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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.

11 Signs Ozempic Is Not for You

Here are her lifestyle tips.

Ferozan Mast
By Ferozan MastAug 25, 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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Ferozan Mast
By Ferozan MastAug 25, 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
Nutrition & Diet

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

Legs of men standing on scales weight. Concept of health and weight loss.Shutterstock

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.

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Nutrition & Diet

11 Signs Ozempic Is Not for You

Portrait of depressed woman sitting alone at home and looking away with sad expression holding hands on chin, deep thoughts feeling lonely. Frustrated blonde female pondering make difficult choice.
Shutterstock
Ferozan Mast
By Ferozan MastAug 25, 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
Follow:
FACT CHECKED BY Christopher Roback
✓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.

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

Legs of men standing on scales weight. Concept of health and weight loss.Shutterstock

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

4 Things You Need to Know Before Quitting Ozempic

Meghan Garcia-Webb
Copyright Meghan Garcia-Webb/YouTube
Christopher Roback
By Christopher RobackMar 23, 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.

Have you considered quitting Ozempic because of nausea, fatigue, or other uncomfortable side effects? You're not alone. Many patients struggle during their first weeks or months on GLP-1 medications. Dr. Meghan Garcia-Webb, a Boston-based physician board-certified in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, has guided hundreds of patients through their weight loss journeys. She shares four essential insights that could transform your experience and help you achieve the results you're looking for before you decide to stop your medication.

1: Know When to Seek Emergency Care

Your safety is the absolute priority when taking Ozempic or other GLP-1 medications. Dr. Meghan emphasizes that ruling out medical emergencies must come first when experiencing severe side effects. "Pancreatitis, gastroparesis, bowel obstruction, gallbladder issues, gallstones—there are a lot of serious medical issues that can happen with these medications," she explains to her patients. Though these complications are rare, they require immediate medical attention.

"The number one thing is you have to make sure that people are not having a medical emergency," Dr. Meghan stresses in her practice. "I have to make sure they're eating, drinking, having bowel movements, urinating, like all the basic functions are happening."

Before assuming Ozempic is causing your symptoms, Dr. Meghan recommends considering other possible causes. "I would hate to blame things on the medication when maybe they have the flu or maybe they had food poisoning," she tells patients. "I've definitely had patients who started a supplement and they feel terrible around the same time and they feel awful, but then they stop the supplement and they feel better."

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

2: Understand Your Side Effect Pattern

Tired woman after a workout in the gym locker room​Overdoing Pre-WorkoutShutterstock

Timing matters when it comes to Ozempic side effects. Dr. Meghan suggests tracking when your symptoms occur relative to your injection schedule. "Are you fatigued all the time, the whole week, or are you fatigued in the 24 to 48 hours after you take your injection?" she asks her patients.

Recognizing patterns helps manage expectations and plan your activities accordingly. "For some people it's like, it hits them on a particular day," Dr. Meghan explains. "They can kind of set their clock by it."

This awareness can make side effects more manageable. "If that's the case, sometimes that makes it a bit more manageable because then the patient knows what to expect," she tells them. "Actually I'm not tired all the time. I'm tired two days after I take my shot. And if I just plan around that, actually the rest of the week isn't so bad."

3: Prioritize Proper Nutrition

Wooden box filled fresh vegetables​She Eats Balanced Blood Sugar Meals and Eats Veggies FirstShutterstock

Reduced appetite is common when starting Ozempic, but proper nutrition remains essential. "The goal is not to become malnourished on these medications," Dr. Meghan cautions all her patients.

For those whose appetite decreases significantly, she has specific recommendations. "I always have to make sure that they're eating. I don't want people having three bites of food and calling it a day," Dr. Meghan shares in her consultations. "If people's appetite is really reduced when they first start it, I'm definitely having them start a multivitamin if they can tolerate it."

Dr. Meghan sometimes suggests temporary solutions. "I don't love protein shakes, but sometimes this is a helpful place to add it in short term because it can be a little more easy for people to get their nutrients that way," she explains. "You just have to be a little flexible, especially in the beginning."

