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10 Long-Term Possible Side Effects of Ozempic

Here’s what you need to know before taking the drug.

Ferozan Mast
By Ferozan MastMay 29, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastMay 29, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition & Diet

Ozempic is the most well-known semaglutide medication being used right now, thanks to many celebrities openly (and not so openly!) using the drug for weight loss. Although Ozempic is highly effective as a weight loss drug, technically, it’s meant to be used as a type 2 diabetes medication, which is what it was created for. Although it’s only recently that the drug has been trending, Ozempic was approved by the FDA in 201—so we have at least seven years of data to go on when it comes to side effects. Here are ten possible long-term side effects of using Ozempic, according to studies and official company information.

Inflammation of the Pancreas

Chronic back pain. Adult woman is holding her lower back, while standing and suffering from unbearable pain.Shutterstock

Ozempic can cause pancreatitis, according to the official warning label: “Stop using Ozempic and call your healthcare provider right away if you have severe pain in your stomach area (abdomen) that will not go away, with or without vomiting. You may feel the pain from your abdomen to your back.”

Changes in Vision

Professional optometrist holding glasses and eye chart in the background, eyesight and vision problems concept, copy spaceShutterstock

Ozempic can cause vision issues. “It may seem strange that a drug made to help control diabetes could make your eyesight worse, but it’s something we’ve known about for a while,” says Raj K Maturi, MD. “A large clinical study suggested an association between blood sugar control and worsening of diabetic retinopathy.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Low Blood Sugar

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

Ozempic can cause hypoglycemia in some people. “Signs and symptoms of low blood sugar may include: dizziness or lightheadedness, blurred vision, anxiety, irritability or mood changes, sweating, slurred speech, hunger, confusion or drowsiness, shakiness, weakness, headache, fast heartbeat, and feeling jittery,” Ozempic makers warn.

Kidney Problems

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

Ozempic can cause kidney problems and kidney failure. “In people who have kidney problems, diarrhea, nausea, and vomiting may cause a loss of fluids (dehydration), which may cause kidney problems to get worse,” Ozempic makers warn. “It is important for you to drink fluids to help reduce your chance of dehydration.”

However, research shows taking Ozempic actually shows benefits for kidney disease. “We are ecstatic that we are seeing real benefits for people with chronic kidney disease,” Katherine Tuttle, a nephrologist at the University of Washington School of Medicine in Spokane who co-ran the trial, tells Nature. “These patients benefit broadly.”

Serious Allergic Reactions

Portrait Of A Young Woman Suffering From Chest PainShutterstock

Some people may have an allergic reaction to Ozempic, and should stop taking it immediately. “Get medical help right away if you have any symptoms of a serious allergic reaction, including swelling of your face, lips, tongue, or throat; problems breathing or swallowing; severe rash or itching; fainting or feeling dizzy; or very rapid heartbeat,” the makers warn.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Gallbladder Problems

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

Some people who take Ozempic experience gallbladder issues. “Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” according to research published in the Journal of the American Medical Association.

Nausea and Vomiting

Ill man sitting on his bed with his head on his handShutterstock

Some people on higher doses of Ozempic experience nausea and vomiting. The makers have advice to lessen the symptoms:

  • Eat bland, low-fat foods, like crackers, toast, and rice
  • Eat foods that contain water, like soups and gelatin
  • Avoid fried, greasy, or sweet foods
  • Avoid lying down after you eat
  • Go outdoors for fresh air
  • Eat more slowly
  • Drink clear or ice-cold drinks

Stomach Pain

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Some people using Ozempic experience stomach pain. “Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” researcher Mohit Sodhi tells NBC News.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Constipation and Diarrhea

Symbol of a public toiletShutterstock

Constipation and diarrhea are common side effects of Ozempic. “Gradual dosing while on Ozempic is crucial to mitigate the risk of severe constipation associated with higher doses,” Andrew Le, MD, tells Buoy Health. “Constipation caused by Ozempic usually subsides over time, with the median duration of constipation lasting 47 days.”

Thyroid Tumors

Terrible pain in his throat. Frustrated handsome young man touching his neck and holding a glass of water while sitting on the couch at homeShutterstock

One possible side effect of Ozempic is thyroid cancer. The makers of Ozempic warn, “Tell your health care provider if you get a lump or swelling in your neck, hoarseness, trouble swallowing, or shortness of breath. These may be symptoms of thyroid cancer.”

However, one of the biggest studies to explore the link between Ozempic and thyroid cancer found no substantial increased risk. “Our study covers a broad group of patients and provides strong support that GLP-1 analogs are not associated with an increased risk of thyroid cancer,” Björn Pasternak, principal researcher at the Department of Medicine at Karolinska Institutet, said in a statement.

💪🔥Body Booster: Talk to your doctor about the risk/reward of taking a semaglutide medication.

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Nutrition & Diet

10 Long-Term Possible Side Effects of Ozempic

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.
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Ferozan Mast
By Ferozan MastMay 29, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Ozempic is the most well-known semaglutide medication being used right now, thanks to many celebrities openly (and not so openly!) using the drug for weight loss. Although Ozempic is highly effective as a weight loss drug, technically, it’s meant to be used as a type 2 diabetes medication, which is what it was created for. Although it’s only recently that the drug has been trending, Ozempic was approved by the FDA in 201—so we have at least seven years of data to go on when it comes to side effects. Here are ten possible long-term side effects of using Ozempic, according to studies and official company information.

