Weight loss is a journey that many embark on, often seeking guidance and effective strategies. "Good Morning America" has featured inspiring stories of individuals achieving significant weight loss, alongside expert advice on sustainable methods. This article consolidates insights from "Good Morning America" segments and recommendations from major medical groups to provide a comprehensive guide to weight loss.
The Role of GLP-1 Medications and Lifestyle Changes
Drugs like Wegovy and Zepbound, typically used to treat obesity, can lead to impressive weight loss. However, a new joint advisory from four major medical groups warns that without proper nutrition and lifestyle support, people may face muscle loss, weight regain, and high long-term costs once they take themselves off GLP-1 medications. Experts from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society contributed to the report, which noted that only about half of users continue taking their GLP-1 medication after one year, and only about 15% remain on treatment after two years.
Many people stop taking GLP-1 medications due to side effects, cost, or disappointing results -- and when they do, they often regain weight, making long-term success dependent on consistent use and a healthy diet, the report stated.
The report aims to guide both clinicians and patients on nutrition and lifestyle changes to improve long-term outcomes while taking a GLP-1. Dr. Dariush Mozaffarian, a cardiologist, director of the Food is Medicine Institute at Tufts University, and the report's lead author, told ABC News, "We really wanted to bring in four major societies together that focus on nutrition, lifestyle, [and] obesity and come with a consensus statement on how nutrition should be thought about when prescribing these drugs."
Mozaffarian explained that for someone to achieve success on a GLP-1, they need to commit to comprehensive lifestyle changes. "The FDA says these drugs are approved for use as an adjunct to lifestyle therapy," he said. "In fact, they are prescribed the other way around with lifestyle therapy being the adjunct if being thought about at all. Doctors are not following either society guidelines or FDA guidelines if they are prescribing [GLP-1s] without lifestyle therapy."
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Setting Goals and Monitoring Side Effects
Before starting GLP-1 medications, the report recommended that patients work with their doctors to set goals that focus on overall health, not just weight loss. It's also important to check for any stomach or bone issues that could lead to side effects like nausea, vomiting, or muscle and bone loss, the report stated.
Emily A. Callahan, registered dietitian nutritionist and director of policy strategy for the Food is Medicine Institute, said, "Registered dietitians can play really key roles in comprehensive obesity care by providing medical nutrition therapy to support GLP-1 therapy. The evidence space is growing that shows when registered dietitians deliver medical nutrition therapy, it has been associated with improvements in body weight, waist circumference, blood pressure and glycemic control."
Patients should also be aware that nausea is common when taking these drugs and this may trigger cravings for sugary, high-calorie comfort foods that work against weight loss. To stay on track, the report recommended eating small, frequent meals and focusing on minimally processed, nutrient-rich foods. The report also advised people who may not be getting enough nutrients to consider taking supplements like vitamin D, calcium and multivitamins, while increasing protein intake by 50-100% from foods such as fish, eggs, nuts and seeds. This is especially important for those eating less while on GLP-1s, since lower food intake can make it harder to get all the nutrients the body needs.
The Importance of Strength Training and Cardio
The report also underscored the importance of maintaining muscle mass and bone density while losing weight. Since weight loss can also lead to muscle loss -- especially in older adults -- the report advised doing a full body strength training routine at least three times a week and getting 150 minutes of moderate cardio each week.
Callahan noted, "GLP-1s have the best chance of helping people achieve and sustain lasting weight reduction when they are paired with strong nutrition guidance and lifestyle support."
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Inspiring Weight Loss Journeys
"Good Morning America" has also shared the stories of individuals who have achieved significant weight loss through lifestyle changes.Leah Hope told "Good Morning America" of her motivation, adding, "There's a much bigger picture that this is not about wanting a smaller body, but it is about chasing a bigger life."
Leah Hope's Transformation
Leah Hope, 35, shared her journey on "Good Morning America," emphasizing that her motivation stemmed from a desire to "gain life more than I wanted to lose weight." Weighing almost 400 pounds, a visit to Disneyland in 2022 served as her "rock bottom" moment. The physical pain and inability to fully enjoy the experience with her family motivated her to make a change.