RELATED:20 Possible Ozempic Side Effects

4: Try These Medication Management Strategies

open the bathroom door, go to toilet​Sign 6: Digestive DistressShutterstock

Before quitting Ozempic, Dr. Meghan recommends several proven strategies that have helped many of her patients continue their treatment successfully. Some patients tell her about severe side effects that lead them to consider stopping. One patient reported, "I'm constantly constipated and throwing up. Please be very careful if you take these medications." Another experienced "bad shivers, not feeling great week two," and contemplated quitting.

A third patient shared that after seven months, they were still struggling significantly: "I've lost a lot of muscle and it's very devastating because it's difficult to do anything when you have zero energy and you're always nauseous. I'm down 40 pounds, but with the muscle loss, it's not worth it."

Dr. Meghan acknowledges these medications come with serious effects. "They are serious medications with serious side effects and are definitely not something to be taken lightly or casually," she emphasizes. "My heart goes out to you because we hear a lot about how great they are, but they are serious medications."

Add Supportive Medications

Woman has reflux acids at parkShutterstock

Anti-nausea medication and other treatments can make a significant difference for Ozempic users. "Is this a patient who's going to do well with some Zofran on hand, some anti-nausea medication?" Dr. Meghan considers when helping patients. "Is this a person that we should think about adding some medication for acid reflux? Is this a person that maybe needs some Imodium for diarrhea or a short-term laxative?"

She evaluates which "as needed" medications would really benefit each patient. For long-term use, she asks, "How often are you using them? How much of a burden is this for you?"

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

Try a Slower Titration

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

Rushing to higher doses of Ozempic isn't always beneficial. "It's not a race," Dr. Meghan emphasizes to her patients. "I'm just going to keep somebody at the dose they're at or lower the dose. Just keep them there for a little while. Give their body a little bit more time to adjust, catch up, see where they're at."

This approach often yields results. "Maybe the side effects go away. And then maybe we try again, or maybe we just keep them at the lower dose," she explains. "Extending the time or bumping the dose down can be very helpful."

Consider Extended Intervals

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, loss​The Right Way to StopShutterstock

Spacing out Ozempic doses can provide relief while maintaining benefits. "Sometimes I'll have them just do the dose every 10 days instead of every week and see if that makes things a little bit easier in the short term as well," Dr. Meghan shares with patients experiencing significant side effects.

This simple adjustment gives the body more time between doses to recover from side effects while still providing some therapeutic benefits.

RELATED:20 Things to Avoid While on Ozempic

Switch Medications

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own AlternativesShutterstock

Different GLP-1 medications may produce different side effect profiles for individual patients. "Sometimes I'll think about maybe changing them to a different GLP-1 medication," Dr. Meghan explains when Ozempic isn't working well.

This approach depends on practical factors. "This provided that their insurance will cover it, it's available. You know, all those logistical things, operational things are not a problem," she notes.

Dr. Meghan offers specific examples to her patients: "They're not doing well on Saxenda and maybe we should try Zepound or vice versa, or maybe we should try Wegovy instead of the Zepound."

When GLP-1 Medications Might Not Be Right for You

Overweight woman discussing test results with doctor in hospital​ The Importance of Medical SupportShutterstock

Sometimes, despite trying all four strategies, Ozempic or another GLP-1 medication simply isn't the right fit. "There are going to be those patients that I feel, they feel, we agree the medication is not a good fit for them for whatever reason," Dr. Meghan acknowledges.

This decision comes after thorough consideration. "They haven't been able to tolerate it. We've given it the amount of time that they can realistically give to it," she explains to patients. "Not all medication works well for everybody."

Dr. Meghan highlights this remains relatively uncommon. "That's going to be a very individual tailored discussion and decision," she explains. "Really, that's pretty rare on my end, but sometimes it's just not going to be a good fit. And that's okay. There are other options."

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Talk to Your Doctor

Doctor talking to patient in office​Know When to Seek Professional HelpShutterstock

The most important step is consulting with your doctor. "That's a good time to really have a more in-depth discussion with your prescribing physician as well," Dr. Meghan advises.