Inflammation of the Pancreas

Chronic back pain. Adult woman is holding her lower back, while standing and suffering from unbearable pain.Shutterstock

Ozempic can cause pancreatitis, according to the official warning label: “Stop using Ozempic and call your healthcare provider right away if you have severe pain in your stomach area (abdomen) that will not go away, with or without vomiting. You may feel the pain from your abdomen to your back.”

Changes in Vision

Professional optometrist holding glasses and eye chart in the background, eyesight and vision problems concept, copy spaceShutterstock

Ozempic can cause vision issues. “It may seem strange that a drug made to help control diabetes could make your eyesight worse, but it’s something we’ve known about for a while,” says Raj K Maturi, MD. “A large clinical study suggested an association between blood sugar control and worsening of diabetic retinopathy.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

Low Blood Sugar

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

Ozempic can cause hypoglycemia in some people. “Signs and symptoms of low blood sugar may include: dizziness or lightheadedness, blurred vision, anxiety, irritability or mood changes, sweating, slurred speech, hunger, confusion or drowsiness, shakiness, weakness, headache, fast heartbeat, and feeling jittery,” Ozempic makers warn.

Kidney Problems

, mature,Middle,Age,Man,Drinking,Glass,Of,Water,Sitting,On,SofaShutterstock

Ozempic can cause kidney problems and kidney failure. “In people who have kidney problems, diarrhea, nausea, and vomiting may cause a loss of fluids (dehydration), which may cause kidney problems to get worse,” Ozempic makers warn. “It is important for you to drink fluids to help reduce your chance of dehydration.”

However, research shows taking Ozempic actually shows benefits for kidney disease. “We are ecstatic that we are seeing real benefits for people with chronic kidney disease,” Katherine Tuttle, a nephrologist at the University of Washington School of Medicine in Spokane who co-ran the trial, tells Nature. “These patients benefit broadly.”

Serious Allergic Reactions

Portrait Of A Young Woman Suffering From Chest PainShutterstock

Some people may have an allergic reaction to Ozempic, and should stop taking it immediately. “Get medical help right away if you have any symptoms of a serious allergic reaction, including swelling of your face, lips, tongue, or throat; problems breathing or swallowing; severe rash or itching; fainting or feeling dizzy; or very rapid heartbeat,” the makers warn.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Gallbladder Problems

Serious Caucasian male doctor in white medical uniform talk discuss results or symptoms with female patient, man GP or physician consult woman client give recommendation at meeting in hospitalShutterstock

Some people who take Ozempic experience gallbladder issues. “Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” according to research published in the Journal of the American Medical Association.

Nausea and Vomiting

Ill man sitting on his bed with his head on his handShutterstock

Some people on higher doses of Ozempic experience nausea and vomiting. The makers have advice to lessen the symptoms:

  • Eat bland, low-fat foods, like crackers, toast, and rice
  • Eat foods that contain water, like soups and gelatin
  • Avoid fried, greasy, or sweet foods
  • Avoid lying down after you eat
  • Go outdoors for fresh air
  • Eat more slowly
  • Drink clear or ice-cold drinks

Stomach Pain

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Some people using Ozempic experience stomach pain. “Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” researcher Mohit Sodhi tells NBC News.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Constipation and Diarrhea

Symbol of a public toiletShutterstock

Constipation and diarrhea are common side effects of Ozempic. “Gradual dosing while on Ozempic is crucial to mitigate the risk of severe constipation associated with higher doses,” Andrew Le, MD, tells Buoy Health. “Constipation caused by Ozempic usually subsides over time, with the median duration of constipation lasting 47 days.”

Thyroid Tumors

Terrible pain in his throat. Frustrated handsome young man touching his neck and holding a glass of water while sitting on the couch at homeShutterstock

One possible side effect of Ozempic is thyroid cancer. The makers of Ozempic warn, “Tell your health care provider if you get a lump or swelling in your neck, hoarseness, trouble swallowing, or shortness of breath. These may be symptoms of thyroid cancer.”

However, one of the biggest studies to explore the link between Ozempic and thyroid cancer found no substantial increased risk. “Our study covers a broad group of patients and provides strong support that GLP-1 analogs are not associated with an increased risk of thyroid cancer,” Björn Pasternak, principal researcher at the Department of Medicine at Karolinska Institutet, said in a statement.

💪🔥Body Booster: Talk to your doctor about the risk/reward of taking a semaglutide medication.

Fitness & Workouts

Thinking About Ozempic for Weight Loss? Read This First

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Leah Groth
By Leah GrothSep 03, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you considering using Ozempic or another similar weight loss drug to help you achieve your goals? Health Coach Kaitlin Malthaner has a BSc in Nutrition and Exercise and is a certified health and nutrition coach specializing in blood sugar control and insulin resistance. In one of her viral YouTube videos, she explains everything you should know about Ozempic. “It's important to know the facts before you start Ozempic because while it is certainly an effective drug for weight loss, there are side effects and risks. And for a drug that's only been around since 2012, there's still a lot we don't know,” she says.

