eat and lose weight

How to lose weight

If you are overweight or obese and want to lose some weight safely, you are not alone.

According to the Centers for Disease Control, CDC, about 39% of US adults are in the clinically obese category while another third of the population are in the overweight category. Combined together, obese or overweight adults comprise of over two thirds of all adults in the US.

Obesity help

Obesity help

Before we look at how to lose weight, let us examine what truly makes Americans gain weight.

Causes of weight gain

Obesity in the US is generally caused by many factors some of which were a result of the wrong recommendations from the government. 

Did the USDA ended up causing the obesity epidemic in the name of helping people lose weight by their wrong recommendations on healthy food through the failed and now withdrawn food guide pyramid?

See why the food pyramid failed.  The major contributing factors for weight gain include increased insulin resistance which not only leads to weight gain but also increases portions by the profound anabolic effects of insulin.

Other factors for weight gain include lack of proper sleep, many medications especially psychiatric medications, long term patterns of behavior that including sitting still and not exercising enough, genetics are also believed to be a factor, with a 2018 study stating that the presence of the human gene APOA2 could result in a higher body mass index (BMI) in individuals.

W8MD’s 8 steps on how to lose weight.

Before you choose a weight loss program to help you lose weight, here are some steps. Losing weight takes more than desire to lose weight – it takes commitment and a well-thought-out plan.

Here’s W8MD’s 8 step guide to getting started.

Weight loss success stories

Success stories

Step 1 for losing weight.

Understand where you are in terms of body mass index so you know your starting BMI.

  • Underweight: BMI is less than 18.
  • Normal weight: BMI is 18 to 24.9.
  • Overweight: BMI is 25 to 29.9.
  • Obese: BMI is 30 or more.

Further, obesity is classified as below

class I obesity or mild obesity is a BMI of 30.0–34.9

class II obesity or moderate obesity is a BMI of  35.0–39.9

class III obesity or severe obesity is a BMI of ≥ 40.0

A BMI of ≥ 50 is super obese

Step 2 for losing weight.

Understand what in your case is contributing to your weight gain.

People gain weight when they eat more calories than they burn through activity.

  • Metabolic factors
  • Environmental factors
  • Genetic factors
  • Health Conditions and Medications
  • Stress
  • Emotional Factors
  • Poor Sleep

Step 3 for losing weight.

Identify a safe weight loss program that is right for you to help you lose weight, works with your insurance, has trained and experienced doctors.

Step 4 for losing weight.

Make a commitment. Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take.

Step 5 for losing weight.

Keep a “food diary” for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.

Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts.

  • Does your work or travel schedule make it difficult to get enough physical activity?
  • Do you find yourself eating sugary foods because that’s what you buy for your kids?
  • Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone?

Think through things you can do to help overcome these challenges.

Step 6 for losing weight.

Set realistic goals. Set some short-term goals and reward your efforts along the way.

Step 7 for losing weight.

Identify resources for information and support.
Find family members or friends who will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support. You might have coworkers or neighbors with similar goals, and together you can share healthful recipes and plan group exercise.

W8MD's weight loss team

W8MD’s weight loss team

Step 8 for losing weight.

Continually “check in” with yourself to monitor your progress.
Revisit the goals you set for yourself and evaluate your progress regularly.

Know that losing weight is a lifestyle change and not a one time change.

How can W8MD’s insurance physician weight loss program help me lose weight?

W8MD’s insurance physician weight loss program is unique in many ways with a comprehensive multidisciplinary approach to weight loss that addresses all the complex issues leading to weight gain, both in adults and children. Since its inception in 2011, W8MD has successfully helped thousands of patients succeed in not only losing weight but also keep it off with an ongoing maintenance plan.

100 weight loss articles

What do people search when it comes to measures to lose weight? What are the top 100 weight loss key words? Weight loss is one of the popular searches on the internet. As the United States and rest of the world fight an epidemic of obesity, overweight, diabetes, metabolic syndrome, and other weight related problems, searching on the internet for quick fixes or diets for losing weight is popular.

Here is a list of the top 100 or so weight loss related keywords. 