Remember, your weight loss journey is unique, and finding the right approach for your body might take time. Consulting with qualified medical professionals ensures you're making informed decisions about your health and well-being.

Nutrition & Diet

20 Things You Need to Know About Ozempic and Weight Loss

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesity
Shutterstock
Leah Groth
By Leah GrothMay 12, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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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.

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

Are you thinking about using Ozempic or another weight loss drug? Before you schedule an appointment with an MD or telemedicine doctor, educating yourself about the drug will give you a better idea of whether or not it’s worth it. Here is everything you need to know about Ozempic—how it works and its benefits for weight loss, how much it costs, and the potential side effects.

How Ozempic Works

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

How exactly do weight loss drugs help you lose weight? “Ozempic enhances the release and action of insulin throughout the body, which helps with fat loss,” explains Dr. Sue Decotiis, MD, NYC weight-loss doctor.

Ozempic Shuts Down Your Appetite, and You Feel Full Faster

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

“Weight loss drugs also have a tremendous effect on satiety, shutting down appetite so the patient feels very full after eating much less food,” she explains. “Ozempic acts on receptors in the gut and brain that regulate appetite.”

It Also Resets Your Rate for Fat Burning

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Ozempic also targets the centers in the brain that resets a person’s set rate for fat, Dr. Decotiis says. “When your set rate is higher for fat, you tend to hold more weight. When people go on Ozempic it resets the amount of weight that your body wants to hold onto.”

It Improves Insulin Function

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

The main way Ozempic works is changing the way insulin works, explains Dr. Decotiis. “When insulin works well, you can burn fat, when it doesn’t you gain weight,” she says.

It Helps Regulate Hormones

Portrait of stressed young housewife in modern kitchenShutterstock

“It helps regulate people’s hormones that have changed due to aging, stress, etc., so that they can lose weight,” she continues. “When people age their hormones change and it’s harder for them to lose weight. Ozempic stimulate the hormones needed in the body for fat loss.”

It Can Help with Self-Esteem and Rarely Leads to Depression

Relaxed serene pretty young woman feel fatigue lounge on comfortable sofa hands behind head rest at home, happy calm lady dream enjoy wellbeing breathing fresh air in cozy home modern living roomShutterstock

Dr. Decotiiis has seen a lot of positive effects on personality in her practice. “When people lose weight, they have better self-esteem, and they feel more confident in their own skin,” she says. “I have people who were using sedatives for anxiety or depression, and then when they took these drugs, they felt better and didn’t need them as much. My patient who had ADHD felt they had better focus and concentration. I have never had anyone who’s gone into depression or has felt worse after taking these drugs. My advice is to know who the patient is and supervise them accordingly.”

Ozempic Is Actually Only Approved for Those with Type 2 Diabetes

Measuring blood sugar with a blood glucose meterShutterstock

According to the National Library of Medicine Ozempic is approved to control blood sugar levels in adults with type 2 diabetes when other medications do not control the sugar levels well enough.

It Can Also Help with Heart Health

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

It is also used to reduce the risk of a stroke, heart attack, or death in adults who have type 2 diabetes along with heart and blood vessel disease. “It is not used to treat type 1 diabetes or diabetic ketoacidosis,” they say.

Wegovy Is Approved for Weight Loss

Overweight female is standing on white scales at homeShutterstock

“Semaglutide injection (Wegovy) is used to reduce the risk of a stroke, heart attack, or death in adults who are overweight or obese along with heart and blood vessel disease,” they say, adding that “used along with an individualized low-calorie, low-fat diet and exercise program” it can help with weight loss “in obese adults or overweight adults who may also have high blood pressure, diabetes, or high cholesterol” and in obese children 12 years of age or older.

It Comes in a Prefilled Pen

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

Semaglutide injection comes in a prefilled dosing pen injected once a week under the skin. “Use semaglutide injection on the same day each week at any time of day. You may change the day of the week that you use semaglutide as long as it has been 2 or more days (48 or more hours) since you used your last dose,” they say.

