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3 Mistakes Most People Make When Stopping Ozempic and How to Avoid Them

Stop weight loss medications safely with these expert-backed strategies.

Sean Hashmi MD SELFPrinciple
Copyright SELFPrinciple/YouTube/Shutterstock

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 specialist Sean 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

Young woman touching her belly looking in mirror at homeShutterstock

"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

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

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

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

"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

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

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

Grilled,Chicken,Breast,And,Avocado,Salad,With,Spinach,,Tomatoes,AndShutterstock

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

Equal,Artificial,Sweetener,By,Merisant, sugar, sweetShutterstock

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

Close up of woman hand throwing saccharin pills on coffee cup on a desk at home

Shutterstock

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

close up of woman finger with menu choosing dishes at restaurantShutterstock

"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

Overweight woman discussing test results with doctor in hospital

Shutterstock

"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

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

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

Ozempic shutterstock_1404723482Shutterstock

"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 miss 20 Incredible Ozempic Success Stories of All Time.

More For You

Sean Hashmi MD SELFPrinciple
Copyright SELFPrinciple/YouTube/Shutterstock

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 specialist Sean 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

Young woman touching her belly looking in mirror at homeShutterstock

"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

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

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

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

"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

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

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

Grilled,Chicken,Breast,And,Avocado,Salad,With,Spinach,,Tomatoes,AndShutterstock

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

Equal,Artificial,Sweetener,By,Merisant, sugar, sweetShutterstock

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

Close up of woman hand throwing saccharin pills on coffee cup on a desk at home

Shutterstock

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

close up of woman finger with menu choosing dishes at restaurantShutterstock

"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

Overweight woman discussing test results with doctor in hospital

Shutterstock

"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

Taco,Bell,Restaurant,fast, food, junk, Mexican,Shutterstock

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

Ozempic shutterstock_1404723482Shutterstock

"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 miss 20 Incredible Ozempic Success Stories of All Time.

Meghan Garcia-Webb
Copyright Meghan Garcia-Webb/YouTube
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.

Aliza Olive, MD
Copyright medfreemaintenance/Instagram

Are you on Ozempic or another GLP-1 weight loss drug but aren’t making the progress you hoped for? You might be making a common diet mistake, one doctor claims. Aliza Olive, MD, co-founded Med Free Maintenance and is a GLP1 weight loss and taper-off nutrition expert. In a new social media post, she discusses ways you could be sabotaging weight loss while on a weight loss drug. “The 5 most common mistakes women on GLP-1 injections make with protein that are holding them back from losing body fat,” she writes.

Most Women on GLP-1s Are Making a Few Common Mistakes

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

“Does hitting your daily protein goal feel like trying to climb a mountain ⛰️ … wearing flip-flops?” she asks. “You’re not alone. Most women on GLP-1s are making these 5 very fixable mistakes that are keeping them from reaching their protein potential. Let’s break it down.”

Choosing Salad Over Steak

The first mistake? “Choosing the salad over the steak,” she says. “Yes, greens are great, but they won’t help you preserve muscle or stay full like a protein-packed meal will.”

Here’s how to fix it, according to Dr. Olive. “Build your meals around a protein base (chicken, steak, fish, tofu) FIRST,” she says.

Eating Too Little at a Time

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

The second mistake? Eating too little at a time. “1-2 eggs or a single cup of yogurt isn’t cutting it, sis,” she says. To fix it, “Think bigger servings. Go for 5-6 oz of chicken instead of 3, or 2 cups of Greek yogurt instead of 1.”

Trying to Get Protein From Too Many Sources

Set of natural food high in protein on grey background, top view

Mistake three is trying to get protein from too many sources. “A little here, a little there… it adds up, but it’s WAY more work,” she says. The fix? “Stick with more of one source instead of juggling multiple.”

Falling for “High Protein” Masketing

Jar with peanut butter on peanut background, close upShutterstock

Another common mistake? Falling for “high protein” marketing. “Trail mix and peanut butter? They’re mostly fat. Just cause the label says high protein, just means it’s slightly higher than the alternative,” she says. “Read labels! Protein should be 30g+ per meal. Bonus: look for low sugar too.”

Skipping Fiber with Protein

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

The final mistake is skipping fiber with your protein. “Fiber + protein = the ultimate hunger-crushing duo,” she says. “Pair high-protein meals with fiber-rich veggies or whole grains for maximum fullness and metabolism support.”

More Protein Tips

A grilled rib-eye beef steak seasoned with rosemary and accompanied by red wine, all set against a black background. The steak, perched on a fork,is garnished with rosemary and sprinkled with sea SaltShutterstock

She also offers a few protein tips.

  • Aim for 0.8-1g of protein per pound of goal body weight.
  • Start small: try 100g/day and build from there.
  • Use simple swaps and easy hacks to hit your goals: rotisserie chicken, deli meat, Greek yogurt, jerky, or even a protein shake.