Top 10 weight loss related key words

  1. weight loss
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More weight loss related keywords from 51-75

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Weight loss search terms 76-100

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Related searches

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So, what are the proven measures that truly help with weight loss?

With over 20,000 books written on the topic, and many fad diets, it is important to choose a clinically proven method to lose weight. Here are the 5 clinically proven measures to lose weight.

Obesity is treated using one or more of these strategies:
„ a diet low in calories such as the very low calorie or low calorie diets
„ increased physical activity in conjunction with low calorie diets
„ behavior therapy to modify behavior
„ prescription medications approved for weight loss
„ weight-loss surgery also called bariatric surgery

Does losing even a small amount of weight loss help?

Yes. Even modest weight loss can mean big benefits

The good news is that no matter what your weight loss goal is, even a modest weight loss, such as 5 to 10 percent of your total body weight, is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.

For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds. While this weight may still be in the “overweight” or “obese” range, this modest weight loss can decrease your risk factors for chronic diseases related to obesity.

How can W8MD help me lose weight with insurance?


  • Pronounced WeightMD, our state of the art W8MD physician medical weight loss, sleep, holistic and aesthetic medicine programs can help you not only to lose weight, and sleep better but also look your best!
  • Since its inception in 2011, W8MD’s insurance physician weight loss program has successfully helped thousands of patients.
  • Weight Loss Program is unique in many ways with a comprehensive multidisciplinary approach to weight loss. The center’s team of practitioners are among the most qualified, dedicated and hospitable professionals in the industry.

Philadelphia Weight Loss

W8MD’s Philadelphia Insurance

Medical Weight Loss Center

Like most people in America, people in Philadelphia are searching for fast and inexpensive ways to lose weight fast, and safe! As one of the nations major metropolitan cities, the greater Philadelphia region with the surrounding suburban areas and counties including Bucks, Montgomery, Chester, Delaware and Philadelphia counties in Philadelphia, and Burlington, Gloucester and Camden counties in NJ are home to a large proportion of people who are overweight or obese that are trying to lose weight.

Stop blaming the victim for obesity

Stop blaming the victim for obesity

Here are some of the things to consider before choosing the best weight loss program in Philadelphia that works and is right for you.

Philadelphia weight loss step 1.

Like any thing you do in life, start with understanding where you are starting instead of your actual weight relative to your height. The simplest and easiest way to understand your risk of being overweight or obese in greater Philadelphia area is to find your Body Mass Index popularly know as BMI.

BMI is a person’s weight in kilograms divided by the square of height in meters and serves as a rough measure of a person’s body fatness without actually measuring percentage body fat. Although it has its limitations, it serves as a rough guide to give you a quick and easy idea of where your weight is relative to your height.

  • What are the various BMI categories?

Weight Status and BMI categories

Weight loss success stories

Weight loss success stories

  1. BMI of less than 18.5 is considered underweight
  2. BMI of 18.5 – 24.9 is considered normal or healthy weight
  3. BMI of 25.0 – 29.9 is considered verweight
  4. BMI of 30.0 or more is considered obese
  5. BMI of 30-34.99 is considered grade 1 or mild obesity
  6. BMI Of 35-39.99 is considered grade 2 or moderate obesity
  7. BMI of >40 is considered morbid obesity.
  • What should my ideal BMI should be?

Your ideal BMI should be between 18-25 although for some individuals, a BMI of up to 27 is considered acceptable.

  • If I am overweight or obese in Philly, what do I do next?

If you are either overweight or obese, you may want to consider losing weight for better health and reduced health risks.

Philadelphia weight loss step 2

Once you know your BMI, and decide you want to shed some pounds, you may want to understand your body weight distribution. It is a well known and accepted fact that distribution of the body weight does play significant role in determining your health risk. For example, if your weight is distributed more in the tummy area of the body or you have excess belly fat, your risk of health problems related to obesity are usually much higher (apple shaped body) versus somebody with a weight distribution in the hips and lower portion of the body (pear shaped body).

How can I tell if I have excess belly fat – is a there a simple way to know what is considered excess?

Yes, all you need is a simple measuring tape. Using any measuring tape that can measure inches, measure the most prominent part of your belly and see what your waist circumference is. For men, the upper limit for healthy waist circumference is 40 inches in the most prominent part. For women, the ideal waist circumference is 35 inches or lower. These are about 5 points lower in Asian men and women respectively.