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

You Usually Start on a Low Dosage and Work Your Way Up

Doctor talking to patient in officeShutterstock

Your doctor usually gets you started on a lower dosage, increasing it after four weeks. “Your doctor may increase your dose again after another four weeks based on your body's response to the medication,” they say.

Most Common Side Effects

Young man having nausea at home. Feeling sickShutterstock

These are the most common side effects of Ozempic and Wegovy:

  • nausea
  • vomiting
  • diarrhea
  • abdominal pain
  • constipation
  • heartburn
  • burping

More Serious Side Effect

Portrait Of A Young Woman Suffering From Chest PainShutterstock

There are also some potential serious side effects:

  • ongoing pain that begins in the upper left or middle of the stomach but may spread to the back, with or without vomiting
  • rash; itching; swelling of the eyes, face, mouth, tongue, or throat; or difficulty breathing or swallowing
  • decreased urination; or swelling of legs, ankles, or feet
  • vision changes
  • fainting or dizziness
  • pain in upper stomach; yellowing of skin or eyes; fever; or clay-colored stools (in those receiving semaglutide [Wegovy] for management of weight loss)
  • rapid heartbeat
  • dizziness, light-headedness, sweating, confusion or drowsiness, headache, blurred vision, slurred speech, shakiness, fast heartbeat, anxiety or irritability or mood changes, hunger, weakness, or feeling jittery

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

How Much Does Ozempic Cost?

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

Just because your doctor prescribes Ozempic doesn’t mean insurance will cover it. The cost of Ozempic weighs heavily on whether your health insurance company believes that you qualify for the drug.

It’s Very Expensive Without Insurance

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

Ozempic is expensive if your insurance refuses to cover it. According to GoodRX, without insurance Ozempic can cost as little as $937.98 per month and as much as $1,014 per month.

How Much Does Ozempic Cost with Insurance

Doctor talking to patient in officeShutterstock

How much does it cost with insurance? Novo also offers a savings card, which enables people with private or commercial insurance to pay as little as $25 for a 1-month, 2-month, or 3-month supply of Ozempic for up to 24 months. However, many people pay more than that, with most insurance companies covering around 85 percent of the cost.

How Much Profit Are the Drug Companies Making?

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According to a study published in JAMA Network Open Trusted Source, these drugs “can likely be manufactured for prices far below current prices, enabling wider access.” Researchers from Yale University, King’s College Hospital in London, and the nonprofit Doctors Without Borders concluded that if the producers were charging $0.89 to $4.73 a month and still making a profit. This is in contrast to the nearly $1,000 per month list price charged by Novo Nordisk for Ozempic in the US.

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

What Is Rebound Weight Gain?

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After you stop taking Ozempic, there is a good chance you may gain the weight back. One study found that one year after stopping the drug, participants regained two-thirds of their prior weight loss.

Ozempic Face

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"Ozempic face" is one of the most popularized side effects of GLP-1 drugs. It’s actually a side effect of rapidly losing weight and isn’t a direct result of the drug. Losing weight fast can cause facial aging, including a hallowed look, wrinkles, and sunken eyes, explains Harvard Health.

RELATED: 15 Travel Habits That Help You Stay Fit and Lose Weight on the Go

Loose Skin and Excess Fat

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“Ozempic body” and “Ozempic butt” are two more trending terms to describe the sagging skin left behind as a result of rapid weight loss. After dropping weight fast, loose skin, pockets of stubborn fat, and stretch marks can be left behind. Treatments, including surgery, like liposuction and tummy tucks, and less invasive options, like CoolSculpting and EmSculpt Neo, as well as lasers, can help treat these conditions.

Nutrition & Diet

3 Mistakes People Make When Stopping Ozempic

Sean Hashmi MD SELFPrinciple
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Christopher Roback
By Christopher RobackFeb 13, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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If you're one of the millions taking GLP-1 medications like Ozempic or Wegovy, you might be wondering what happens when it's time to stop. The answer is more complex than most people realize. According to obesity medicine specialistSean Hashmi, MD, MS, FASN, recent CDC data shows concerning trends. "The obesity rates haven't really gone up overall, but in women, unfortunately, the rates have increased," he notes. Even more concerning, "severe obesity rates increased from 8% in 2013-2014 to about 10% already." Understanding how to stop these medications safely has never been more critical.

