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. | I am 82 and minimally obese, with a BMI of 30.9. I live with atrial fibrillation and minor congestive heart failure, which limit my ability to climb stairs or push my bicycle past a heart rate of 150 bpm. My cardiologist’s office notes mention “weight reduction needed,” though he has never raised it with me directly. Why? |
Perhaps because my last serious attempt at dieting — a fasting regimen I carried out all wrong — ended with me in the hospital with sepsis. Or probably because many doctors, even cardiologists, are reluctant to engage deeply with weight-loss strategies beyond general advice.
This time, however, I am determined to succeed. I need structure, accountability, and guidance. I also know weight loss is not about shortcuts. It requires both calorie management and regular exercise — a balance of science, discipline, and support.
Lessons Learned
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Fad diets don’t work long-term. They disrupt metabolism and usually lead to rebound weight gain.
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Plateaus are inevitable. Weight loss isn’t linear. The body adapts, metabolism slows, and progress temporarily stalls. The key is persistence, not panic.
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Support is essential. Isolation is the enemy of success. I need counselors, tools, and companions — not just willpower.
Tools I’ve Chosen
I am not going into this journey alone. I’ve partnered with Copilot (Smart Mode) and GPT-5 — powerful AI tools that keep me informed, motivated, and scientifically grounded. GPT-5 has my full Medical Report, including labs, doctor's notes, and a history of strokes, heart procedures, and cancer treatments. That context matters.
Together, we reviewed my options:
1. Prescription Medications
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GLP-1s (Ozempic, Wegovy, Zepbound): Proven effective, suppress appetite, and deliver significant average weight losses. Downsides: cost (Zepbound runs approximately $ 1,000 per month), injections, and a long-term commitment.
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Other medications (Qsymia, Contrave): Cheaper ($100–$ 200/month) and available in pill form, but less effective. Both carry psychiatric risks, including suicidal ideation — unacceptable for me, given my androgen-deprivation therapy (ADT).
After a thorough review, Zepbound stood out as the most effective, but its price, delivery method, and risks made me pause.
2. Weight Watchers (WW)
WW is an affordable, non-pharmacological approach focused on habit-building. It uses:
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Point-based food tracking (so I stay mindful without calorie obsession)
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Behavioral coaching & community support (motivation during plateaus)
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App integration with my Google Smartwatch 3 and Fitbit (tracking food, weight, and exercise automatically)
Average results: 5–10% body weight lost in 6–12 months — very respectable, especially with no medical risks.
My Hybrid Strategy
Copilot and I agreed:
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Phase 1 (now through January): Commit fully to WW. Discipline, tracking, and exercise. If successful, I won’t need expensive medications.
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Phase 2 (January decision point): If I don’t make measurable progress after four months (due to ADT side effects or non-adherence), I’ll ask my cardiologist about Zepbound.
This approach gives me a chance to prove discipline works — with medications as a backup, not a crutch.
Exercise Plan
Exercise is non-negotiable. It protects lean muscle, boosts cardiovascular health, and helps maintain weight loss.
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Primary: Cycling 75 miles a week (strength + cardio combined).
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Backup: Walking 10,000 steps daily when cycling isn’t possible.
This activity is tracked automatically through WW and Fitbit, providing real-time feedback to reinforce progress.
Additional Success Factors (What I Missed Last Time)
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Protein Priority: Adequate protein at each meal protects muscle during weight loss and promotes satiety.
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Hydration: Mild dehydration often masquerades as hunger. Water first, food second.
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Sleep: Poor sleep raises appetite hormones (ghrelin) and reduces self-control. Weight loss depends on rest.
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Mindset: Plateaus are normal. The real test of success is continuing through them.
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Counselors & Community: Whether AI companions, human coaches, or peer groups, accountability prevents discouragement.
Final Word
In plain English:
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Diet creates weight loss.
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Exercise promotes weight loss.
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Medications fight hunger.
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Programs like WW build habits.
I know the science, I have the tools, and I have the commitment. My weight loss journey begins now — not as a desperate shortcut, but as a lifelong commitment to my health.
Copilot Compares Ozempic, Wegovy, and Zepbound
Copilot Compares Qsymia, Contrave, etc.