Here Is What Ozempic Is

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityShutterstock

“Ozempic is the brand name for the prescription drug—semaglutide, which is created to treat type 2 diabetes. Semaglutide is meant to be injected once a week into subcutaneous fat, which is the squishy fat we carry around our body. Now, like I said, it was originally created to treat type 2 diabetes because it's effective in lowering blood sugar. And one of the positive side effects of lowering high blood sugar is weight loss,” she explains. “Because of this, a lot of people who find it difficult to lose weight are turning to ozempic.”

It Increases Insulin Released From the Pancreas and Decreases Glucagon

“Semaglutide, which is the active ingredient in ozempic, increases the amount of insulin your pancreas releases and decreases the release of glucagon,” she continues. “Insulin and glucagon are hormones that counter each other. When we eat, insulin is released to take the excess sugar from our meal to the cells in our body that need it. And when we haven't eaten for a while, glucagon is released to stop blood sugar from dropping too low. So generally, when insulin is high, glucagon is low, and when glucagon is high, insulin is low.”

RELATED:20 Possible Ozempic Side Effects

It Also Slows Down How Quickly Food Is Processed and Affects the Hunger Center of the Brain

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

Semaglutide also slows down how quickly food is processed, she explains. “So any spikes in blood sugar are more gradual.” It also affects the hunger center in the brain, “reducing cravings and hunger in general,” she says. So, how does this play in with weight loss? “The main reason that it's so effective is because of the decrease in hunger and appetite; if it just increased insulin without doing anything else, this would only cause insulin resistance. And that's the other part of this. Most people who are prescribed this drug are already insulin resistant, and that is what is stopping them from losing weight.”

Side Effect 1: Muscle Loss

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

However, there are some “not-so-pleasant side effects that you should be aware of because, unfortunately, it isn't a miracle drug,” she says. “The first one is muscle loss. So yes, ozempic is very effective for weight loss. And I say weight loss here because not all of the weight you lose is going to be from fat. In fact, Ozempic weight loss is often an equal mix of muscle and fat. This can actually leave you with a higher percentage of body fat relative to your muscles. And you might be thinking, okay, I don't care. As long as the scale is going down, that's all that matters. But losing muscle mass is not something to take lightly, especially as we age. We want to retain as much as we can in order to maintain good health. Muscle loss accelerates as we age, and by our later years, muscle mass becomes a crucial indicator of longevity. People with less muscle mass tend to live shorter lives, and there is a very strong correlation here,” she says. “Either way, if you do decide to go the ozempic route, it is so important to make sure that you're eating enough protein. This is going to help you hold onto your muscle mass. And like I said, this is even more important when you're taking Oozempic.”

RELATED:20 Things to Avoid While on Ozempic

Side Effect 2: Ozempic Face and Accelerated Aging

Tired woman looking her eye bags in the bathroom.Shutterstock

Number two is accelerated aging, “and this becomes particularly noticeable in the face,” she says. “Ozempic can lead to a loss in facial fat specifically, which unfortunately can cause your skin to sag. And dermatologists have become pretty good at spotting this.” This is why many people end up needing filler and Botox. “So yes, while you may be shedding weight rapidly, it's important to note that you might lose some from your face. And this can make you look older than you are again. There's going to be a trade-off to consider here.”

Side Effect 3: Kidney Disease

Young woman touching her kidney in pain.Shutterstock

Number three is kidney disease. “So now we're getting into some of the more serious side effects, although I would argue that muscle loss is pretty serious, the potential impact that Ozempic can have on your kidneys, even more so, there have been reports of ozempic causing new cases of kidney disease, worsening existing kidney conditions, and even leading to kidney failure in some individuals. So if you already have kidney issues, this is definitely something to consider or even if they run in your family,” she says.

RELATED:I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

Side Effect 4: Blurry Vision

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

Number four: blurred vision. “This is another side effect of ozempic that is actually pretty common. It's well documented, but it's not often talked about. And this can start even as soon as a few weeks after you start taking the medication. Some people who experience this find that their vision becomes so impaired they can no longer read signs or drive safely at night. Now, it's important to note that not everyone will experience this side effect, but it is important to know that for some people who do experience it, even when they stop taking ozempic, their vision does not return to how it was prior” she says.

Side Effect 5: Thyroid Cancer

Doctor talking to patient in officeShutterstock

And finally, the fifth side effect to be aware of is thyroid cancer, “and this is one of the most concerning potential side effects,” she says. “Warnings about the risk of thyroid tumors and thyroid cancer are clearly listed on ozempic packaging, and these concerns stem from studies that have shown the drug causes cancer in animals. Now, it's important to note that we don't yet know how this translates to humans. As I mentioned at the start of this video, Ozempic Semaglutide has only been around since 2012, so we haven't been using it long enough for these side effects to play out fully in humans. However, if you have thyroid issues, this is definitely something you want to consider.”

RELATED:I Lost 32 Pounds of Fat and Inches Off My Waist With This Method

There Are Also Natural Ways to Stabilize Your Blood Sugar

Running Women Jogging in CountryShutterstock

“The reason that ozempic is so effective is because it helps to control your appetite and ultimately helps to stabilize your blood sugar. And the good news here is that there are natural ways to mimic this without these side effects. By making a few small diet and lifestyle changes like starting your day with a high protein and high-fat breakfast, taking walks after your meals, and supplementing berberine, you can balance your blood sugar and make weight loss easier,” she reveals.