Why Stopping Matters

" Weight loss is actually harder than quitting smoking, alcohol, or drugs," Dr. Hashmi explains in his post. This difficulty is reflected in the statistics. Among people with only a high school education, around 45% fall into the obese criteria, compared to 32% for those with a college education or higher. "Nobody is spared from the obesity epidemic," he emphasizes.

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

How These Drugs Work

Ozempic Insulin injection pen for diabetics and weight loss. Denmark - May 1, 2024​How to Make Evening Walks a HabitShutterstock

Before understanding the mistakes, it's important to know how these medications function. "Weight loss drugs work by blocking your appetite signal in the brain," Dr. Hashmi explains. "They can also delay food passing through your stomach. But your body does not change its physiology to say, 'well, you know what? I'm all fixed now.'"

Mistake 1: Stopping Too Quickly

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"You don't want to abruptly stop the drug," Dr. Hashmi warns, "because if you stop it right away while on the main dose, you're going to put that weight back on really, really quickly." The research is clear on this point. The Step 1 trial found that patients who discontinued Wegovy regained 11.6% of their initial 14.9% weight loss within just one year.

What Research Shows

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.Shutterstock

Multiple studies confirm this pattern. In the Step 4 trial, "people who stayed on the drug for another 48 weeks continued to lose weight, an additional 7.9% on average," explains Dr. Hashmi. "But those who stopped ended up regaining 6.9% of what they'd lost." The Surmount 4 study showed similar results with newer medications like tirzepatide, where patients regained 14% of their initial 21% weight loss after stopping.

RELATED:20 Possible Ozempic Side Effects

The Right Way to Stop

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Instead of stopping suddenly, Dr. Hashmi recommends a gradual approach: "We try to go slowly, sometimes even at the same pace as we were titrating up. Every four weeks, we're dropping the dose down." For some patients, he adds, "as we slow down the dosage of the injections, we will add some of the older oral drugs where we have a lot more safety data."

Mistake 2: Not Having a Lifestyle Plan

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"If you don't have the lifestyle component, none of this is going to work," Dr. Hashmi emphasizes. Many patients focus solely on the medication without developing sustainable eating habits. "In our clinical practice, what I end up seeing is patients, if they don't follow the intense lifestyle that we put them on, they can learn to overcome the effects of Ozempic, Wegovy, Saxenda, tirzepatide very easily."

The Problem With Cheat Meals

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Dr. Hashmi warns about the danger of occasional indulgences: "Simply by having, quote-unquote, cheat meals. Every time you give yourself that high-sugar food, that instant gratification, the first few times you're like, 'ah, you know, I feel nauseous.' But over time, it gets easier and easier to do it."

Building Better Habits

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The solution lies in whole food choices. "When I have my salad with avocado for lunch, the total calories are so low compared to what I used to eat before, which was in the thousands and I didn't even know it," Dr. Hashmi shares. He particularly warns against liquid calories: "Nature had millions of years to perfect food, just the right amount of fiber, nutrients, and water. When we blend food, all that sugar gets absorbed very quickly."

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

Mistake 3: Relying on Quick Fixes

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Many patients turn to artificial sweeteners when stopping GLP-1 medications. "When you turn to alternative sugars like Splenda, Stevia, or monk fruit, you're dealing with sweetness levels that are 200 to 600 times that of sugar," Dr. Hashmi warns. "You're not helping your cravings for sugar. In fact, the data shows you're going to get insulin resistance and damage your gut microbiome."

The Truth About Sugar Alternatives

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The impact of artificial sweeteners goes beyond just cravings. "In rat studies, what the data shows is if you give them alternative sweeteners, they will end up eating more of their chow because it stimulates your appetite," Dr. Hashmi explains. "That zero-calorie stuff that you think is no calories, but you get to have your sweetness—there is no free lunch."

Creating a Sustainable Routine

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"Make your eating as planned and boring as possible," Dr. Hashmi advises. "I know it sounds crazy, but the more you have to make decisions, the more likely you are to fail." He practices what he preaches: "I literally go to the same place for lunch. I order the same thing every day. I've been doing it for more than 10 years."

