KEEN to lose weight in 2025? So are almost half of our readers.
While weight-loss jabs, similar to Ozempic, boomed in popularity last year, Sun Health research shows you are not interested.
Our Health Survey found three-quarters of readers would never consider injections, and only 17 out of the 912 people surveyed have tried them.
Perhaps you are put off by the side effects, including nausea and diarrhoea, or the hefty price tag of £135 to £260 or more per month.
Weight-loss jabs Wegovy and Mounjaro are available on the NHS – but only to people with a BMI above 30 and a health-related condition, such as type 2 diabetes or heart disease.
These jabs were originally created to help lower blood sugar in people with type 2 diabetes, but were found to aid weight loss too.
The injections work by mimicking a naturally occurring hormone called glucagon-like peptide-1, which helps regulate appetite and insulin release – something that can be achieved through diet.
Nichola Ludlam-Raine, a specialist dietitian and author of How Not To Eat Ultra-processed, says: “Certain foods can naturally stimulate GLP-1 or mimic its effects by slowing digestion, increasing fullness, or improving blood sugar regulation.”
Here, nutrition experts tell how you can harness the effects of jabs with a more natural approach, dubbed “Nozempic”.
ATTEMPTING weight loss isn’t easy and diets are something we go back to time and time again.
Three-quarters (74 per cent) of women and almost half (46 per cent) of men have “tried to diet” in the past.
But we all know how miserable they can be, and how hungry they make us feel.
That’s why weight-loss jabs are so successful — they increase feelings of fullness.
To get the same feeling naturally, try the following tips . . .
ENJOY EVERY BITE: Weight-loss jabs alter digestion and create a sensation of fullness, faster than usual.
Nataly Komova, registered dietitian and personal trainer at the It’s Me & You Clinic, says: “We can achieve a similar effect naturally by slowing down and paying more attention to our bodies.
“I advise clients to eliminate distractions while eating, savour each bite, chew thoroughly, and pause between mouthfuls to assess hunger levels.
“This allows the body’s natural satiety signals to catch up, preventing overeating.”
Put down your cutlery between bites, mimic the slowest eater at your table, or engage in conversation while eating to help slow down.
DRINK WATER FIRST: Reduce food intake by having a glass of water 30 minutes before eating. Nichola says this can expand your stomach, helping you to feel fuller with less food.
BUY NEW PLATES: Small plates equal smaller portions, so new crockery may help.
Nichola says: “From a psychological point of view, if we have bigger plates we tend to fill them, or feel less satisfied with a ‘normal’-sized portion.
“A 2016 meta-analysis of 56 studies found that reducing plate size could decrease food consumption by up to 30 per cent, particularly when individuals serve themselves and are unaware they are being observed.”
VEG BOOST: Nichola says: “I advise my weight-loss clients to fill half their plates with non-starchy vegetables, such as salad leaves or broccoli, and the remaining quarters with wholegrains and lean protein.”
Other non-starchy vegetables are mushrooms, bell pepper, cauliflower, spinach, courgette, aubergine and cabbage.
NEVER SKIP PROTEIN: Whether you are having a sandwich, pasta or jacket potato, make sure you always balance your carbohydrates out with protein.
This will regulate your blood sugar levels, but also, protein is the most filling food you can eat.
Chicken, beef and fish are good sources, but eggs, tinned fish and beans are much cheaper options.
Veggies can opt for legumes, tofu and Greek yoghurt.
Nichola says: “Start meals with protein-rich foods, which delay stomach-emptying and keep you full longer by regulating hunger hormones.”
HUNGER CHECK: Are you truly hungry, or eating out of boredom, habit or stress? It can be useful to assess this.
Nataly says: “Injections can artificially reduce appetite, but tuning in to our body’s internal signals is a more sustainable approach.
“I guide my clients to differentiate between physical and emotional hunger, using a hunger scale to rate their hunger before and after meals.
“The goal is to eat when moderately hungry and stop when satisfied, not stuffed.”
NOW you’ve got the tools to help you feel fuller for longer, what about your diet? The key is making healthy swaps that will help you keep blood sugar levels regulated and keep hunger pangs at bay.
OATS: Swap the morning cereal for porridge or overnight oats with fruit. Nichola says: “Oats contain soluble fibre (beta-glucans), which slows digestion and enhances fullness by triggering the release of GLP-1.”
She says they stabilise blood sugar which is “crucial for weight loss”. Nichola explains: “Stable glucose levels prevent excessive release of insulin, a hormone that promotes fat storage.
“Blood sugar highs and lows can lead to increased hunger and cravings, making weight management challenging.”
LEGUMES: Stock up on tins of beans, chickpeas and lentils — all protein-rich vegetarian alternative. Nichola says: “Rich in starch and soluble fibre, legumes delay gastric emptying, stimulating GLP-1.
