What you can do today

Without a prescription

Quick read · 4 min

Last reviewed: April 2026Every claim linked to source

Not ready for medication, or not eligible yet? Here is a five-step evidence-based plan you can start right now.

Your action plan at a glance

1
Caloric deficitFoundation
2
High protein intakeMuscle + satiety
3
150+ min aerobic exercise/weekFat loss
4
Resistance training 2–3×/weekMuscle preservation
5
Supplement (optional)Small additional effect
Expected at 6 months (good adherence)10–20 kg
1

Start a modest caloric deficit

Strong

A deficit of 500 calories per day produces roughly 0.5 kg (1 lb) of weight loss per week. You don't need to count every calorie — reducing portion sizes, cutting out liquid calories (sugary drinks, alcohol), and reducing ultra-processed food are practical starting points.

PRACTICAL: Aim to eat slightly less than usual, not drastically less. Large deficits cause muscle loss and are harder to sustain.
How caloric deficit works →
2

Increase protein to 1.2–1.6g per kg of body weight per day

Moderate

Higher protein intake preserves muscle during weight loss, increases satiety (you feel fuller for longer), and has a higher thermic effect (your body burns more calories digesting it). For an 80 kg (175 lb) person, this means 96–128g of protein per day.

PRACTICAL: Good sources: chicken, fish, eggs, Greek yoghurt, cottage cheese, legumes. Protein shakes can help if you struggle to hit the target through food alone.
Protein and weight loss →
3

Add at least 150 minutes of aerobic exercise per week

Moderate

This is the threshold at which aerobic exercise produces clinically meaningful fat and waist reduction in trials. Brisk walking counts. You don't need a gym — a 30-minute walk 5 days a week meets the target.

PRACTICAL: Start where you are. If 150 minutes feels like too much, start with 3 x 20-minute walks and build up.
Exercise and weight loss data →
4

Add resistance training 2–3 times per week

Moderate

Resistance training builds and preserves muscle, which burns more calories at rest and prevents the metabolic slowdown that often accompanies weight loss. Bodyweight exercises (push-ups, squats, lunges) are free and effective.

PRACTICAL: Even 2 sessions of 20–30 minutes per week makes a meaningful difference to body composition.
Muscle preservation →
5

Consider a supplement with moderate evidence (optional)

Weak

If you want to try a supplement alongside the above, berberine (~2–3 kg additional loss in trials) and glucomannan/psyllium husk (modest fibre-based satiety effects) have the best evidence of the non-prescription options. These are additions, not replacements.

PRACTICAL: Don't spend heavily on supplements before you have steps 1–4 in place — they'll have far more impact.
Compare supplements →

How long will this take?

Lifestyle (diet + exercise)10–20 kg at 6 months
Prescription medication15–30 kg at 68 weeks

Lifestyle figures with good adherence at 6 months. Medication figures from clinical trials at 68–72 weeks. Individual results vary.

Next step most people take

Diet approaches
Caloric deficit, high protein, low-carb, fasting — what each involves
Exercise
Weight loss, metabolic health, muscle preservation
Am I eligible for medication?
Check if prescription treatment might be an option for you

Based on clinical trials · No rankings · Every claim linked to source

Last reviewed: April 2026

Medical disclaimer: This website is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any treatment.