The Importance of Medical Support

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"You have to make sure that you're ready and you want to find a doctor who will work with you," says Dr. Hashmi. "Find a provider who is your partner and not somebody who's blaming you or is angry or is making it so that everything is your fault. You're going to have good days, you're going to have bad days."

RELATED:20 Things to Avoid While on Ozempic

Understanding Health Disparities

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Dr. Hashmi acknowledges the role of socioeconomic factors: "A lot of people who come from very poor backgrounds, like I did, have to work all sorts of crazy jobs. Look, my story is I ate Taco Bell like crazy... because when you got 50 cents or you got a dollar in your pocket, this is what you end up doing."

Planning for Long-Term Success

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"This is a lifelong commitment," Dr. Hashmi concludes. "If you're going to go off these medications, don't go cold turkey. Slowly go off of them and have a plan. What are you going to do about cravings? The more you've planned, the easier it is to succeed." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

Thinking About Ozempic for Weight Loss? Read This First

Kaitlin Malthaner Health Coach Kait
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Leah Groth
By Leah GrothSep 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

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

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“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

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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

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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

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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

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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

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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

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“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.

Fitness & Workouts

49-Year-Old Fitness Coach Beats Belly Fat With 20-Second Workouts

Tracy Campoli tracycampoli
Copyright tracycampoli/Instagram
Christopher Roback
By Christopher RobackMar 25, 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.

The battle against belly fat after 40 can feel like an uphill struggle. Those changes in our waistline seem to happen overnight, leaving many of us wondering if this widening middle is simply our new reality. Tracy Campoli understands this frustration firsthand. At 49, this certified personal trainer, Pilates instructor, and health coach balances her professional expertise with the real-life challenges of being a mom in menopause. "It's really frustrating seeing these changes that can happen in our bodies as we get older," Tracy says, "but we don't have to accept all of them as just being 'that's just how it is'." Tracy discovered that 20-second workout intervals were key to her transformation. Read on to discover how her Tabata-style workouts and other practical strategies can help you reduce belly fat at any age.

The 20-Second Workout That Changed Everything

Forget endless crunches - they're not the answer to reducing belly fat. "What we want to do is implement the right kinds of workouts," Tracy advises. For women over 40, she discovered that Tabata and HIIT (High-Intensity Interval Training) workouts were the most effective approach for burning fat and building lean muscle.

"Tabata is really my favorite because you're doing 20 seconds of intense work and then you have a 10-second break built in," Tracy explains. This 20-second interval approach became her secret weapon. "What that's gonna help you to do is burn fat and increase your lean muscle mass - that's what's gonna help you see that slimming in your middle."

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Focus on Strength

Strength training is equally important. Tracy emphasizes that your body itself provides resistance: "Your body is a source of weight and resistance." Whether through Pilates, resistance bands, light weights, or bodyweight exercises, incorporating strength work helps prevent the menopausal widening many women experience.

Why Her Old Workouts Weren't Working

"Back in the day, you know I grew up in the 80s myself, we were told if you want to have a slimmer middle, you got to do crunches all day long," Tracy shares. "That's not the case. By now we know that that is not true at all."

Instead of focusing solely on abdominal exercises, Tracy found that combining cardio intervals with strength training gave her the best results. In her fitness membership Total Body Transformation, she incorporates "strength training inside of the cardio workout so that you're getting basically more bang for your buck."

Chill Out To Slim Down

Your stress levels could be directly contributing to that stubborn belly fat. "Reducing your stress level is like a direct line to decreasing your waistline," Tracy explains. She points to that common experience of clothes feeling looser after vacation despite enjoying richer foods - that's your body responding positively to reduced stress levels.

The science is clear: stress elevates cortisol, which has a direct link to increased belly fat. "When we are stressed out, what happens? Our cortisol levels rise in an unhealthy manner, and so that is a direct link to our belly fat," Tracy says. She recommends simple stress-reduction techniques like nature walks, connecting with friends, practicing yoga, or even just taking three deep breaths. These small actions can make a significant difference in both your stress levels and your waistline.