She Recommends Trying Berberine

“Berberine is a supplement that is extremely effective,” she says. “It's a natural compound that has been extensively studied and proven to lower blood sugar and improve insulin sensitivity, which can be a game changer for your health and your weight loss efforts,” she continues.”Like I said, it's been heavily researched and shown to be extremely effective, so it's worth giving it a try.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

11 Signs Ozempic Is Not for You

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Ferozan Mast
By Ferozan MastAug 25, 2024
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Type 2 diabetes drug Ozempic is clearly very effective as a weight-loss tool—but it may not work for everyone. As people respond differently to different drugs, side effects that barely register for one person may seem debilitating for another. Is it worth it? Some experts say the weight loss results are beneficial far beyond mere superficial reasons. "By treating obesity, you’re effectively potentially treating over 200 other obesity-related or weight-related diseases," Dr. Ania Jastreboff, an associate professor of medicine at the Yale School of Medicine who serves on the scientific advisory board of Novo Nordisk, tells NBC News.

“Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” researcher Mohit Sodhi tells NBC News. If the negative side effects outweigh the efficacy of the medication, it might not seem worth it. Here are 11 signs Ozempic may not be for you.

Vision Problems

Close up portrait of an attractive man with eyeglasses. Poor young guy has eyesight problems. He is rubbing his nose and eyes because of wearinessShutterstock

Ozempic may negatively impact your eyesight. “It may seem strange that a drug made to help control diabetes could make your eyesight worse, but it’s something we’ve known about for a while,” saysRaj K Maturi, MD. “A large clinical study suggested that there is an association between blood sugar control and worsening of diabetic retinopathy.”

Ozempic Face

Sad,Wealthy,Woman,Suffering,From,Depression,Hiding,Her,Face,MoneyShutterstock

“Ozempic face” is the term used to describe the effect of quick fat loss on facial appearance. “You may have heard about "Ozempic face" as a side effect of GLP-1 drugs, though the term is misleading because this can be a side effect of any GLP-1 drug or any other cause of rapid weight loss,” says Harvard Health. “If weight is lost in a more gradual way, these changes may not be as noticeable. It's the faster pace of weight loss that occurs with GLP-1 drugs that can make facial changes more obvious.”

Vomiting and Nausea

Young woman sitting on the bed with hard stomach pain.Shutterstock

Nausea and vomiting are among the more debilitating side effects of taking Ozempic. “Nausea can be managed by avoiding strong smells and eating crackers, mint, or ginger-based food or drinks about a half hour after taking a GLP-1 drug,” says Harvard Health. “Vomiting can be managed by staying well hydrated and having more frequent meals in smaller amounts.”

Gallbladder Warning

Woman with abdominal pain in the middle above the navel. She sits on the sofa at home.Shutterstock

In some rare cases, taking drugs such as Ozempic may cause gallbladder issues. “Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” according to research published in the Journal of the American Medical Association.

Low Blood Sugar

Dizzy Woman With Balance Loss. Vertigo DisorderShutterstock

Taking Ozempic may cause hypoglycemia, which comes with its side effects. “Signs and symptoms of low blood sugar may include dizziness or lightheadedness, blurred vision, anxiety, irritability or mood changes, sweating, slurred speech, hunger, confusion or drowsiness, shakiness, weakness, headache, fast heartbeat, and feeling jittery” Ozempic makers warn.

GI Issues

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

Some people experience unpleasant GI issues such as diarrhea and constipation. “Diarrhea can be managed by drinking plenty of water and avoiding dairy products and high-fiber foods until symptoms go away,” says Harvard Health. “Constipation can be managed by getting enough fiber in your diet and drinking plenty of water.”

RELATED: The Healthiest and Unhealthiest Ways to Cook Your Eggs

Pancreatitis

Mature woman doctor talk with patient about diagnose at doctors officeShutterstock

Ozempic is linked to pancreatitis, so people at risk of the condition should be wary. “We generally do not use this class of medicines if someone has a history of pancreatitis,” Dr. Cecilia Low Wang tells UCHealth.

Kidney Issues

Young woman touching her kidney in pain.Shutterstock

“In people who have kidney problems, diarrhea, nausea, and vomiting may cause a loss of fluids (dehydration), which may cause kidney problems to get worse,” Ozempic makers warn. “It is important for you to drink fluids to help reduce your chance of dehydration.”

Adjust Your Dose

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

Sometimes, the dose itself might be the problem. “About one in five people might stop because they are experiencing bad side effects,” Dr. Low Wang says. “I encourage some patients to stay at the lower dose level for a longer period of time to see if they can tolerate it better and still get some benefit from the medication. Or if they don’t tolerate this medication, we might try a different one.”

Address the Issue

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

Taking Ozempic without addressing the cause of weight gain may undermine long-term weight loss. “There are lots of emotional and behavioral factors that contribute to health and eating patterns. Suppose you're not addressing those issues while taking a medication that's designed to help weight loss. In that case, you're really going to compromise the overall effectiveness of the medicine,” says Joseph Trunzo, PhD, Psychology professor and associate director of Bryant’s School of Health and Behavioral Sciences.

