Weight Loss Doctors: What Are The Doctor-Recommended Weight Loss Methods?

The term "weight loss doctor" is a general label. In Hong Kong, weight loss doctors are registered medical practitioners who use their professional medical knowledge to help patients manage health problems caused by obesity, such as vascular diseases, fatty liver, diabetes, etc., often referred to as morbid obesity. Many well-known and highly recommended weight loss doctors in Hong Kong practice privately, and many work at weight loss centers in collaboration with nutritionists and physiotherapists to provide comprehensive weight control counseling services.

The purpose of this article is not to introduce the best weight loss doctors, but rather to compare common weight loss methods provided by doctors, such as using weight loss diets and medication to control BMI, or surgery to reduce belly fat, with other popular weight loss approaches like hiking, stair climbing, or intermittent fasting. After thoroughly understanding each method, you will have a clearer idea of which weight loss plan suits you best.

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What is a Weight Loss Doctor?

A weight loss doctor is a broad term. In Hong Kong, weight loss doctors are registered medical practitioners with professional medical knowledge who help patients manage health problems caused by obesity, such as vascular diseases, fatty liver, and diabetes, also referred to as morbid obesity. Many well-known and highly recommended weight loss doctors in Hong Kong are in private practice, and many also collaborate with nutritionists and physiotherapists at weight loss centers to provide a range of weight control counseling services. 

The goal of this article is not to introduce the best weight loss doctors but to compare common weight loss methods provided by doctors, such as weight loss diets and medication to control BMI or surgery to reduce belly fat, with other popular methods like hiking, stair climbing, and intermittent fasting. After thoroughly understanding these methods, you will have a better idea of which weight loss solution is most suitable for you.

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How Do Weight Loss Doctors Define Obesity?

Since weight loss doctors provide advice from a professional medical perspective, how do they determine if a patient has morbid obesity? To diagnose morbid obesity, one needs to understand the body fat ratio. Below are some common criteria weight loss doctors use to evaluate obesity:

Weight Loss Doctor's Obesity Criteria 1: BMI

Clinically, weight loss doctors use Body Mass Index (BMI) to estimate the body's fat content. Medical research has shown that BMI closely correlates with body fat measurements taken by magnetic resonance imaging (MRI), making it a useful reference.

BMI = Weight (kg) ÷ Height (m)²

For Asians, if the BMI is above 25, the individual is considered overweight, and above 35, it is diagnosed as morbid obesity.

Weight Loss Doctor's Obesity Criteria 2: Body Fat Percentage

To more accurately measure body fat percentage, weight loss doctors use methods like underwater weighing, skinfold thickness measurements, and MRI scans. For a simpler method, you can perform a quick "puffy person" test. A "puffy person" refers to someone who appears slim and has a normal weight but actually has a higher body fat percentage due to lower muscle mass. This fat is typically concentrated in the visceral area, which is more dangerous than visible fat. Weight loss doctors suggest that particularly slim women can check for "puffy person" symptoms using the following test:

1. Sit relaxed, without consciously straightening your upper body.
2. Use your thumb and index finger to pinch the fat on your waist.
3. Measure the thickness between your thumb and index finger.

If the gap between your thumb and index finger is less than 4 cm: Your visceral fat is likely not excessive.

If the gap is more than 4 cm: Your visceral fat may be excessive.

Another obesity indicator is waist circumference. Fat distribution in the body is closely linked to health. When abdominal fat accumulates excessively, it is known as "central obesity," which is associated with type 2 diabetes, hypertension, high cholesterol, fatty liver, and other diseases. The World Health Organization (WHO) recommends that ideal waist circumference should be less than 80 cm.

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Weight Loss Doctor's Daily Weight Loss Methods

Even if you see a weight loss doctor, you don’t necessarily need to take weight loss medication to lose weight. Doctors first focus on the patient's daily habits, aiming to control weight through diet and exercise.

Weight Loss Doctor's Daily Method 1: Avoid Sugary Foods and Drinks

Sweets and sugary drinks are high in calories and hard to make you feel full, so it’s easy to overeat and consume too many calories. Even if the total calorie intake is the same, the composition of the food can have different effects on weight loss. Weight loss doctors also point out that the human gut contains various microorganisms, and consuming too many sweet foods and drinks can alter these microorganisms, making you more likely to gain weight after eating sweets—quite alarming!

Weight Loss Doctor's Daily Method 2: Replace Starches with Protein

Weight loss doctors suggest that protein-rich foods, like eggs, fish, and meat, are less likely to cause weight gain compared to starches. They provide amino acids that help repair damaged muscles. Consuming protein-rich foods can also increase feelings of fullness, making the weight loss process less difficult while ensuring the basal metabolic rate (BMR) doesn't drop due to dieting. This helps prevent weight regain.

Weight Loss Doctor's Daily Method 3: Eat for at Least 20 Minutes Per Meal

A simple weight loss method suggested by weight loss doctors is to take at least 20 minutes to finish each meal. This means you shouldn’t rush your food but rather chew slowly. The reason is that the "fullness" signal from the stomach takes about 20 minutes to reach the brain. If you eat too quickly, the brain won't receive the signal in time, and you may continue eating and end up consuming excess calories.

