stress is one of the major factors in obesity, with a 2022 review finding stress can influence eating behaviour.
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Those living stressful lives may find themselves reaching for foods high in fat, sugar and calories, and the study’s authors found being in psychological distress and having increased cortisol levels can increase a person’s likelihood of developing abdominal fat.
Over time, visceral fat builds up deep inside the abdomen, coating the organs. High levels of visceral fat is strongly linked with a higher risk of serious health problems, including heart disease, stroke and diabetes.
But while it’s not easy to leave our stress behind, one expert has offered a quick way to bring our cortisol levels down when we’re feeling under pressure.
Becky Mehr, director of outpatient nutrition at eating disorder clinic The Renfrew Center, says a few minutes of mindfulness can help regulate stress levels.
“[It] is a tough one,” she says. “Stress shows up daily and sometimes out of the blue.
“Take some deep breaths. Take a break for a few minutes. Take a mindful walk [and] listen to the sounds around you — birds, leaves, traffic,” she suggests.
One exercise you can do alone or with family is the ‘five senses practice’, which allows you to focus on the moment by engaging your senses.
To do it, pay attention to how you feel as you take some deep breaths and let them out slowly. Notice five things you can see around you – name them, out loud or in your head, as you take in their colours and shapes.
Next, pick out four things you can feel. “Tune in to your sense of touch. Notice and describe the texture of four things you can touch,” recommends Zerotothree.org.
After that, focus on three things you can hear. Tune in carefully, and name the three sounds you can hear near you.
Next, notice two things you can small – and name them. Finally, notice one thing you can taste. “Focus and name one thing that you can taste right now. You can take a sip or bite of something, or simply notice the current taste in your mouth,” says the site.
Trying this practice is a form of mindfulness that can help us step out of our head for a few minutes, and tune in to how we really feel.
Meanwhile, those struggling with ‘food noise’ – constant thoughts about eating – may also find it better to fill up on food that is high in fibre and protein, which helps us feel fuller longer as the body takes more time to break it down.
Experts also warn against extremely restrictive diets, as this can lead to unhealthy binge-eating patterns, while prioritising sleep and regular exercise can help combat the cravings for fatty, calorific food.
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