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Medically-Supervised Weight Loss – Safe, Scientific, Sustainable

Weight loss isn’t just about looking good – it’s about improving your long-term health.
 At 22 Square Clinic, our internal medicine doctors help you understand your body and choose what truly works.

Talk to a Doctor About Your Weight Loss Goals – Free

Before You Start: Understand Your Body First

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body needs to function at rest — to keep your heart beating, lungs breathing, and brain working.

  • Higher muscle mass = Higher BMR = More fat burned, even while resting
  • Eating too little (below your BMR) can cause your body to slow metabolism → harder to lose weight

Example: Average female BMR = ~1,200–1,400 kcal/day
Never drop calorie intake below 1,000 kcal/day without medical supervision

Intermittent Fasting (IF)

IF is an eating pattern that cycles between periods of eating and fasting.
 Popular formats:

  • 16:8 – Fast 16 hours, eat during 8 hours (e.g., 12 pm–8 pm)
  • 14:10 or 12:12 – More beginner-friendly

✅ Scientific Benefits
(NEJM 2020, Cell Metabolism 2019)

  • Improves insulin sensitivity
  • Lowers blood sugar and inflammation
  • May promote autophagy (cellular repair)

❌ Risks or Downsides

  • Can raise cortisol if combined with stress or poor sleep → stalls weight loss
  • Overeating during eating window is common

⭐ Summary

  • Good for: People with discipline, beginners looking to control eating times
  • Tips: Start with 12:12, focus on healthy food choices during eating windows
Which Diet Is Right for You? → Let’s Find Out Together
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What is it?

Ketogenic Diet (Keto)

Keto is a high-fat, moderate-protein, very low-carb diet (typically <50g carbs/day).
 Goal: Shift the body into ketosis, burning fat as the main energy source instead of sugar.

Scientific Benefits
(AJCN 2021, Nutrition & Metabolism)
  • Rapid initial weight loss (especially first 3 months)
  • Reduces appetite
  • May improve blood sugar control in Type 2 diabetes
Drawbacks
  • Can raise LDL (bad cholesterol) if fat sources are unhealthy
  • Often causes constipation, nutrient deficiencies
  • Hard to sustain, especially with rice-based Asian diets
Summary
  • Good for: Committed individuals with medical monitoring
  • Not recommended for: People with kidney disease, liver issues, or high cholesterol
  • Do it right: Choose clean fats — fish, nuts, olive oil
Free Weight Loss Consultation
ผู้หญิงกำลังออกกำลังกายแบบเวทเทรนนิ่งในฟิตเนส ยิ้มและมีความสุข

What Type of Exercise Actually Works?

It’s not just about burning calories — it’s about building lean muscle, which increases metabolism long-term.

Type

Description

Best For

HIIT

Sprint 30 sec → Walk 1 min (repeat)

Busy individuals, fat loss

Weight training

Lifting weights to build muscle

Everyone — yes, women too!

Walking/Yoga

Stress-reducing, easy to maintain

Beginners, obese patients

Summary

  • Combine: 2–3x/week strength + daily walking + 1–2 HIIT sessions/week
  • Avoid: Only cardio workouts without strength training
Find Your Best-Fit Diet Plan → Talk to Our Team
The rule

Smart Eating & Calorie Counting

The rule:
Create a ~500 kcal daily deficit to lose about 0.5 kg/week
Use apps like MyFitnessPal or FatSecret to track easily

Example Day (~1300–1500 kcal):

  • Breakfast: 2 boiled eggs + ½ avocado
  • Lunch: Brown rice 1 cup + grilled chicken + veggie soup
  • Dinner: Grilled fish + mixed steamed vegetables
  • Snack: 10 almonds + green apple
Free Weight Loss Consultation

Newest Weight Loss Medication: Tirzepatide (Mounjaro)

What is it?

Tirzepatide is a once-weekly injection that mimics two natural gut hormones:

  • GLP-1: Reduces appetite and slows stomach emptying
  • GIP: Improves insulin sensitivity and fat metabolism

Proven Results
(SURMOUNT-1, NEJM 2022)

  • Average weight loss: 15–20% of body weight
  • Especially effective in people who failed with diet and exercise alone
  • FDA-approved and safe under physician supervision

Considerations

  • Temporary nausea is common in early weeks
  • Not for pregnant or breastfeeding women
  • Requires commitment and financial investment

 

2025’s New Weight Loss Injection → Read More

Summary Table: What to Do vs. Avoid

Method

Do This

Avoid This

IF

Start with 12:12, focus on nutrition

Skipping meals with poor sleep

Keto

Use healthy fats, monitor blood work

Eating bacon & butter with no veggies

Exercise

Combine strength + cardio + rest

Doing only cardio, no strength training

Calorie Tracking

Know your BMR, use tracking apps

Eating below 1000 kcal/day regularly

Mounjaro

Use with doctor supervision + lifestyle

Relying solely on injection without diet/exercise

Which Diet Is Right for You? → Let’s Find Out Together

Final Advice: What Really Works

There’s no single “magic” method for everyone. But with the right medical guidance, you can find your best path.

At 22 Square Clinic, our internal medicine physicians help you:

  • Understand your metabolism and health status
  • Choose the right diet & activity plan
  • Use safe, evidence-based medical treatments like Tirzepatide

📍 Ready to lose weight safely and sustainably?

Book a personalized weight loss consultation today – and let us help you achieve results that last.

🧬 No starving. No yo-yo dieting. Just real science, tailored to your body.

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Professional advice. Personalized service.
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Reserve Your Consultation — 50% OFF

Professional advice. Personalized service.
Limited slots available for first-time clients