Protein Is Fat-Burning Fuel

Dedicated athletic woman running in nature and dawn.Shutterstock

“Think of protein as the fuel for your fat loss engine,” she adds. “Skip it, and you’ll stall out. Nail it, and you’ll cruise toward your goals with way less hunger, fatigue, or muscle loss.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Dr. Gerard Acloque, MD Dr. G's Lifestyle Modification Network
Copyright Dr. Gerard Acloque/YouTube/Shutterstock
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.

Weight loss journeys can be challenging, even with powerful medications like Ozempic and Mounjaro. Many people start strong but struggle to maintain progress or experience unwanted side effects. Dr. Gerard Acloque, MD, a primary care physician who specializes in weight management, has seen numerous patients facing these exact challenges. His expertise reveals that most issues aren't due to medication failure but stem from avoidable mistakes. Read on to discover how to protect your progress and get the results you deserve.

Don't Skip Meals

While these medications reduce your appetite, Dr. Acloque warns that skipping meals completely can backfire. "This might sound counterintuitive, but skipping meals too often can actually lead to low energy, muscle loss, and binge eating later in the day, possibly causing you to overshoot your daily calorie intake goals," Dr. Acloque explains in his post. He adds that "Ozempic slows digestion and suppresses your appetite. It doesn't mean you no longer need balanced nutrition." Dr. Acloque recommends focusing on "smaller but well-balanced meals, not no meals at all" for sustainable results.

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

Prioritize Your Protein Intake

Grilled meat steak on stainless grill depot with flames on dark background. Food and cuisine concept.​6. Opt for Grilled, Baked, and Broiled Instead of FriedShutterstock

"This is one of the biggest mistakes I see," says Dr. Acloque about insufficient protein consumption during weight loss. "If you're not eating enough protein while losing weight, you're almost guaranteed to lose more lean muscle than you need to, and that slows your metabolism over the long term." Dr. Acloque emphasizes that "Protein is key for preserving lean mass, keeping you full, and helping your body burn fat instead of muscle." He strongly advises "aim for about 30 to 40 grams of protein per meal, and this is a non-negotiable if you want long-term success. Prioritize protein."

Don't Eliminate All Carbs

Red lentils in glass bowl. Dry orange lentil grains, heap of dal, raw daal, dhal, masoor, Lens culinaris or Lens esculenta on dark background​Prebiotic Foods: Legumes (Lentils, Chickpeas)Shutterstock

"Cutting out processed carbs, great, but cutting all carbs, including fiber-rich, slow-digesting, complex carbs like fruit, beans, lentils, and whole grains, that's a big mistake," warns Dr. Acloque. He explains that "Your body still needs carbohydrates, especially if you're strength training, active, or you just want to maintain your energy levels." Dr. Acloque points out that "these foods help regulate blood sugar and support your gut, both of which make GLP-1 medications work even better."

Stay Hydrated

Glass of iced water at restaurantShutterstock

"These medications can decrease your sense of thirst, just like they reduce your hunger," explains Dr. Acloque. "That means you could be walking around dehydrated without even realizing it." He cautions that "Even mild dehydration can make you feel tired, hungrier, and constipated." For optimal results, Dr. Acloque recommends "Aim for at least two to three liters of water per day, especially if you're experiencing nausea or sluggish digestion."

RELATED: 20 Possible Ozempic Side Effects

Don't Rely Solely on Medication

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

"Ozempic and Monjaro are tools, powerful tools, but they are not magic all by themselves," Dr. Acloque emphasizes. "You will still need to build healthy habits, move your body consistently, manage stress, get adequate sleep, and eat intentionally with respect to quality and quantity of what you are eating." He warns that "If you rely on the medication alone without changing your environment or your behaviors, your results will plateau before you reach your goal and often reverse when you stop taking the medications." Dr. Acloque suggests "think of the medication as a springboard. It helps you get started, but ultimately your habits while taking them determine whether you keep going."

Avoid Greasy Foods After Dosing

Plate with fried eggs, bacon isolated on white background​Animal Protein in the MorningShutterstock

"Don't eat greasy fried foods right after your dose," Dr. Acloque strongly advises. "High fatty meals, especially right after an injection, can trigger or worsen GI symptoms." He recommends examining your diet if you experience post-injection nausea: "If you're getting sick after your shot, take a look at what you're eating that day. Light protein, rich meals with fiber tend to sit much better in the tummy." Dr. Acloque suggests you "Save the fried food for later on in the week if you absolutely positively have to have it, if at all."

