Obesity is a chronic disease that affects more than 2 in 5 U.S. adults. While obesity is commonly diagnosed based on body mass index (BMI), it’s more accurately described as the buildup of excess body fat (adipose tissue) that increases health risks.
Obesity affects both civilians and Service Members, leading to health concerns for all and mission readiness challenges for the military. While weight-loss strategies, such as calorie-reduced diets, can be effective, some individuals may struggle to sustain them over time. However, the introduction of new obesity-management medications offers an additional treatment option for some people with obesity.
Obesity management medications, also known as weight-loss or weight management medications, can enhance weight-loss outcomes. They act on the central nervous system, improving feelings related to hunger, fullness, and cravings, making it easier to follow a calorie-reduced diet.
Although these medications can improve outcomes, obesity care goes beyond taking your new prescription. Lifestyle changes, such as improving your diet, are essential for effective obesity treatment and lasting results.
4 evidence-based nutrition recommendations for individuals taking obesity management medications
1. Emphasize nutrient-dense foods
Obesity management medications often reduce appetite and overall food (energy) intake. Eating less can be necessary for weight loss, but nutrient deficiencies can occur if you eat foods that are low in nutrients. By focusing on nutrient-dense foods, such as fresh fruits and vegetables, whole grains, nuts, and lean proteins, you can increase the likelihood of meeting your nutrient needs while eating less. In general, this means eating well-rounded, mixed-macronutrient meals and choosing minimally processed foods. Some healthy dietary patterns include the HPRC Power Plate, the Mediterranean diet, and the Dietary Approaches to Stop Hypertension (DASH) diet.
2. Prioritize protein at each meal
Protein is a key macronutrient that supports optimal health, performance, and body composition. During calorie (energy) restriction, not getting enough protein can lead to muscle loss. Meeting your daily protein needs can help you preserve muscle mass and feel full longer, making weight loss easier to sustain. While protein recommendations specific to obesity management medications haven’t been established yet, the Military Dietary Reference Intakes (MDRIs) recommend 0.8–1.6 grams of protein per kilogram of body weight daily, emphasizing that you should aim for the higher end if you’re in a calorie deficit for weight loss purposes. Good lean protein sources include beans, lentils, soy products, seafood, eggs, and chicken. It can also be helpful to consume protein regularly (every 3–4 hours) to meet your daily needs and optimize protein synthesis and muscle building.
3. Meet your daily fiber requirements
Dietary fiber is an essential nutrient for maintaining health and supporting sustainable weight loss. However, the Dietary Guidelines for Americans report that more than 90% of people do not meet their recommended fiber intake. Found in plant foods like whole grains, nuts, beans, fruits, and vegetables, fiber is the non-digestible carbohydrate that travels through your gut and supports a healthy digestive tract. Fiber can also help reduce the risk of heart disease, control blood sugar, and increase feelings of fullness. The recommended daily intake of dietary fiber is approximately 25–28 grams for women and 34–38 grams for men. Prioritizing high-fiber carbohydrates at each meal can help you meet your daily fiber goal.
4. Stay hydrated
Emerging data suggest that some obesity management medications can reduce thirst and fluid intake, so it’s crucial that you drink enough fluids to support health, performance, and weight loss. Fluid needs vary by body size, environment, activity level, and other factors. General recommendations for fluid intake are approximately 3–4 liters per day for men and 2–3 liters per day for women. You can assess your hydration status daily and adjust your fluid intake accordingly, drinking more or less as needed.
Additional tips to support your health and weight loss journey
Avoid foods and beverages that cause stomach upset. As with most medications, there’s a chance you could experience side effects when taking obesity management medications, including nausea, diarrhea, vomiting, and constipation. Foods high in fat or added sugar, fried or greasy foods, and spicy foods can cause stomach upset or worsen your symptoms. Consume smaller meals throughout the day, practice mindful eating, and avoid eating late at night to reduce the risk of stomach upset. If you experience painful or uncomfortable gut symptoms, contact your healthcare provider.
Shape your food environment for success. Self-regulation is essential for weight loss, but external influences can undermine your efforts. The food environment—including accessibility, marketing, affordability, and convenience—plays a significant role in shaping your diet and helping you reach your goals. You can manage your food environment by planning meals to align with your goals, shopping for groceries online to avoid impulse buys, cooking at home to manage meal components, and seeking local resources that enhance food access and availability.
Increase your physical activity. Regular and consistent physical activity supports weight loss and disease prevention. Aim to gradually progress your activity to at least 150 minutes of moderate-intensity aerobic activity per week. Choose activities such as brisk walking, cycling, swimming, or any other exercise that makes your heart beat faster and you breathe harder. As a general rule, you should be able to talk but not sing during moderate-intensity activity. Resistance training is critical for maintaining lean muscle mass while losing weight. Lifting for muscular hypertrophy (muscle growth) while maintaining a balanced nutrition strategy for weight loss involves determining the right volume (how much) and intensity (how heavy) to retain your existing muscle mass and potentially build more. Remember that some physical activity is better than none. So, even if you only have 15 minutes, get moving!
Work with health professionals. Research indicates that counseling focused on diet, physical activity, and behavior change is associated with greater weight loss success. Registered dietitians, physicians, nurse practitioners, exercise specialists, and psychologists can be allies in your journey. Service Members and their families should use providers at their installation when possible, as they’re familiar with service-specific policies and TRICARE coverage related to obesity management. The effect of obesity management medications on mood and mental health hasn’t been reported yet, so be alert to mood changes and reach out to a health professional if you need assistance.
Keep up with care and be flexible
Obesity management medications are relatively new, and best practices are continually evolving. Recommendations and guidelines may change as research advances, so watch for new information. And follow up regularly with your healthcare provider during treatment with obesity management medications to monitor your progress and ensure safe, sustainable weight loss for optimal health and performance.