Eat This, Not That

Proper nutrition becomes increasingly important as we age. "Especially if you're in your 40s, 50s, 60s and beyond, it's really important that we are fueling our bodies with nutrient-dense food," Tracy emphasizes.

For women over 40, adequate protein is essential for building lean muscle mass. "You want to be making sure especially over 40 that you have adequate protein. That protein is going to really help to create lean muscle mass," Tracy advises. She recommends a balanced approach with plenty of vegetables, fresh fruits, and proper hydration.

Rather than obsessing over individual food choices, she suggests taking a "bird's-eye view" of your daily nutrition. "A lot of women will come to me and say 'I had three cookies so I messed it all up'," Tracy shares, explaining that occasional indulgences won't derail your progress when your overall diet remains nutrient-dense.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Dress Smart, Look Slimmer

How you dress can significantly impact both how you look and how you feel about your body. "If you're wearing big floppy tents or just hiding, that's actually going to make you look worse," Tracy warns, acknowledging it seems counterintuitive.

On days when you're feeling less than your best, Tracy suggests putting more effort into your presentation, not less. "Those days when I feel like a troll... I feel like a completely different person when I actually brush my hair, put on some makeup, and dress in a way that makes me feel pretty," she shares. This outside-in approach can boost your confidence and actually make you appear slimmer.

You're Not Invisible After 40

Tracy is passionate about women of all ages feeling visible and valued. "One of my missions is that women of every age and every stage of life know that they are worthy of being seen," she says passionately. "You are not just doomed to being invisible after the age of 40, 50, or 60. Yes, you are still beautiful. Yes, you are still attractive. Yes, you are worthy of showing up in the world in the best way that you know how to be."

She encourages women to find styles that make them feel good about themselves, whether through online inspiration or fashion magazines.

My Ballet Trick That Works Every Time

Drawing from her lifelong ballet training, Tracy shares one final tip: lightly engaging your abdominal muscles throughout the day. "We're never letting our belly go; we're always lifting the belly up and in," Tracy explains, clarifying this isn't about uncomfortable "sucking in" but rather a gentle engagement of your deep abdominal muscles.

"This is not a size thing because I used to do this when I was pregnant and my belly was out to here," she notes. "This is about just lightly engaging the muscles, those deep muscles in your abdominals."
This simple practice improves posture, creates a longer, leaner appearance, and can even help prevent back pain, especially important as we spend more time sitting. "It's going to improve your posture, make you look leaner, make you look slimmer, and help prevent back pain," Tracy confirms. With practice, this engagement becomes automatic, creating lasting improvements in both appearance and well-being.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Start Today, See Results Tomorrow

Tracy emphasizes that consistency is key with all these approaches. The 20-second Tabata intervals might seem brief, but when performed regularly, they create significant changes. "When you do it with time, you don't even have to think about it anymore. It just becomes like a natural part of your day," she explains about her techniques.

By combining strategic 20-second workouts, stress reduction, smart nutrition, confident dressing, and simple posture adjustments, Tracy transformed her menopausal middle—and believes you can too.

Nutrition & Diet

7 Habits to Make You “Unrecognizable” in Just 4 Months

Amulya M precious_soul14
Copyright precious_soul14/Instagram
Leah Groth
By Leah GrothMar 25, 2025
Leah Groth
Writer, Editor, and Content Creator
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.

Diet and exercise are two components of weight loss. However, if you want to transform your body, there are additional habits you need to incorporate into your routine. Amulya M is a weight loss coach and influencer who helps her followers lose weight and transform their lives. In a new viral post, she reveals her plan for a four-month transformation. “For the next 4 months become addicted to these 7 habits, and you’ll be unrecognizable by June 2025,” she writes.

Wake Up Early

Her first transformation habit is waking up earlier. According to Amulya, it gives you more time to workout, plan your day, work on business, and be more productive. “It is a huge life hack and gives you more time to achieve your goals,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Write Down Your Thoughts Before Bed

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Next, she recommends writing down your thoughts before bed. “Journaling before bed will improve your quality of and sleep,” she says. “You’ll be unrecognizable.” Not sure what to write down? She suggests “your goals for tomorrow” and “what you’re grateful for.”