“They’re also packed with plant-based protein, iron, and potassium.” Throw lentils or any other bean into spaghetti bolognese or cottage pie. Or have them with roasted vegetables and feta for lunch.
EGGS: High in protein, eggs can lower levels of the hunger hormone ghrelin and promote GLP-1 release, says Nichola.
She adds: “They are also an excellent source of choline, necessary for liver, brain and muscle health, and vitamin D.”
A 2010 study by the University of Connecticut found that eating three eggs for breakfast contributed to lower post-meal blood sugar levels, reduced feelings of hunger, and decreased food intake over the next 24 hours, compared to having a bagel for brekkie.
AVOCADOS: This versatile fruit will give your body a healthy dose of good fats and fibre.
Nichola reveals that avocado slows digestion and helps maintain steady blood sugar, which can enhance GLP-1 secretion.
A 2019 study by the Centre for Nutrition Research at the Illinois Institute of Technology found that adding an avocado to a meal increased people’s levels of GLP-1, as well as another appetite-regulating hormone, peptide YY, while also reducing insulin levels.
FERMENTED FOODS: Probiotic-rich foods such as yoghurt, kefir (fermented milk) and kimchi (fermented vegetables) — all sold in supermarkets — positively influence gut health.
Healthy gut bacteria can boost short-chain fatty acids (SCFAs), which in turn, can stimulate the release of GLP-1.
Nichola says: “Fermented foods also support the immune system and gut microbiome diversity.”
NUTS: Make nuts your new afternoon snack — though keep it to a small handful, as they are high in calories.
Nichola says: “High in healthy fats, protein, and fibre, nuts increase satiety and stabilise blood sugar, indirectly influencing your GLP-1 levels.”
Plain, unsalted almonds, walnuts and pistachios are great options that can also be sprinkled on salads or stir fries.
SWEET POTATOES: Swap white potato for sweet potato from time-to-time — while both are good for health, the sweet type is kinder to your blood sugar levels. Nichola says the resistant starch in sweet potatoes slows digestion and supports GLP-1 production.
She adds: “They are also high in immune-boosting vitamin A and potassium, for healthy blood pressure levels.”
WE get it – there are many barriers to exercising, some of which take more than just motivation to shift.
A third of you (31 per cent) say time is the biggest obstacle, especially for those under the age of 45.
And a third say health issues get in the way of moving more – particularly true for those aged over 65.
The majority of you are missing out on the hunger-suppressing benefits of movement.
Just 23 per cent of Sun readers exercise every day, and 26 per cent say they do a workout less than once a week.
The NHS recommends 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise.
Analysis of research published last month, led by Imperial College London, showed that waist circumference and body fat decreased with exercise, but that 150 minutes of moderate or more intense exercise was needed before the results were “clinically important”.
In another study, vigorous workouts were shown to trump moderate exercise when it comes to curbing appetite.
With 65 per cent of readers wanting to improve their health and 43 per cent hoping to lose weight by moving, easier options are vital.
Chloe Thomas, PT, online coach and founder of Chloe Inspires, says: “Work out your why and purpose – this could be weight loss, stress relief or just overall improvement of health.”
So set a time frame to make your goals more achievable.
Chloe says: “Choose exercise you enjoy and get a friend on board for accountability and motivation.”
sweat.com, £108.33 yearly or £20.05 monthly: Originally Sweat With Kayla, the app has 50 programmes and more than 13,000 workouts designed by women, for women.
There are also pre- and post-natal workouts.
apple.com/apple-fitness-plus, one month free, then pay £64.19 yearly or £8.02 monthly: If you’re an iPhone user, head to the Apple Fitness app (already downloaded on your device) and uncover a world of workouts including HIIT, strength, core and Pilates.
Just select an activity and time – from as little as five minutes – and follow from your phone.
nhs.uk/conditions/nhs-fitness-studio, FREE: There are several no-cost workout videos on the NHS Fitness Studio page.
Some are just ten minutes long.
Do two per day and you will hit the 150-minute-a-week recommendation.
freeletics.com, plans of three months (£44.99), six (£74.99) or 12 (£94.99): The closest you can get to a personal trainer without actually getting one.
Fill out a form on your goals and exercise preferences to get an AI-created plan with workouts in a calendar.
Access to expert knowledge and motivation when you need it.
FREE: People of all abilities can give this great app a try. It has gained huge popularity – 790,000 people downloaded the app last year, up from 566,000 two years ago.
Users can choose their favourite from a selection of celebrity trainers, including radio host Jo Whiley and comic Sarah Millican, who will tell you when to run or walk and – most importantly – provide motivation.
fiit.tv, £119.99 yearly or £9.99 monthly: World-class trainers provide thousands of classes, including yoga, weightlifting and cardio.
A dozen pre-made programmes help you stick to your goal.
HERE are eight simple swaps that will boost your fibre intake to make you feel fuller for longer and support your digestion.