RELATED: 7 Things to Do When You Wake Up to Melt Fat

Weight Loss Plateau

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If you stop taking Ozempic, your weight may pile back on. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. “This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 New Ozempic and Wegovy Side Effects

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Ferozan Mast
By Ferozan MastAug 19, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

With 1 in 8 US adults having tried a GLP-1 drug like Ozempic or Mounjaro at some point and half of those currently using a prescription, approximately 15 million people are taking these drugs, according to a survey by KFF. With the popularity of these medications exploding, tracking side effects is more important than ever. New research published in JAMA shows that non-diabetics who take the drugs could experience serious and unpleasant side effects. Here’s what those side effects are, plus others to expect from taking a GLP-1 drug.

Pancreatitis

Doctor with human Pancreatitis anatomy model with Pancreas, Gallbladder, Bile Duct, Duodenum, Small intestine. Pancreatic cancer, Acute and Chronic pancreatitis, Digestive system and Health conceptShutterstock

Non-diabetic users have a roughly nine times higher chance of developing pancreatitis. “It's definitely important that we're talking about this, but I want to keep it in perspective,” Dr. Tara Narula tells TODAY. “These drugs have been around and treating diabetic patients for over ten years, and we've really known about a lot of these side effects, bowel obstruction, pancreatitis, in fact, many of them are on the labels for these drugs.”

Bowel Obstruction

Non-diabetic users have a four times higher risk of a bowel obstruction. “But the absolute risks are small, so these are rare,” Dr. Narula says. “We're talking about, for example, gastroparesis, which is this concept of slowing stomach emptying. We're talking about going from 0.3% with these non-GLP drugs to 1% with Ozempic, 0.3% to 0.8 or 0.7% with the other drugs. So these are small increases.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Stomach Paralysis

Young woman sitting on the bed with hard stomach pain.Shutterstock

Non-diabetic users have a more than three-and-a-half times higher risk of stomach paralysis. “That's actually how this drug partially works, which is slowing the emptying of the stomach,” Dr. Narula says. “So it helps you feel fuller longer. The problem is, in some people, if it is severe, you will end up with nausea, vomiting, abdominal pain, feeling full bloating. So it's important we're raising awareness, but we want to keep it in perspective.”

No Off-Label Drugs

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Dr. Narula makes it clear no one should be trying to get these drugs without going through a medical professional. “People should not be getting this drug off the internet,” she says. “They should not be getting it without sitting down with a healthcare provider who can really talk to you about the risks and the benefits. Are you someone, for example, who has a history of bowel problems or pancreatitis? Then you probably shouldn't be taking this drug. Do the benefits outweigh? And yes, for obesity, we're talking about cardiovascular risks, cancer risks.”

Take It Slow

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

Dr. Narula recommends starting on a low dose and increasing if necessary. “For a lot of people, there is going to be a benefit here, but you really want to do it the right way in terms of starting these drugs. Start low; you don't increase it until four to six weeks. You monitor for side effects, and if you need to, you can lower the dose. This healthcare provider should be talking to you about non-GI risks as well.”

There Are Benefits Too

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

Dr. Narula says 40 to 60% of my patients are talking about GLP-1 drugs. “I mean, so many of my patients struggle with obesity, and many of them want to know about other options besides bariatric surgery and meeting with a nutritionist,” she says. “They say I've tried everything, and I can't figure out a way to lose weight. And we know that with these medications, we are seeing benefits in a cardiovascular high-risk population for lowering the risk of heart attack and stroke. So there are benefits for those people. So it is important to talk to your doctor about it. It's not for everyone. It may be for you, but really have that conversation.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Vision Issues

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Ozempic and Wegovy may also cause several other side effects, like vision issues. “It may seem strange that a drug made to help control diabetes could make your eyesight worse, but it’s something we’ve known about for a while,” says Raj K Maturi, MD. “A large clinical study suggested that there is an association between blood sugar control and worsening of diabetic retinopathy.”

Hypoglycemia

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Ozempic may cause hypoglycemia in some people. “Signs and symptoms of low blood sugar may include dizziness or lightheadedness, blurred vision, anxiety, irritability or mood changes, sweating, slurred speech, hunger, confusion or drowsiness, shakiness, weakness, headache, fast heartbeat, and feeling jittery” Ozempic makers warn.

Gallbladder Issues

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Some people taking GLP-1 drugs may experience gallbladder issues. “Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” according to research published in the Journal of the American Medical Association.

Thyroid Cancer

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Ozempic may cause thyroid cancer, but a study shows no significant risk. “Our study covers a broad group of patients and provides strong support that GLP-1 analogs are not associated with an increased risk of thyroid cancer,” Björn Pasternak, principal researcher at the Department of Medicine at Karolinska Institutet, said in a statement.

RELATED:20 Possible Ozempic Side Effects

Ozempic Face

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Fast weight loss may lead to a more hollowed-out look to the face, hence the term ‘Ozempic Face’. “The term is misleading because this can be a side effect of any GLP-1 drug or any other cause of rapid weight loss,” Lisa Catanese, ELS, says via Harvard Health. “If weight is lost in a more gradual way, these changes may not be as noticeable. It's the faster pace of weight loss that occurs with GLP-1 drugs that can make facial changes more obvious.”

GI Issues

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GLP-1 drugs may cause constipation and diarrhea. “Gradual dosing while on Ozempic is crucial to mitigate the risk of severe constipation associated with higher doses,” Andrew Le, MD, tells Buoy Health. “Constipation caused by Ozempic usually subsides over time, with the median duration of constipation lasting 47 days.”