Weight Loss Doctor's Daily Method 4: Stand Instead of Sitting

Compared to fasting, this is a relatively painless weight loss method. Office workers often sit for about 8 hours a day. Prolonged sitting not only leads to weight gain but also contributes to the hard-to-lose belly fat. Research shows that standing burns 100–200 calories per hour, while sitting burns only 60–130 calories. So, whenever possible, choose to stand instead of sitting, such as standing more while using public transport.

Weight Loss Doctor's Daily Method 5: Make Time for Exercise

In addition to diet, weight loss doctors stress the importance of regular exercise. Ideally, aim for at least one hour of aerobic exercise daily, along with three or more weight-bearing exercises per week, each lasting about 20 minutes. Of course, this may be difficult for busy office workers in Hong Kong, as most people can’t swim or hike for an hour every day. Therefore, weight loss doctors suggest using any available time for exercise, such as getting off the bus or subway one stop early to walk to your destination, or using the stairs instead of the elevator. You can even do squats while watching TV at home or use a water bottle as a dumbbell for weight-bearing exercises. Then, on weekends, you can go hiking in the countryside, which is much more effective than not exercising at all!

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Korean Weight Loss Doctor’s Two Tips for Losing Weight

Earlier, a famous Korean weight loss doctor with 28 years of experience in helping people lose weight appeared on a television show, introducing two weight loss methods that were quickly recommended by the public for their effectiveness!

Tip 1: Sudden Fasting

Most people, when dieting, reduce their food intake steadily over time. However, this approach leads the body to gradually adjust its calorie intake, which reduces the basal metabolic rate. As a result, even if you continue to eat less, your body will begin to store energy, making it harder for your diet to be effective. The doctor suggests a method called "sudden fasting": fasting unexpectedly for one day. The body will burn fat reserves to compensate for the lack of food, and when normal eating resumes the following day, the body won’t have adjusted to the lower food intake, preserving the fat-burning effect. This method can be done one to two times a week.

Tip 2: Sudden Exercise

In addition to fasting one to three times a week, the doctor also recommends incorporating "sudden exercise" to enhance weight loss results. "Sudden exercise" involves short bursts of intense activity that leave you breathless, such as rapidly climbing five to six flights of stairs. People who don’t exercise regularly will find themselves panting after just a few flights, and this shortness of breath can continue for a while, tricking the brain into thinking the exercise is ongoing, leading to further fat burning. This type of exercise is best performed three times a week.

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The "Tomato Weight Loss Method" – Lose 11kg in One Month

Tomatoes are low in calories and sugar, rich in fiber, and easily induce a feeling of fullness. The high content of lycopene in tomatoes is a powerful natural antioxidant, which can combat aging, promote metabolism, and prevent cardiovascular issues. A study found that when 25 Asian women drank 280 ml of fresh tomato juice daily for two months, even while maintaining their usual diet and exercise routine, their waistlines decreased, and inflammatory fat factor levels significantly dropped. 

A doctor even tried this method on himself, cutting back on his regular food intake and eating two tomatoes whenever he felt hungry, resulting in an 11 kg weight loss in just one month! The key to the "tomato weight loss method" is to eat no more than two large tomatoes a day, which can be included in your regular meals (such as scrambled eggs with tomatoes or lean meat stir-fried with tomatoes), drink a glass of fresh tomato juice daily, and drink plenty of water to boost metabolism. However, from a traditional Chinese medicine perspective, tomatoes are considered "cold" in nature, so women with a cold constitution should avoid eating raw tomatoes or over-consuming them. If you have chronic health issues, it’s best to consult a doctor before trying the tomato weight loss method.

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Prescription Weight Loss Medications from Weight Loss Doctors

If the above weight loss methods are ineffective or if your body condition isn’t suitable for them, it may be necessary to see a weight loss doctor for other treatments. Since weight loss doctors are licensed medical professionals, they can tailor the most appropriate treatment based on an individual’s condition. This may include prescription medications or even surgical procedures, such as placing an adjustable silicone ring around the upper part of the stomach to reduce food intake for weight loss.

When is Medication for Weight Loss Necessary?

When BMI exceeds 27.5, especially if complications such as type 2 diabetes, high blood fat, sleep apnea, hypertension, gallstones, or other cardiovascular diseases are present, weight loss doctors may consider prescribing weight loss medications in combination with diet and exercise to accelerate weight control and prevent worsening complications due to obesity. The FDA has approved six types of weight loss medications, five of which target the central nervous system to suppress appetite or increase feelings of fullness, while one is commonly known as "fat-burning pills." Prescription weight loss medications can be oral or injectable, and their effects vary from person to person. Typically, weight loss is seen soon after starting the medication. After one month, doctors assess the side effects and evaluate the effectiveness after about three months. If no more than 5% of body weight is lost after three months of medication, the doctor may consider switching to another drug.

Side Effects of Weight Loss Medications

While prescription weight loss medications tend to be effective and less complex than surgical procedures, they can come with side effects, such as nausea, low mood, difficulty concentrating, insomnia, and increased heart rate. Some people may also experience irregular menstrual cycles. The side effects vary from person to person, and weight loss doctors are responsible for monitoring and managing them closely.

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