12 Sneaky Habits That Will Help You Lose Weight Faster on Ozempic, According to Expert

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.

Who Should Consider These Treatments?

"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

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

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."

Tip 2: Prioritize Protein with Every Meal

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

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.

The Long-Term Perspective

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.

Are You Hitting Plateaus?

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A post shared by Kellie 🥼 Aliza 🥼| GLP1 Weight Loss & Taper Off Nutrition Experts (@medfreemaintenance)

“You thought Ozempic, Wegovy, or Mounjaro would make fat loss effortless… But now you’re hitting stubborn plateaus, feeling weak, or even losing hair. Sounds familiar?” she writes.

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

Your Metabolism Could Be “Stalling Out”

“It’s like driving a fancy sports car but forgetting to fuel it properly—you look like you’re going fast, but under the hood, your metabolism is stalling out. If your metabolism slows down while on meds like Ozempic, Wegovy, Mounjaro, or Zepbound, losing fat gets harder, muscle loss creeps in, and plateaus become your new normal. But don’t panic—I’ve got you covered!” she says.

Hair Loss

If you have been finding hair strands all over the place, it could be a sign that your metabolism is slowing down. “You’re losing hair,” is her first red flag.

RELATED:20 Possible Ozempic Side Effects

Energy Loss

Red sign number two? Are your feeling more sluggish than usual? “Your energy is constantly low,” is another sign.

Brain Fog

Is your head feeling cloudy more often than not? Another sign your GLP-1 is slowing down your metabolism is “brain fog is worse than usual,” she says.

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

No Hunger in the Morning

Have you been waking up and not feeling like eating? “You’re not hungry at all in the mornings” is a red flag of your metabolism slowing down

Moody Behavior

Are you experiencing unusual mood swings? “You’re moodier than normal,” is another red flag, per Dr. Olive.

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

Decreased Sex Drive

Another unlikely red flag your GLP-1 is not working the way it should> “Your sex drive is MIA,” she says.

Sleep Disruptions

Are you experiencing sleep issues and disturbances? It could be a sign, says Dr. Olive. “Your sleep is off,” is another red flag.

Weakness or Loss of Strength

Her last red flag is if you are experiencing weakness. “You feel weak and like you’re losing strength,” she writes.

RELATED:20 Things to Avoid While on Ozempic

You Need to Course-Correct

“These are signs your body isn’t thriving—and it’s time to course-correct,” she continues. “When your metabolism slows, your body naturally decreases movement (less fidgeting, less talking with your hands, etc.) to save energy. This makes fat loss harder and plateaus inevitable.”

Here’s How to Fix It

“Eat enough! Skipping meals or eating too little can lead to muscle loss and a slower metabolism,” she says. “Get your protein in! Protein is the most filling macronutrient and helps preserve muscle. Strength train to build muscle and burn more calories at rest. Keep moving! Walking boosts calorie burn without making you hungrier.”

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

Listen to Your Body

Bottom line? Listen to your body. “Feeling zero hunger, cravings, or food noise is NOT the goal. Dull them, don’t erase them. This helps you build sustainable habits for long-term success,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

It’s Not Ozempic, It’s the Diet

“It’s not the Ozempic—it’s the diet,” Hyman writes in the post. “These weight loss drugs might help some people temporarily, but they don’t address the root causes of weight gain and metabolic dysfunction.”

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

If You Lose Weight Soley Because of Ozempic, You Are Likely Losing Muscle

“If you lose weight without prioritizing diet, protein, and strength training, you’re likely losing muscle—your body’s metabolic engine,” he continues. “This slows down your metabolism, making it even harder to maintain a healthy weight long term.”

His Client Only Lost 2 Pounds in 6 Months on Ozempic

“I had a patient lose 2 pounds on Ozempic,” he writes, adding in the video that it took him a whopping 6 months to do so. “It didn't really make him feel great. It had all these side effects,” he added.

RELATED:20 Possible Ozempic Side Effects

He Ended Up Losing 60 Pound by Doing Three Things

“He switched over to what I told him to do. He lost 60 pounds and he's reversed his diabetes and he's on his way back to full, full health,” he says in the clip. This involved focusing on food, protein, and exercise. In addition he “reversed his diabetes and reclaimed his health,” says Hyman.

Fundamental 1: Eat One Gram of Protein Per Pound of Bodyweight

“Before we rush to prescriptions, let’s start with the fundamentals,” says Hyman. Number one? “Eat a gram of protein per pound of ideal body weight,” he says. “I think it's, personally malpractice to prescribe one of these drugs unless that person has diet counseling and understands they need to eat a gram of protein per pound of ideal body weight and they're taught how to do it right and that they do it,” he says.