Fatigue and Headache

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Fatigue and headaches are also common side effects. “Gastrointestinal problems are the most common side effects since Wegovy can slow down people’s digestive systems,” Dr. Cecilia Low Wang, endocrinology, diabetes and metabolism expert, tells UC Health. “During clinical trials, some participants experienced nausea, diarrhea, vomiting, constipation, abdominal pain, headache, fatigue, indigestion, dizziness, bloating and gas.”

RELATED: I Lost 10 Pounds in 30 Days With Walking and Eating Real Food

Severe Side Effects

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Dr. Low Wang says side effects can be so severe some people stop taking the drug. “About one in five people might stop because they are experiencing bad side effects,” she tells UC Health. “I encourage some patients to stay at the lower dose level for a longer period of time to see if they can tolerate it better and still get some benefit from the medication. Or if they don’t tolerate this medication, we might try a different one.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Wegovy vs Ozempic: Pros and Cons for Weight Loss Treatment

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Ferozan Mast
By Ferozan MastMay 20, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Ozempic and Wegovy are both used for weight loss—but only one is FDA-approved as a weight loss drug. “As with any drug, you always have to weigh the benefits and risks,” Dr. Cecilia Low Wang, a UCHealth expert in endocrinology, tells UCHealth Today. “Even though this can be an amazing drug for many people, each person is unique, and you need to make an informed decision.” Here are some pros and cons of Ozempic Vs. Wegovy, according to experts.

Semaglutide Active Ingredient

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Ozempic and Wegovy both contain semaglutide. “Semaglutide mimics a naturally occurring hormone called GLP-1 that is released in the gut when we eat,” Richard D. Siegel, co-director of the Diabetes and Lipid Center and a doctor at the Weight and Wellness Center at Tufts Medical Center, tells Friedman School of Nutrition. “GLP-1 prompts the body to produce more insulin and has actions in the appetite pathway in the brain. The doses of these medications are much higher than what the gut makes naturally. They seem to reduce cravings and dull the desire to eat.”

PRO: Ozempic Has Been Around For Longer

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

Ozempic has been around longer than Wegovy. “Ozempic has been used to treat type 2 diabetes since 2017, so we have a lot of data showing this class of drugs is safe, at least at lower doses,” Dr Siegel says. “A lot of people are taking Wegovy and Ozempic now. That means we are gathering a lot of additional real-world information about side effects and safety.”

CON: Ozempic Is Not a Weight Loss Drug

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named “ozempic”, is a diabetes medicine to improve blood sugarShutterstock

Ozempic was created specifically to treat type 2 diabetes, not for weight loss. “As a Certified Diabetes Care and Education Specialist, I am concerned about the health of our patients living with diabetes who are unable to receive their prescribed medications, such as Ozempic, due to shortages,” Shana Nicholson, Manager at the Baptist Health Diabetes Management Programs, tells Baptist Health.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

CON: Ozempic is For Diabetes Primarily, so is it for You?

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Some experts recommend actual weight loss drugs—such as Wegovy—over diabetes drugs. “Ozempic is used to manage blood sugar from diabetes,” Nicholson says. “I urge those with prescriptions for Ozempic for weight loss and not for diabetes management to contact their healthcare provider to be switched to a comparable FDA-approved medication for weight loss.”

PRO: Wegovy For Weight Loss

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Wegovy is specifically designed and approved to deal with obesity. Not only does the drug encourage weight loss, it can also help prevent major cardiac events. “The thinking is that if obesity is treated early, these cardiovascular-related benefits will start to occur even in the first three years,” says Harlan Krumholz, MD, SM. “This could mean that even more benefit will accrue over the long-term.”

CON: Ozempic Side Effects

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Ozempic may have unpleasant side effects for some people, including nausea and GI issues. Vomiting, diarrhea, and constipation have also been reported from people taking both Ozempic and Wegovy.

CON: Wegovy Side Effects

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Wegovy side effects are also unpleasant, maybe even moreso, as Wegovy contains a higher level of semaglutide. “Common side effects of Wegovy may include nausea, diarrhea, vomiting, constipation, stomach (abdomen) pain, headache, tiredness (fatigue), upset stomach, dizziness, feeling bloated, belching, low blood sugar in people with type 2 diabetes, gas, stomach flu, heartburn, and runny nose or sore throat,” says Wegovy.com.

RELATED:20 Possible Ozempic Side Effects

CON: “Ozempic Face”

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Ozempic face is a term used to describe the sagging skin and aged appearance of someone who has lost weight too quickly. The term is usually known as Ozempic face and not Wegovy face, as Ozempic is the better known drug in popular culture.

CON: Potential Ozempic Side Effects

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Ozempic comes with some potential side effects. "Your blood sugar can drop too low, for example. You can have dizziness, you can have vomiting. If you have a history of thyroid cancer, it can reintroduce that cancer into your body,” Dr. Janette Nesheiwat said during an appearance on Mornings with Maria. “But why it's making headlines now is it's found to cause what's called intestinal obstruction. And that's not a common thing, but it's important that you're aware of these potential side effects. Intestinal obstruction could be life-threatening.”

