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3 Tips to Boost Your Ozempic Results, According to Weight Loss Expert

Get better results from semaglutide with these expert strategies.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube

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


Understanding Weight Loss Injections

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

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

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

Who Should Consider These Treatments?

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

"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

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

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

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

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

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

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

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

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

Stairs climbing running woman doing run up steps on staircase

Shutterstock

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

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

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

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

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.

More For You

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube

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


Understanding Weight Loss Injections

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

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

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

Who Should Consider These Treatments?

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

"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

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

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

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

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

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

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

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

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

Stairs climbing running woman doing run up steps on staircase

Shutterstock

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

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

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

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

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.

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
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.

Ozempic and other weight loss drugs are the easiest option for rapid weight loss. However, according to one top doctor, this isn’t the case. There are three things you can do without a doctor's prescription that will help you drop pounds faster than any jab. Dr. Mark Hyman, MD, is a Senior Medical Advisor at Cleveland Clinic and the co-founder of Funciton Health. In a new social media post and interview, he reveals that while he isn’t anti-Ozempic, there are other things you can do that will accelerate fat loss.

It’s Not Ozempic, It’s the Diet

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

“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

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

“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

Male,Weight,Scales,,Weight,,Diet,Shutterstock

“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

Young Caucasian men using Smart Watch measuring heart rate during walk. Runner fixing time at sports smart watch. Young athletic man using fitness tracker or smart watch before run training outdoors.Shutterstock

“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

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

“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

Athlete,Dumbbell, Bodybuilding, weights, lifting, exercise, gym, weightsShutterstock

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

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

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

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

“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.

Bracha Banayan dripdropbyivdrips
Copyright dripdropbyivdrips/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.

Are you on Ozempic without getting the desired results or experiencing adverse side effects? Bracha Banayan is a “GLP-1 obsessed” functional nurse practitioner whose goal is “empowering individuals with education.” In a new YouTube Shorts, she unveils a list of things you should do if you are taking weight loss drugs. “Every woman on a GLP-1 should be doing these six things,” she says.

Hydration

The first thing she recommends is hydration. “Staying hydrated on a GLP-1 minimizes side effects and helps you get better results. Super important to stay hydrated when you're on these medications,” she says. Even if you aren’t trying to lose weight, the Mayo Clinic explains that hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:20 Possible Ozempic Side Effects

Meal Planning

Woman,Making,Meal,Plan,In,Kitchen,fridge,cookingShutterstock

The second thing you need to be doing? Meal planning. “Plan your meals ahead so you don't come home starving and end up snacking on the wrong foods,” she says. There is scientific evidence supporting the benefits of meal planning. Studies show the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Amp Up Your Protein Intake

,Salmon,Fish,Fillets, protein, food, dinnerShutterstock

Anyone trying to lose weight should amp up their protein intake. “Prioritize meals that are high in protein so you could support muscle and fat loss,’ she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

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

Monitor Blood Glucose Level

Woman diabetics control and checking glucose level with a remote sensor and mobile phone. Continuous online monitoring glucose levels without blood. Digital medical technology in diabetes treatmentShutterstock

“Being able to monitor your blood glucose level is going to be a key factor in success in your weight loss journey. You want to understand what your glucose is and how it spikes in relation to the foods that you're eating,” she says.

Check In Regularly with Your Doctor

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

And finally, make sure you are working closely with your doctor. “Remember to check in with your provider to make sure you're at proper doses,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Aliza Olive, MD
I’m a Doctor and These Are the 5 Most Common Diet Mistakes Made on Ozempic
Copyright medfreemaintenance/Instagram

Are you on Ozempic but want to lose weight faster? Some sneaky habits can help you do so. Aliza Olive, MD, co-founded Med Free Maintenance and is a GLP-1 weight loss and taper-off nutrition expert. In a few new posts, she unveils her list of how to accelerate weight loss on Ozempic. “Most women skip these habits because they seem too simple… but that’s why they work,” she says.

