Medical Weight Loss
Pompano Beach

The 3-3-3 rule is a beginner-friendly approach to simplify meal planning and calorie control when starting a weight loss journey. Instead of trying to track dozens of foods, you select three protein sources, three fat sources, and three carbohydrate sources and build meals exclusively from those choices for the first couple of weeks.

Fruits and vegetables each count as a separate category, so you can include a wide range of produce without severe restrictions. While this may seem repetitive at first glance, it allows you to develop consistency, manage cravings, and learn portion control. With spices, seasonings, cooking styles, and food combinations, you can still enjoy variety without the stress of complex meal decisions. Over time, this structure provides a strong foundation for expanding your food choices while maintaining healthy habits.

The most successful medically recognized treatment for long-term weight reduction currently involves GLP-1 medications like semaglutide and tirzepatide. These work with your body’s natural hunger and metabolic signals to reduce appetite and curb cravings.

Unlike fad diets or over-the-counter supplements that often lead to temporary results, GLP-1s are backed by clinical research and supervised by medical professionals. When paired with nutrition guidance, exercise recommendations, and ongoing support, GLP-1 medications help patients lose a significant percentage of body weight and maintain those results.

For most people, losing 20 pounds in a single month is not realistic and even unsafe. To achieve that level of weight loss, a person would need to maintain an extremely large calorie deficit, often around 2,500 calories per day, which is difficult, unsustainable, and harmful.

Individuals with a very high body weight and a much higher daily calorie expenditure may see more dramatic early changes, especially when starting a structured program. However, for the average adult, safe, meaningful weight loss averages 1 to 2 pounds per week. A healthier timeframe for losing 20 pounds is closer to two months or longer, depending on lifestyle changes, activity level, metabolism, and medical support.

There are supplements and non-prescription products for weight loss, but none replicate the clinical effects of GLP-1 medications. Over-the-counter options may temporarily reduce appetite or provide energy, but they do not influence the same hormonal pathways that GLP-1s affect.

Some products may contain stimulants or digestive aids, but their results are generally modest and not medically supervised. If you’re considering alternatives, it’s essential to speak with a medical provider to avoid ineffective or unsafe products. Prescription GLP-1 medications remain the most reliable option for significant, medically directed weight loss.

Spot reduction, i.e., losing fat in only one area, is not scientifically possible, but you can slim your arms through a combination of overall fat loss and strategic exercise.

Light resistance training, such as bodyweight exercises or low-weight, high-repetition movements, can tone muscles without creating bulk. Pair this with consistent cardiovascular activity and a structured nutrition plan to reduce total body fat. GLP-1 medications can also support fat loss by helping you control calorie intake. As your body fat decreases, your arms naturally become more defined without developing a muscular appearance.

Prescription weight loss medications, including GLP-1s, are considered safe when used under medical supervision. Like any medication, they may cause side effects, most commonly mild digestive symptoms as your body adjusts. Your provider will tailor your dosage, monitor your progress, and address any concerns throughout treatment.