Philadelphia weight loss step 3.

If you decide you are overweight or obese, and do need to lose some pounds in greater Philadelphia, the next step is to find a weight loss program that accepts your health insurance or if you do not have health insurance, offers a reasonable and inexpensive weight loss program.

Philadelphia weight loss step 4.

Check to see if the unique W8MD’s insurance physician weight loss program is right for you.

Philadelphia weight loss step 5.

Consult with a trained and experienced weight loss doctor that will partner with you without judging you for being overweight or obese.

Philadelphia weight loss step 6.

Check our the inspiring weight loss success stories of people losing weight in greater Philadelphia.

W8MD weight loss team

W8MD weight loss team

Post by Prab R. Tumpati, MD:

W8MD’s insurance covered medical weight loss program in Greater Philadelphia

View post on Quora

New York city physician weight loss

When it comes to losing weight in New York City, there are many options as there are many weight loss programs. Some of them are very expensive while others might be just a fad diet. Before choosing the best weight loss program for you in NYC, here are things to consider.

New York City’s best physician weight loss program

Lose 20 lbs fast NYC Philadelphia and NJ

Lose 20 lbs fast NYC Philadelphia and NJ

What makes our W8MD’s insurannce physician weight loss program one of the best weight loss programs in NYC?

It is a good idea to start with understanding your body mass index before trying to lose weight in New York City. Once your understand your BMI, and decide that you are a bit overweight or obese in NYC, then consider a weight loss program in NYC that is best that fits your weight loss goals.

Here are some of the questions to ask before losing weight.

  • What is a healthy weight for me?

The healthy weight for you depends on your height, weight, age, race, your starting weight and your own personal interests and objectives. For most people, trying to go down to a normal weight based their ideal body mass index is recommended although for some people, a bit higher BMI might be acceptable.

  • Do I need to lose weight to be healthy in NYC?

If your BMI is over 25, you may need to consider losing some weight.

  • How much weight should I lose?

The answer to this question depends on your starting weight and your ideal weight. So, let us say, you are a female with a height of 5 feet 6 inches and weight of 200 lbs, then your body mass index  is about 32.3. Your ideal body mass index is 25 or lower which means you should weigh less than 155 lbs. That means you might need to lose about 45 lbs to reach your normal body mass index.

The next question to ask is – what is causing me to gain weight in NYC to begin with?

  • Could my extra weight be caused by a health problem or by a medicine you are taking?
  • Do you have a metabolic reason such as slower metabolism that is making you gain weight in NYC?
  • Could you be insulin resistant that is making you to gain excess belly fat?

8 things that affect your metabolism and weight gain.

Understand the various proven measures to lose weight fast in NYC.

What sets apart the W8MD’s unique insurance physician weight loss program in New York City?

We believe our weight loss results in NYC, the unique training and experience of our weight loss doctor in New York City make us one of the best weight loss programs in NYC with fast weight loss results without surgery!

Here are some of the weight loss success stories of actual patients that lost weight using our weight loss program in NYC.

Weight loss success stories in New York City

Reviews of weight loss program NYC Philadelphia and NJ

Reviews of weight loss program NYC Philadelphia and NJ

NYC weight loss success story 1 – Ann T.

My initial consultation here was for sleep apnea. I am also quite overweight but years of failure at the usual methods had me convinced that there was no hope on that issue. After dealing with the Apnea, Dr. Tumapti diplomatically asked if I was interested in dealing with the issue of my weight. I explained my many failures in this regard and he informed me “It is not your fault”.

He is the first person EVER to say such a thing to me. Even those who did not directly say it was my fault implied it, or I felt as if they did. Dr. Tumpati proceeded to educate me about obesity and why it happens. He is knowledgeable , non judgmental and skilled in helping patients design the program that works.