Continue Strength Training

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"Weight loss is great, but fat loss with muscle gain is what really changes your metabolism," Dr. Acloque stresses. He cautions that "If you're losing weight without strength training, there's a good chance a lot of that weight is muscle, for sure more than you want." Dr. Acloque explains that "Muscle burns more calories at rest, even supports insulin sensitivity and supports to help you maintain your results long-term." His clear directive: "Lift weights, even light weights to start if it's new to you and use bands, do body weight exercise. Do anything you have to do to get the resistance that you need to get, but whatever you do, don't skip this step."

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

Look Beyond the Scale

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"It's easy to get discouraged if the number on the scale doesn't move as fast as you would like or goes up after a workout or high-sodium meal," Dr. Acloque acknowledges, "but weight loss is not linear." He explains that "Water retention, muscle gain, and slow digestion all affect your day-to-day weight." Dr. Acloque recommends that "Along with your scale numbers, check how your clothes fit, how your energy feels, and how consistent your habits are. Ozempic is working, even if the scale doesn't show it every day." He encourages patients to remember that "Non-scale victories or NSVs are a great way to get positive feedback for your efforts."

Don't Stop Too Early

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"A lot of people start strong, they lose about 10 to 15 pounds, and then say, hey, okay, I'm good. But the real work actually starts after the first phase," Dr. Acloque points out. He explains that "That's where weight maintenance and habit building really come in and really get set at the very beginning of a lifestyle modification journey." Dr. Acloque warns that "If you stop your medication too early before you've built those habits, there's a good chance the weight comes back, and probably with a vengeance." His advice is clear: "Talk to your doctor, build a long-term plan. Don't quit just because the early results came fast."

RELATED: 5 Foods That Maximize Weight Loss on GLP-1 Medicines

Build a Support System

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"I get questioned a lot. Hey, doc, who is going to get the best results on Ozempic or Manjaro? Folks with a support group," says Dr. Acloque. He explains that successful patients are "not just relying on the medication, they're learning, staying accountable, and get support." Dr. Acloque has observed that people with support networks consistently achieve better outcomes, as they reinforce the habits that make these medications most effective and provide motivation during challenging periods of your weight management journey. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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 Ozempic or Wegovy can feel overwhelming, and many patients make critical mistakes that could affect their results. "These medications work differently from traditional treatments, and understanding how to use them correctly is crucial," explains Dr. Brian Yeung, ND, who specialize in metabolic health. With the rising popularity of GLP-1 medications for managing diabetes and weight loss, avoiding common pitfalls becomes even more important. Here are the five key mistakes to watch out for, along with expert guidance on how to prevent them.


Skipping or Inconsistent Dosing

"Consistency is crucial with GLP-1 medications," says Dr. Yeung in his video. According to Cleveland Clinic, each medication has a specific dosing schedule - some require weekly injections while others are daily. Missing doses can interrupt your progress and reduce the medication's effectiveness. Set reminders and establish a routine to stay on track.

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

Ignoring Diet and Hydration

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"Many patients don't realize these medications slow down digestion, which means you need to adjust your eating habits," Dr. Yeung points out. Cleveland Clinic confirms that GLP-1 agonists work by slowing stomach emptying and increasing feelings of fullness. Stay hydrated and focus on nutrient-rich foods to prevent potential deficiencies.

Not Monitoring Blood Sugar Properly

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"While these medications have a lower risk of causing hypoglycemia, regular monitoring is still essential," says Dr. Yeung. Cleveland Clinic experts warn that the risk increases when combining GLP-1s with other diabetes medications. Keep track of your blood sugar levels and know the signs of low blood sugar, which include shaking, sweating, and dizziness.

Dismissing Side Effects

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"Some initial digestive issues are common, but they shouldn't be severe or ongoing," Dr. Yeung advises. According to Cleveland Clinic, common side effects include nausea, vomiting, and diarrhea, particularly when starting the medication or increasing the dose. Don't ignore persistent or severe symptoms - contact your healthcare provider if side effects become concerning.

RELATED: 20 Possible Ozempic Side Effects

Relying Solely on Medication

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"The biggest mistake is thinking these medications work in isolation," Dr. Yeung emphasizes. Cleveland Clinic stresses that GLP-1 agonists are just one part of a comprehensive treatment plan. Successful management requires combining medication with lifestyle changes, proper diet, and regular exercise.

Understanding Your Medication

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Cleveland Clinic notes that GLP-1 medications work by mimicking a natural hormone that helps control blood sugar and appetite. Understanding this mechanism can help you use the medication more effectively and set realistic expectations for your treatment journey.

Tracking Progress Effectively

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Monitor more than just weight loss. Cleveland Clinic reports that GLP-1 medications can offer additional benefits, including improved blood pressure and better lipid profiles. Keep track of these various health markers to get a complete picture of your progress.

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

When to Contact Your Doctor

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Cleveland Clinic recommends maintaining regular check-ups and promptly reporting any persistent side effects or concerns about the medication's effectiveness. Don't wait until small issues become major problems. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

 
 @alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt 
 
 

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week