Hope realized she had "become comfortable in my discomfort" and started small, focusing on one change at a time. She began by adding one nutritious food to her diet each day, then a nutritious meal, and gradually incorporated walking 10 minutes per day and keeping a food journal.
Hope said, "What prompted me to try to lose weight naturally was my focus on wanting to get healthy from the inside out, both internally, hormones, organs, all that, and mentally, emotionally, just holistic health, changing my lifestyle overall. And so it seemed like it would make most sense to approach this naturally for myself."
Hope began sharing her journey on social media, focusing on non-scale victories like increased steps or enjoying a healthy meal.
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Stacy Blair's Keto Success
Stacy Blair shared her "aha" moment that motivated her to lose over 200 pounds. Blair, 30, told "Good Morning America," "One morning I was getting ready for a work function and looked in the mirror and was devastated by what I saw. My health was getting progressively worse, and it was getting painful just to move and stand."
Blair, who lives near Minneapolis, said she still remembers that day, Sept. 14, 2017. She also remembers her weight: 352 pounds. Today, two years later, Blair weighs about 135 pounds.
"That moment kind of changed my mindset from I want to lose weight to be skinny or look good to 'I want to lose weight because I don't want to die,'" she added. "At that time I was 28, so I told myself I wanted to live to see 30, and here I am."
Blair credits five key tips for her success:
- Finding the right motivation: Blair focused on her health, wanting to be active and have children one day.
- Tracking her food: She used an app to track her calories and understand portion sizes.
- Meal prepping: Blair prepped meals on weekends to avoid unhealthy fast food options.
- Following the keto diet: She adopted a very low-carbohydrate diet to burn fat for fuel.
- Focusing on diet over exercise: The majority of her weight loss came from food choices.
Lauren Council, Brianna Bernard and Rachel Saintfort: Diet and Exercise
Lauren Council, Brianna Bernard and Rachel Saintfort lost more than 100 pounds each by simply changing their diets and exercising -- without the help of any kind of surgery. Their transformations are spotlighted in People magazine's annual feature on people who have lost 100 pounds or more.
Council, 26, told "GMA" that she tipped the scale at 270 pounds last year. In 2017, she was forced to re-evaluate her food choices when she learned she had a serious medical stomach issue.
First, Council said she revamped her diet -- giving up dairy, gluten and junk food. She used the MyFitnessPal app to track what she ate and copiously meal prepped. After a month and a half on her new diet, Council took her journey to the next level by getting a gym membership. She has since lost a whopping 106 pounds.
Bernard, 32, said she gained 70 pounds while pregnant with her son, ballooning to 245 pounds. Bernard said her turning point was when she saw a copy of People magazine's "How They Lost 100 Pounds" issue, which showcased a woman and a gym in her hometown of Minneapolis.
Bernard said she hired a personal trainer and committed to pushing herself during each session. Furthermore, she logged all of the food she ate with the MyFitnessPal app, and loaded her diet with lean protein and vegetables. She also drank one gallon of water every day. As a result of her lifestyle change, Bernard has shed 107 pounds.
Saintfort, 31, said she has struggled with her weight ever since she was a teen and recalled how she couldn't find a prom dress that fit her. At her heaviest, Saintfort weighed 291 pounds. She said her motivation to shed the weight came last year, when she was picking up her daughter from school.
Key Principles for Successful Weight Loss
These stories and expert recommendations highlight several key principles for successful weight loss:
- Comprehensive Lifestyle Changes: Combining medication with significant changes in diet and exercise habits.
- Realistic Goal Setting: Focusing on overall health improvements rather than solely on weight reduction.
- Nutrient-Rich Diet: Prioritizing minimally processed foods and ensuring adequate nutrient intake.
- Regular Physical Activity: Incorporating both strength training and cardio exercises.
- Personalized Approach: Recognizing that everyone's journey is unique and finding strategies that work individually.
- Tracking and Planning: Monitoring food intake and preparing meals in advance to stay on track.
- Motivation and Support: Finding a strong "why" and building a supportive community.