So, for the first time in twenty years I am actually losing weight. I have lost about 60 pounds since June; from a size 22 to a loose 16. I can bend over and tie my shoes, my knees work without complaining and I no longer need blood pressure medication. The staff is helpful and efficient, the program works and I recommend this doctor without reservation to anyone who may be struggling with a weight problem.
NYC weight loss success story 2 – Crystal C.
The staff at w8md is very supportive,and the Doctor is great. I’m so happy with my 40 pounds of weight lost in 5 months. If you really want to lose weight and feel great this is the place for you.

NYC weight loss success story 3 – Timothy G.

very knowledgeable doctor on the topic of obesity. I have lost 29 lbs in only 1 month and half. The center offers a very rounded approach to weight loss. I received Counseling, diet, exercise, weight loss medications suggestions. I have been pleased with my weight loss progress. Doctor put me on a diet and Belvig (Anti-obesity pill) and I am only eating about 1200-1500 calories per day. Very easy to make an appointment.

Rumeza’s weight loss success story in Brooklyn, NY

My weight has been up and down most of my life….mostly up. Over the summer I tried to become more active by running but I did not alter my eating habits. I lost a little weight but the pounds were much harder to drop than they were in my younger.After seeing Dr.Tumpati’s ad in a magazine ,I decided to see Dr.Tumpati.

Dr. Tumpati and the staff have been excellent. Basically, I made an appointment where I was weighed and had my measurements taken.The waiting time is not more than 15 minutes and the staff is very friendly which is a plus point.I then spoke with the Dr. about my goals. He then put me on the VLCD diet which consists of shakes and bars and one regular meal. During this time I also began running regularly.

I saw results right from the beginning. This diet also made me realize that I was able to get through the day without eating as much as I was. Once the weight started coming off my energy levels rose dramatically.

I am currently down 22 lbs in about 2 months or so and I feel amazing.I highly recommend Dr. Tumpati and Sleep Medical Associates, Sleep and W8MD Weight Loss Center for Weight Management.

weight loss program in NYC

weight loss program in NYC, Philadelphia, and NJ

More weight loss success stories in NYC

  1. Dr. Tumpati has been my weight management doctor for over a year, and has given me sustainable results with good dietary and health advice that allow me to adjust my lifestyle as opposed to going on some fad diet.
  2. Extremely thorough, you will never feel rushed or neglected while talking with Dr. Tumpati. He takes the time to talk to you about everything.
  3. What I came in to see Dr. Tumpati for – he explained detail by detail right to the point. I am very excited to start my program and cannot wait for my results.
  4. Dr. Tumpati has been my weight management doctor for over a year, and has given me sustainable results with good dietary and health advice that allow me to adjust my lifestyle as opposed to going on some fad diet.

Learn more about W8MD’s insurance covered medical weight loss program for safe weight loss in NYC

View weight loss center NYC information on Quora

What sets W8MD Medical Weight Loss Program Apart?

 Are you overweight or Obese?

If you are one of the millions of Americans trying to lose weight and get healthier, you are not alone. Affecting over two thirds of the entire adult population, being overweight or obese is not uncommon in the United States. However, the options to lose weight are very confusing for many as there is so much miss information and many fad diets. How about getting some professional help from weight loss physicians trained in the new science and art of Obesity Medicine?


At W8MD Medical Weight Loss Centers of America, our physicians and staff are committed to offering a comprehensive and individualized approach. W8MD’s experienced weight loss physicians partner with each patient to develop a custom weight management program to best meet their individual needs.

Medical Weight Loss Made Easy!

If you are a bit overweight or obese, and take long term medications for cholesterol, blood pressure or diabetes but your doctor has nothing to offer for weight loss other than simply say “lose weight”, you may want to consider W8MD’s unique insurance physician weight loss program for faster weight loss results!

W8MD weight loss team

W8MD weight loss team

What Makes W8MD Medical Weight Loss Centers Different?

With over 20,000 books written on this topic, there are so

Weight loss success stories

Weight loss success stories

many confusing choices offered by all kinds of people. W8MD believes that weight loss should be under careful supervision of a physician familiar with the concepts in this emerging field of obesity medicine.

W8MD Medical Weight Loss Centers of America’s physician supervised, non-surgical medical weight loss is one of a very few weight loss programs in the country that is evidence based and is supervised by experienced weight loss physicians for fast and effective weight loss using proven measures to lose weight, burn fat and reduce cravings.