CON: Potential Wegovy Side Effects

Packaging box of Wegovy (semaglutide) injectable prescription medication, weight-loss drug from Novo Nordisk AS. Pharmacy shop shelves in background. Copenhagen, Denmark - November 13, 2023.Shutterstock

Wegovy, like Ozempic, carries risk. “Wegovy also contains warnings for inflammation of the pancreas (pancreatitis), gallbladder problems (including gallstones), low blood sugar, acute kidney injury, hypersensitivity reactions, diabetic retinopathy (damage to the eye's retina), increased heart rate and suicidal behavior or thinking,” says the FDA. “Patients should discuss with their health care provider if they have symptoms of pancreatitis or gallstones.”

RELATED: 20 Incredible Ozempic Success Stories of All Time

PRO: Ozempic Weight Loss

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Ozempic might not technically be a weight loss drug, but it does work. “Ozempic can help people lose weight, which can reduce the risk for many other serious health conditions, such as heart problems,” says UC Davis Health. “Semaglutide treatments can also be used as an alternative to bariatric surgery for some patients who are obese.”

PRO: Wegovy Works

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A study funded by Novo Nordisk shows that Wegovy can help obese adults lose weight. “The study showed that when Wegovy was used for 15 months with lifestyle support from a professional to follow a calorie-reduced diet and to get more active, people lost on average 15% of their body weight,” Specialty Registrar in Cardiology at St Bartholomew’s Hospital Dr Mihir Sanghvi tells the British Heart Foundation.

CON: Wegovy and Insurance

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Because Wegovy is specifically designed for weight loss, it is harder to get covered than Ozempic, making it very expensive. “Wegovy is a once-weekly injection approved by the FDA in 2021 for chronic weight management. It's the first drug approved for this purpose since 2014,” says UC Davis Health. “One other difference is that Ozempic is typically covered by health insurance, while Wegovy is often not covered.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Should You Take Either?

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Both Ozempic and Wegovy are effective weight-loss drugs, but anyone interested in taking them must talk to a health professional first to weigh the risk vs reward. “Ozempic and Wegovy have different intended uses; however, both medications work by slowing digestion and reducing appetite,” according to DrugWatch. “As a result, doctors may prescribe either for weight management.”

RELATED:I Lost Over 50 Pounds Doing the 75 Hard Method

Wegovy. Vs. Ozempic: The Bottom Line

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

While both Wegovy and Ozempic contain the same active ingredient—semaglutide—Wegovy has a higher concentration, which can make side effects more severe. Ozempic is not approved for weight loss, and using it for weight loss reasons could prevent people with type 2 diabetes from having access to the drug.

💪🔥Body Booster: Both Wegovy and Ozempic must be prescribed by a medical professional who can explain possible outcomes both good and bad.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
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Christopher Roback
By Christopher RobackMar 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Who Should Consider These Treatments?

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"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

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Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

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The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

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When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

She Lost Over 20 Lbs with 7 Weight Lifting Tips

Mahtab Ekay fitbymahtab
​Step Two: Increase Protein Intake
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Leah Groth
By Leah GrothMar 02, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you strength training to lose weight? If so, there are a few tweaks you can make to your routine to accelerate the weight loss process. Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new post she shares a few of her hacks. “If you are lifting weights and your goal is to lose fat and build muscle at the same time, here are my 7 best tips to make it happen,” she writes.

Sets: Quality > Quantity

“If you have 3 sets planned for an exercise, those should be 3 working sets. This means they should be close to failure—where you can barely complete the last rep. The real growth happens in the 2-3 reps after you feel like you’re done,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Reps: Go Heavy

When it comes to reps, go heavy. “The myth that high reps with lower weight are better for fat loss needs to go. Instead, aim for 8-12 reps with heavier weights. This rep range is ideal for hypertrophy (muscle growth) while also building strength,” she claims.

Cardio: Time it Right

How you time your cardio makes a difference. “If you want to incorporate cardio, do it after your lifting session or on rest days. Doing cardio before lifting can sap your strength and take away from your ability to give 100% in your strength training,” she says.

Rest Time: Don’t Rush It

Don’t rush your rest time. “You don’t need to keep your heart rate up during your entire workout. In fact, the opposite is true! Take 1.5-2 minutes to fully recover and lift heavier during your working sets. Quality over speed!” she says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Nutrition: Eat Near Maintenance

As for nutrition, eat near maintenance. “To build muscle and lose fat, I recommend eating close to maintenance calories or a slight deficit—not more than a 500-calorie deficit per day. Don’t go into a crazy deficit—it’ll make it harder to maintain your strength and muscle while losing fat,” she says.

Progressive Overload

“Even if you’re in a slight deficit, you should still aim to get stronger. Try to progressively overload your lifts by adding weight or increasing reps over time. Some lifts like the bench press might be harder to progress, but there are ways around it!” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Start with Compound Movements

Finally, start with compound movements. “Always begin your workout with compound lifts (squats, deadlifts, bench presses) because they recruit more muscle groups, and since your energy is highest at the start, you can lift heavier and perform better,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Lbs Walking Just 15 Minutes Every Day

Nicole Collet thecollets
Woman Lost 7 Pounds in 3 Weeks Eating This Protein Dessert Every Night
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Christopher Roback
By Christopher RobackMar 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting an exercise routine when you're significantly overweight can feel impossible. For Nicole Collet, a weight loss coach who lost an impressive 130 pounds and kept it off for nine years, the answer wasn't complicated—it was walking for just 15 minutes every day. "When I was morbidly obese, there wasn't much I could do in the form of exercise because of my weight, but I could walk," Nicole explains. Her journey proves that sustainable weight loss doesn't require counting every step or spending hours exercising—just consistent, manageable action that anyone can follow.

