If you’re looking to shed a stone (approximately 6.35 kg) in eight weeks, you’ll want to take a balanced, structured approach that prioritises health and sustainability. At Eltham Pharmacy, we understand that achieving your weight loss goals isn’t just about fast results but about building habits that help maintain a healthy weight over the long term. With the support of weight loss aids, such as injectables like Wegovy and Mounjaro, and tablets like Orlistat, you can achieve your goal safely. Here’s a step-by-step plan to lose a stone in eight weeks, with weekly goals and adjustments to keep you on track.

Week 1: Setting the Foundation

Goal: Establish a baseline and set realistic goals.

Starting your journey with clear intentions will help set the stage for success. Begin by tracking your current weight, daily food intake, and activity levels. You can use a journal or app to monitor calories and exercise, which will give you a clearer picture of your starting point. Consult with a healthcare professional at Eltham Pharmacy to determine if weight loss injections, such as Wegovy or Mounjaro, or tablets like Orlistat, are right for you. They’ll help you understand how these medications work and how to integrate them safely into your routine.

Adjustments: Introduce a calorie deficit by reducing your daily intake by 500 calories. Aim for balanced meals rich in protein, whole grains, and vegetables.

Week 2: Begin Your Weight Loss Aid Routine

Goal: Start with Wegovy, Mounjaro, or Orlistat (if prescribed) and build consistency.

Wegovy and Mounjaro, which are weekly injections, work by helping to regulate appetite, making it easier to maintain a calorie deficit without feeling overly hungry. Orlistat, on the other hand, is a tablet taken with meals that helps block some of the fat you eat from being absorbed by the body. Whichever you choose, make sure you’re following instructions and pairing them with healthy food choices.

Adjustments: Aim for three balanced meals and two small snacks daily. Incorporate lean proteins, fibre-rich foods, and plenty of water to support the medication’s effects.

Week 3: Increase Physical Activity

Goal: Add 30 minutes of daily exercise.

To accelerate your progress, begin incorporating regular physical activity. Aim for at least 30 minutes a day, whether it’s walking, cycling, swimming, or joining a fitness class. Combining increased activity with your weight loss aid can help maximise fat loss while preserving muscle.

Adjustments: Gradually increase your exercise intensity if you’re comfortable, or incorporate interval training for added calorie burn.

Week 4: Monitor and Adjust Portion Sizes

Goal: Refine your portion sizes to ensure consistent calorie reduction.

By now, you may notice your appetite is more manageable, especially if using Wegovy or Mounjaro. Use this to your advantage by reducing portion sizes slightly, focusing on nutrient-dense foods. Continue tracking your meals and ensure you’re eating enough to feel satisfied without overindulging.

Adjustments: Replace calorie-dense foods with vegetables and high-fibre options to feel fuller for longer on fewer calories.

Week 5: Focus on Protein and Fibre

Goal: Prioritise protein and fibre to support satiety and muscle retention.

Protein and fibre-rich foods help you feel full and aid in muscle preservation, which is crucial for sustainable weight loss. Include lean meats, legumes, eggs, and high-fibre vegetables in your meals. This week is an excellent time to reassess your progress. Check in with your pharmacist if you have any concerns about your weight loss aid.

Adjustments: Adjust your snacks to high-protein options like Greek yoghurt, nuts, or boiled eggs.

Week 6: Increase Exercise Frequency or Intensity

Goal: Ramp up your physical activity for added calorie burn.

Increase your exercise to 45 minutes daily or add strength training two to three times a week. Building muscle through resistance training can help your body burn more calories even at rest, making it easier to maintain your weight loss.

Adjustments: Incorporate different types of exercise (strength, cardio, flexibility) to keep workouts engaging and balanced.

Week 7: Fine-Tune Your Diet

Goal: Focus on meal quality and mindful eating.

As you approach your goal, take a closer look at meal quality. Make sure each meal includes a source of lean protein, whole grains, and plenty of vegetables. Practising mindful eating, such as eating slowly and savouring your food, can help you feel more satisfied with smaller portions.

Adjustments: Consider eliminating high-calorie snacks or processed foods if you haven’t already, and replace them with nutritious options.

Week 8: Review and Plan for Long-Term Success

Goal: Assess your progress and plan for maintaining your weight loss.

By the end of week 8, you may have reached your goal of losing a stone. Reflect on the lifestyle changes you’ve made and consider how you can maintain them going forward. Weight loss injections like Wegovy and Mounjaro or tablets like Orlistat can be helpful tools, but your focus should remain on healthy habits. Consult with a healthcare professional at Eltham Pharmacy to determine if continued use of your weight loss aid is necessary or if you’re ready to transition to weight maintenance.

Adjustments: Develop a maintenance plan that includes balanced eating, regular physical activity, and occasional check-ins to stay on track.

Losing a Stone is a Realistic Goal

So, how long does it take to lose a stone? With this structured 8-week plan and the support of effective weight loss aids, losing a stone is a realistic goal. Remember that these aids work best when combined with dietary and lifestyle changes. At Eltham Pharmacy, we’re here to support your journey with professional guidance, helpful advice, and the right resources.

Book a consultation today to learn more about Wegovy, Mounjaro, Orlistat, and how we can assist you in reaching and maintaining a healthy weight:

Losing a stone doesn’t happen overnight, but with commitment, patience, and the right support, it’s entirely achievable. Here’s to a healthier, happier you!

This blog was written on behalf of Eltham Pharmacy by Pharmacy Mentor.