  • Physician supervised non surgical medical weight loss
  • Accept most insurances for weight loss physician visits
  • Delicious and affordable weight loss protein shakes and other meal replacements
  • Fast and effective weight loss under careful physician supervision*
  • Sleep disorders and other causes of weight gain addressed
  • Appetite suppressants offered when indicated including Phentermine, Contrave, Belviq, Qsymia, Saxenda, Phendimetrazine etc.
  • Limited acceptance due to popular demand as one of the few insurance physician weight loss programs
  • Weight loss locations in In NYC, NJ & Greater Philadelphia with more added soon!

Learn more about the complex factors contributing to your weight gain and measures to reverse them! Think W8MD for weight loss!


Weight Loss NYC!

Are you a bit overweight or obese and would like to lose weight safely, effectively, and like your insurance to pay for the physician visit in NYC?

Thanks to the 2010 Affordable Care Act, you might be able to lose weight with insurance at our W8MD Medical Weight Loss Center’s of America’s non-surgical medical weight loss program in New York City.

Weight loss success stories

Weight loss success stories

3 things to do to lose weight in NYC

1. NYC weight loss step 1.

Understand your height to weight ratio or body mass index before losing weight in NYC.

Body mass index determines where you stand in terms of your health risk related to being overweight or obese in New York City.

Here is a table that determines your BMI and weight status. As can be seen from the table below, you are considered obese or overweight if your BMI in NYC falls in the range of 25 or more.

Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy Weight
25.0 – 29.9 Overweight
30.0 and Above Obese


2. NYC weight loss step 2.

Once you know your BMI, you want to also know your weight distribution, or waist to hip ratio as where the excess body fat is carried in the body also plays a significant role in health risk. For example, if your weight is mostly in the tummy or you have excess belly fat, your health risk of being overweight or obese in NYC is higher than otherwise.

Waist-to-Hip Ratio is determined by the simple formula of waist circumference divided by hip circumference. 

  • Waist to Hip Ratio bigger than 0.8 means you have an “apple-shaped” body type which means you are at a HIGHER risk for chronic diseases
  • If your waist to hip ratio less than or equal to 0.8 • “pear-shaped” body type • LOWER risk for chronic diseases

3. NYC weight loss step 3.

Once you know the above 2 things, and you know you need to lose weight, then start the research on finding the best weight loss program in NYC for you.

With over 20,000 books written on diet, and weight loss, and so much confusing information, you may want to consult with an experienced weight loss physician before starting weight in New York.

Under the careful medical supervision of our medical director and weight loss doctor in NYC, Dr. Prab R. Tumpati, MD, a board certified Internal Medicine and Sleep Medicine Physician with additional fellowship training in the new field of obesity medicine, Dr. Tumpati is well versed in treating the complex issues leading to weight gain.

Having passed a written board examination offered by the American Board of Obesity Medicine, Dr. Tumpati has helped hundreds of patients lose weight safely and effectively. The best part of the program is that we will accept most health insurances for the visits so you do not have to pay out of pocket.

W8MD weight loss team

W8MD weight loss team

Since sleep disorders and weight gain go together, Dr. Tumpati can also address any underlying sleep disorders or primary care issues as a board certified sleep specialist and internal medicine physician with an attached state of the art 6 bed sleep diagnostic and treatment center.

Weight loss success stories

Weight loss success stories

Our Weight Loss Program in NYC offers

  • A comprehensive medical history and physical examination before losing weight in NYC
  • A reasonable, and realistic weight loss plan according to your goals for fast weight loss.
  • A reduced calorie, nutritionally-balanced eating plan  or 800-1400 low calorie and delicious, affordable meal replacement protein shakes and bars for fast weight loss in New York City.
  • Each meal replacement costing as little as $2.25, W8MD’s delicious meal replacement plan is even cheaper than the grocery ingredient cost for a self prepared meals and can help you lose weight safely and effectively.
  • We address all metabolic, hormonal, nutritional, emotional, sleep and other factors causing your weight gain.
  • FDA approved weight loss prescription treatments for safe and effective weight loss including the generic combinations of the new medications after a comprehensive physical examination is performed based on the physicians judgement and patient preference.
  • You have no obligations to use any products or supplements
  • Instructions on Regular Physical Activity
  • A behavior change plan to help you stay on track with your goals

We want to help you with each of these components for safe and effective weight loss.

