Beyond the Scale: How to Keep Weight Off and Feel Your Best
Fifteen years ago, Sara underwent bariatric surgery and lost 82 pounds. But over time, old habits crept back, and she regained 75 pounds. The recovery from surgery had been brutal, and the thought of going through it again was unbearable.
Then, Sara discovered GLP-1 medications. Within months of treatment, she lost 62 pounds, but this time it was different. Not only did she shed the weight, but she also regained her life. Now at 50, Sara jogs daily, lifts weights and plays tennis. “This saved my life,” she said. “I’m not just existing anymore—I’m living.”
Sara’s journey is just one example of how GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) are transforming lives. These medications help regulate appetite and support blood sugar control. However, they are not a magic fix.
Another patient shared how losing weight changed her experience of attending social events. In the past, she dreaded getting dressed for shul and simchas, feeling self-conscious in her clothes. But after losing weight, she felt more confident and excited to attend, proudly wearing outfits that made her feel good. Weight loss isn’t just about the numbers on the scale, but how we feel in our own skin.
Another patient, once unable to walk up stairs without stopping to catch his breath, now runs marathons. With GLP-1 medication, exercise and a mindset shift, he reclaimed his life. “I used to dread movement; now I crave it.”
Nutrition: The Foundation of Long-Term Success
A balanced diet is critical for maintaining weight loss. While GLP-1 medications help control hunger, success ultimately depends on making smart food choices. Prioritize lean proteins like chicken, fish, tofu and beans; healthy fats from avocados and olive oil; and whole grains like quinoa, oats and brown rice. Fruits and vegetables are essential for vitamins, antioxidants and fiber.
One patient shared, “Meal planning and portion control have helped me stay on track.” Another noted, “I don’t deprive myself, but I focus on foods that fuel my body.”
Avoiding highly processed foods and sugary drinks can prevent setbacks and promote overall well-being.
Exercise: The Key to Keeping the Weight Off
Regular physical activity is essential for long-term weight management. Cardiovascular exercises like walking, running, cycling and yoga burn calories and improve heart health. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week to maintain weight loss and reduce chronic disease risks.
A patient who successfully maintained weight loss shared, “I’m committed to exercising every day. It keeps me focused and energized.”
Strength Training: A Critical Component
Strength training is vital for preserving lean muscle mass, which burns more calories at rest than fat. It also boosts metabolism, strengthens muscles and improves bone density and balance. Effective exercises include squats, lunges, push-ups and using resistance bands or free weights.
One patient shared, “Strength training has helped me not just with weight loss, but with muscle tone and energy. It’s now a regular part of my routine, and I feel stronger and more confident.”
Incorporating both cardio and strength training into your fitness plan ensures fat is burned efficiently while building a resilient body.
The Role of Mindset and Support
Maintaining weight loss requires a positive mindset and strong support system. Accountability from a healthcare provider, support group or workout buddy makes a significant difference. Setting realistic goals, celebrating small victories and focusing on non-scale achievements like increased energy and better mobility create a sustainable health approach.
GLP-1 Medications Are a Tool, Not the Only Solution
While GLP-1 medications like Ozempic are valuable tools in weight loss, they are not standalone solutions. They come with potential side effects, and long-term success depends on adopting healthy habits. Proper nutrition, exercise and mindset provide broader benefits, including a lower risk of diabetes, heart disease and other chronic conditions.
One patient shared, “The energy I have now is incredible. I’m mentally sharper, happier and more confident. The weight loss is just the beginning.”
Taking the Next Step
Sustainable weight loss is about more than numbers on a scale—it’s about creating a healthier, more vibrant life. Whether you’re on GLP-1 medication or maintaining your progress, long-term success lies in developing lifelong habits.
If you’re interested in starting your weight loss journey with GLP-1 medications or need guidance on maintaining your results, we’re here to help. We offer personalized weight loss programs that combine medication with expert coaching on nutrition, exercise and overall wellness.
For more information or to book a free consultation, contact [email protected] or 609.270.1137, or find them on Instagram at @swifthealthiv
Aliza Black, PA-C, is a board-certified physician assistant and the founder of SwiftHealth, an integrative wellness firm that serves the entire family. SwiftHealth combines conventional and holistic approaches, offering virtual telehealth consultations, in-home diagnostic testing and treatments, at-home blood testing, customized IV vitamin infusions and medical weight-loss programs.