Forget Counting Steps, Focus on Time Instead

Nicole's initial mistake was obsessing over step counts rather than creating a sustainable habit. "I set a goal to walk 10,000 steps every single day, but I'm an all or nothing person. So I set it in stone," Nicole shares in her post. At 275 pounds with painful plantar fasciitis, this ambitious target quickly became overwhelming.

The solution was simple yet effective. "I decided to start with 15 minutes because it wasn't too low, but it wasn't too high," she says. This approach allowed her to go at her own pace, taking breaks when needed, while still maintaining consistency. By focusing on completing 15 minutes daily—regardless of distance covered—Nicole created a sustainable habit she could actually stick with.

RELATED:Here's How Long Your Incline Walking Workout Should Be To Shrink Belly Fat

Invest in Proper Footwear for Success

One critical lesson Nicole learned was the importance of proper shoes. "I had a flip-flop thing. And I thought it would be a great idea with plantar fasciitis at 275 pounds to try walking in flip-flops," Nicole recalls with amusement. This uncomfortable experience left her feet so sore she didn't want to walk again.

"Wearing really good supportive shoes and investing in good quality ones like New Balance or whatever feels good on your foot is really important," Nicole emphasizes. Good footwear helped alleviate her foot pain and allowed her to gradually increase her walking time as she progressed.

Don't Fall Into the "Too Much Too Soon" Trap

Going overboard with exercise intensity was another pitfall Nicole and her husband Kyle experienced. "When we first started, we tried to do way too much, way too intense, go way too far from the house, go longer than the 15 minutes, and we would end up just exhausted and sore," Nicole explains.

Even years into their fitness journey, they sometimes make this mistake. Nicole shares, "In the last summer, Kyle and I were doing a mini cut. We just were like, hey, we're in a calorie deficit. It'd be a great idea to go for a two-hour walk in the forest." The result was extreme hunger and exhaustion that derailed their progress. Finding a moderate, sustainable pace prevents this self-sabotaging cycle.

Find Your Sweet Spot: Not Too Little, Not Too Much

The opposite problem—doing too little—can be just as detrimental. "Whenever we would go overboard, because Kyle and I are all or nothing, black-or-white thinking kind of people, we'd pull way back and then we would go from like an hour to five minutes," Nicole admits.

This all-or-nothing approach extended to their eating habits too. "We'd be like well I think we both need a large pizza each... or the opposite and we'd be like okay we ate too much yesterday so now let's only eat like egg whites and tuna," she says. Finding a sustainable middle ground—not too intense, not too easy—proved key to their long-term success.

RELATED: This Is Exactly How to Lose Body Fat This Year

Combine 15 Minutes of Walking With Portion Control

Nicole's 50-pound weight loss in three months didn't come from walking alone. "I paired my walking of 15 minutes every day with portion control," she explains. This combination created the calorie deficit necessary for significant weight loss.

The dietary component is essential, according to Nicole. "It's very important that you are eating in a calorie deficit and adding some walking or exercise that you like to do as a cherry on top because the diet comes first." This balanced approach addresses both sides of the weight loss equation.

Build Consistency Before Increasing Time

Nicole's 15-minute walks gradually became easier as she lost weight. "By the end of the three months, I had lost the 50 pounds. I also had increased my stamina and I was lighter," Nicole shares. Eventually, she could walk the full 15 minutes without stopping and her plantar fasciitis improved.

Through consistent effort, Nicole and Kyle gradually built their endurance. "We went from 15 minutes to now doing 60 minutes. It took a long time, but we slowly built and that's because it's sustainable," she says. This slow-and-steady approach has helped them maintain their weight loss for nine years.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Why 15 Minutes of Walking Works Better Than Other Exercises

After trying numerous exercise options, Nicole and Kyle found walking most effective for long-term weight management. "After everything we've tried, we have found walking to be the best for burning fat, helping us lose weight," Nicole explains.

The simplicity and accessibility of walking makes it ideal for sustainable weight loss. "Walking at a leisurely pace consistently not only helped us lose 130 pounds each but it's helped us keep the weight off for over nine years," Nicole says. This low-impact exercise allows for consistent daily activity without burnout or injury.

Make Your 15-Minute Walks Enjoyable, Not Punishing

Nicole emphasizes the importance of enjoying your weight loss journey. "Making weight loss fun, not making it a punishment, is one of those things that I realized," she shares. Choosing activities and foods you enjoy increases the likelihood of sticking with them.

As Nicole puts it, "Consistency over perfection, slow and steady wins the race. Pick something you can do for exercise and pick things you like to eat so that you can do it for life." This mindset shift transforms weight loss from a temporary diet into a sustainable lifestyle.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Mindset For Long-Term Success

Beyond physical changes, Nicole reminds us of the mental and emotional components of weight loss. "Remember friends that weight loss isn't just about the number on the scale. It's also about here and here—heart and mindset," Nicole encourages.Success comes from building sustainable habits that fit your life and preferences. "Fight through it. You can do it. Don't give up," Nicole advises. By focusing on consistency rather than perfection, anyone can achieve lasting weight loss results—starting with just 15 minutes of walking every day. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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