You can reserve your appointment in seconds using our online appointment bookings without calling the office with the click of a mouse so you can reserve your appointment in the limited insurance physician supervised medical weight loss program.

Accepting most health insurances for weight loss physician visits.

We also have offices in other states. Please visit for a list of current locations.
Our Medical Director and Founder of W8MD Medical Weight Loss Program in NYC, Dr Prab R. Tumpati, MD
NYC weight loss patients, call 718-946-5500 for diet and weight loss doctor appointments NYC.

New York City Weight Loss

W8MD’s NYC medical weight loss & Sleep Clinic at Sleep Medical Associates, PLLC

Brooklyn weight loss:2632 E 21st Street Brooklyn NY 11235

Manhattan weight loss:401 E 21st Street New York New York 10022

Lear more about losing weight fast in NYC | Our weight loss doctor NYC

Weight loss diet


Weight loss diet – secret of losing weight!

Weight gain can be caused by many factors including hormonal, genetic, metabolic, nutritional, eating disorders, sleep problems, medications, and other factors.

Are you looking for ways to lose weight? Are you tired of being overweight?

In order to lose weight, you need to first understand what are the factors causing your weight gain. Let us look at some of the causes for weight gain.

cropped-fbcoverw8md-269.jpgWhat is a good weight loss program?

  • A reasonable, realistic weight loss goal
  • A reduced calorie, nutritionally-balanced eating plan or meal replacement
  • Regular physical activity when physically possible
  • A behavior change plan to help you stay on track with your goals
  • Regular monitoring of your progress
  • On going support

Since weight gain is a complex issue with many factors leading to weight gain, the best and the safest way to lose weight is under careful monitoring of a physician trained in Obesity Medicine.

5 proven measures to lose weight

Things to consider

  • Calories count
  • Portions count
  • Nutrition counts
  • Even a small amount of weight loss can lead to big health benefits
  • Strive to develop good habits to last a lifetime

Getting Started

  • Check your Body Mass Index (BMI) – an indicator of body fat – and see where it fits within the BMI categories.
  • Discuss weight loss with your W8MD doctor and decide on a goal. If you have a lot of weight to lose, set a realistic intermediate goal, maybe to lose 10 pounds. Remember that even a small amount of weight loss can lead to big health benefits.
  • Estimate your calorie needs. Using USDA‘s online Adult Energy Needs and BMI Calculator, you can determine the number of calories needed each day to maintain your current weight. To lose about 1 pound per week, subtract 500 calories each day from the daily amount. To lose about 2 pounds per week, subtract 1000 calories daily.
  • Score your current food intake and physical activity level using Food and Activity Logs available at W8MD. Taking a good look at your current habits will help you determine what changes you might make as well as what you are doing right.

How Do I Know Which Weight Loss Plan is Right For Me?

  • Keep in mind that you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term “diet” that you “go on” and then “go off” is not the answer to long-term weight management.
  • In choosing how to go about losing weight, keep in mind key habits of people who have lost weight and kept in off. These people are called “Successful Losers” by the weight control experts who have studied them.
Weight loss success stories

Weight loss success stories

Key Behaviors of Successful Losers 

  • Getting regular physical activity
  • Reducing calorie and fat intake
  • Eating regular meals, including breakfast
  • Weighing themselves regularly
  • Not letting small “slips” turn into large weight regain

Insurance Coverage

2010 Affordable Care Act Mandates Insurance Coverage for Weight Loss

W8MD is among the first medical weight loss programs in NYC, Philadelphia and NJ to accept health insurance for weight loss physician visits.

As sleep problems and weight gain often go together, most W8MD centers can also can address sleep problems.

“I lost 75 lbs with W8MD and feel great. I managed to come off many medications and off CPAP for sleep apnea. My only problem is that I now need new cloths, a problem I will trade for carrying the weight any day” J.W.Smith, CPA

Weight loss success stories

Call 1-800-W8MD-007 to find a location near you.

Also see