Learn an Online Skill

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Her third transformative habit? “Learning an online skill 30 minutes a day,” she says. “With inflation and taxes rising, an online skill can save you financially.” She recommends skills like selling digital products, investing, and affiliate marketing.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Exercise Four Times a Week

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She also recommends exercising four times a week and prioritizing mental health. “You also need good physical health,” she says, revealing a few exercises with the best results, including running, swimming, and lifting weights. “These will strengthen and tone your body,” she writes.

Sit in Silence

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“Sit in silence 10 minutes a day,” she adds. “Your mind is racing with hundreds of thoughts every minute.” She suggests taking just 10 minutes to sit in silence, practice mindfulness, and be present in the moment. “This is an underrated habit for your mental health, but very powerful,” she says.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Sleep

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Make sure to get your rest. “Create a proper sleep schedule,” she says, adding that sleep is essential for your performance and mental health, reducing stress and improving your mood.

Repeat

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Her last tip? Be consistent and repeat these habits every single day, week, and month. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Best Foods for Melting Fat Over 40

Tara Gidus Collingwood dietdivatara
I'm a Weight Loss Coach and These 7 Daily Habits Help Clients Drop 50+ Pounds
Copyright dietdivatara/Instagram
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
By Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPTMar 25, 2025
Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT
MS, RDN, CSSD, ACSM-CPT, Sports Dietitian and Personal Trainer
Tara Collingwood MS, RDN, CSSD, ACSM-CPT is a Sports Dietitian and Personal Trainer at <a href="http://www.dietdiva.net">Diet Diva</a>
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Once you hit 40, your metabolism slows down a bit. Paying attention to nutrition becomes more important to prevent weight gain or lose some pounds you may have accumulated. Maintaining or building muscle is also more complex, so good nutrition is key. As an experienced nutrition coach and nutritionist who spends a lot of time helping my clients lose weight, I often advise my clients to eat certain types of food to fuel fat loss. These are the best foods for weight loss if you are over 40.

Lean Protein

Fresh fish, raw cod fillets with addition of herbs and lemon49. White fish (like cod): 48 caloriesShutterstock

My first recommendation is lean protein, including chicken, fish, lean beef, tofu, eggs, and Greek yogurt. These foods help support muscle mass and keep you full longer. I recommend spreading protein throughout the day, having some at each meal especially breakfast. Also, choose grilled or baked instead of fried.

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

Leafy Greens

Arugula on a white background. Raw and fresh arugula, green leaves, from above.20. Arugula: 25 caloriesShutterstock

Another one of the best foods for weight loss is any leafy green. My favorites are spinach, kale, arugula, and romaine. Not only are these veggies low in calories, but they are also high in fiber and essential nutrients. An added bonus? Leafy greens are super high in antioxidants for disease fighting.

Berries

Girl,Holding,Up,A,Glass,Bowl,Of,Blackberries.,Blackberries,In43. Blackberries: 43 caloriesShutterstock

Another great food for weight loss that also serves as a sweet treat? Berries. Personally, my favorites are blackberries, blueberries, strawberries, and raspberries. What makes this type of fruit so special? Berries are packed with fiber, which promotes satiety and good digestive health. They are also low in sugar compared to other fruits and high in antioxidants.

Healthy Fats

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Healthy fats – including avocados, nuts, and olives – are also excellent fat burners. They help keep you feeling full and satisfied, support brain and heart health, and are needed to help regulate hormones, which is crucial for weight management over 40.

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Probiotic-Rich Foods

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Don’t sleep on probiotic-rich foods like Greek yogurt, kimchi, and other fermented foods. these food types aid digestion and help immune and gut health.

Whole Grains

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Lastly, when it comes to carbs, fill your plate with whole grains. I recommend quinoa, brown rice, and oats. They provide long-lasting energy and fiber to keep you full, help regulate blood sugar levels, and aids in supporting gut health. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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