Fundamental 2: Strength Train at Least Three Times a Week

Next? “Commit to strength training at least 3 times a week,” he writes. “If you don't, what happens is this, you lose the weight, but up to half of the weight is muscle. Now muscle is your metabolic engine. It burns seven times the calories of fat, and when you lose muscle, your metabolism slows down. So then what happens? Then you stop the drug because it's side effects or you can't afford it forever. And then what happens? You gain back the weight,” he says, adding that will gain it back “all as fat, which means your metabolism is gonna be slower, even at the same weight that you were when you started, which means you need to eat less in order to just stay at that weight. You'll gain more weight even.”

Fundamental 3: Prioritize Whole Foods

And the third fundamental has to do with diet. He recommends staying away from processed foods. “Prioritize real, whole foods,” he writes.

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

He’s Not Opposed to Weight Loss Drugs

“I’m not opposed to these drugs. What I’m opposed to is the widespread use of them, and the lack of research on other interventions that work better,” Hyman concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

How Ozempic Changes Your Eating Patterns

"We're still learning about how they work, but simplistically, I think of it in three ways," explains Dr. Surampudi. "One, they work in the way that we initially brought them to light with diabetes medications: They tell the pancreas to release more insulin, depending on what your blood glucose is. Two, they slow digestion down. Three, they also seem to have an effect on the brain, where they're actually quieting the brain down a little bit and helping you not think about food as much." Read on to learn six foods you should eat.

1. High-Quality Proteins

"Because these medications reduce your appetite and you can't eat as much, and because food stays in your stomach longer so you stay full longer, it's really important to make sure the food that you are eating is very high nutritional quality," explains Geri Lynn Grossan, registered dietitian nutritionist. She suggests eating protein first at meals since it's not something our bodies store.

2. Eggs and Lean Meats

Dr. Surampudi recommends focusing on the most bioavailable sources of protein: "Eggs, chicken, and fatty fishes are great sources of protein." These options are especially important when your appetite is reduced.

3. Plant-Based Proteins

"If you're more plant-based or you prefer to avoid animal products, look at things like tofu, edamame, and tempeh, which are all soy products. You can also get protein out of lentils and some beans," Dr. Surampudi explains.

4. Colorful Vegetables

"Each color represents a different phytonutrient," explains Dr. Surampudi. "If you've got three different-colored bell peppers, you're getting three sets of different phytonutrients. That doesn't mean every plate has to look like a rainbow, but throughout the week make sure you're varying your vegetables."

5. Low-Sugar Fruits

"Fruit over the years has gotten very, very sweet," notes Dr. Surampudi. "It has a higher carbohydrate count than once upon a time, so I usually recommend no more than two fruits per day, and people should view it more as a dessert or a snack."

6. Whole Grains and Legumes

Grossan recommends incorporating whole grains, beans, lentils, and legumes as part of a balanced diet. These foods provide sustained energy and additional protein. Read on to discover four foods to avoid.

1. High-Fat Foods

"Fats take a longer time to digest, so they already naturally spend a longer time in the stomach," Dr. Surampudi explains. "If you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous."

2. Processed Foods

Think about what your grandma was eating 50 years ago, suggests Grossan. The rise in processed foods has changed our understanding of real food, and these should be limited while on Ozempic.

3. Deep-Fried Items

Dr. Surampudi specifically warns about avoiding "very highly processed fatty foods and deep fried foods" as they can increase side effects like nausea and vomiting.

4. Excess Alcohol

"Alcohol can play a funny role. It can worsen side effects for some people, like nausea and vomiting," Dr. Surampudi cautions. She recommends following standard guidelines: two or fewer drinks per day for men and one or less for women.

Staying Hydrated is Essential

Water becomes even more crucial while on Ozempic. "Not only does it curb hunger, but people sometimes forget that they're thirsty, so they're not drinking enough water," Dr. Surampudi emphasizes.

When Things Don't Feel Right

If you're experiencing side effects, Dr. Surampudi advises: "Listen to your body. For overindulgence, take a walk. It helps with motility and getting the food to digest a little bit more." She also emphasizes the importance of talking to your doctor about dose adjustments if side effects persist.

The Long-Term View

"I think this is just the beginning," Dr. Surampudi shares. "I think these medications are going to be an incredible tool in weight management. But it's important to remember it's just that: a tool in the toolbox, and we still need to prioritize diet and exercise."

Your Next Steps

Consider working with a registered dietitian to create a personalized meal plan. Many insurance plans cover nutritional counseling for obesity, making it an accessible way to optimize your Ozempic journey while ensuring proper nutrition.

A healthy weight loss goal is about two pounds per week. If you're losing more than that, you might not be getting enough calories to support your body's needs. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.