STOP Hitting Snooze

Stop hitting snooze, she suggests. “Every time you hit snooze, you start a new sleep cycle—making you more tired. Instead, have a PLAN: lay out clothes, chug water, get moving,” she writes.

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

Get a QUICK WIN First Thing

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.​The Power of AccountabilityShutterstock

“Motivation is overrated—momentum is everything. Start the day small and productive,” says Olive. She recommends doing the following:

  • Drink water before coffee
  • Empty the dishwasher
  • Start a load of laundry
  • Eat a real breakfast
  • Make your bed.

STOP Snacking

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

“The problem isn’t finding better snacks—the problem is snacking. Snacks = extra calories & not enough nutrients. It becomes mindless. It’s a crutch. The fix? Stop skipping meals or eating tiny 200-300 calorie ones. Prioritize real meals with protein + fiber,” she suggests.

Plan Ahead and Repeat Meals

Person sitting in an exercise room checking the time on a smartwatch with gym machines behind herShutterstock

“Decision fatigue is real. The more choices you make, the worse they get. Make decisions ahead of time,” she says, suggesting the following:

  • What’s for breakfast?
  • What time are you working out?
  • What are you eating today?

RELATED:20 Possible Ozempic Side Effects

Maximize Your Days Off

Young business man working at home with laptop and papers on deskShutterstock

Make the most of your time off. “Your days off aren’t just for rest—they’re for getting ahead. Knock out the important stuff early so you can actually relax later,” she says.

Go to Bed

Couple sleeping embraced in bedShutterstock

Make sure to get enough sleep. “Late-night wine + Netflix sounds nice, but it won’t help you keep the weight off. Sleep is KEY for hunger, cravings, & metabolism. Aim for 7-8 hours,” she says.

Eat Out Less

Outdoor restaurant at the beach. Table setting at tropical beach restaurant. Led light candles and wooden tables, chairs under beautiful sunset sky, sea view. Luxury hotel or resort restaurant​What To Do InsteadShutterstock

Eating out less will also help you reach your goals faster. “Restaurant meals are calorie-packed and portions are large. Aim for one dinner and one lunch out per week, including fast food. I know life is busy (trust me, I get it!), so realistically I need 2!” she says.

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

Declutter

Smiling millennial european woman blonde with rubber gloves and man wipe dust on light kitchen interior, copy space. Hygiene, cleaning at home together and household chores during covid-19 outbreakShutterstock

Declutter your space. “A cluttered space can clutter your mind! Start by cleaning off the front of your fridge, then tackle the inside, and pantry. Next up is your most used spaces in your home,” she says.

Weigh Yourself Daily

Weight,Scale,scales,loss,diet,health,feetShutterstock

Also, weigh yourself daily. “Your weight fluctuates day-to-day. Normalize that. Learn to take the emotion out of it. It’s just data! This helps catch any upward trends early, so you can adjust before it gets out of control,” she says.

Include a Daily Treat

Los Angeles, CA - Jan 10, 2024: Kind Frozen creamy and delicious Frozen Treat Bars, with chocolate cherry and almond nuts.Shutterstock

Let yourself have a daily treat. “Stop thinking of food as ‘good’ or ‘bad.’ Enjoy treats on a random Tuesday. Aim for 80-90% whole, nutrient-rich foods, and avoid the binge-restrict cycle!” she says.

De-Stress

Hand writing in journal with coffee mugShutterstock

“Stress affects your food choices. When you are stressed, you generally make more emotional decisions, right?! Scrolling social media or having wine might feel like de-stressing, but it’s not. Try walking, journaling, praying, stretching, or chatting with a friend instead,” she says.

RELATED:20 Things to Avoid While on Ozempic

Sit to Eat

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladWhat to Eat in a Restaurant for Fat LossShutterstock

Don’t eat standing up. “Ever mindlessly finish a bag of chips? Me too! Put your food on a plate, sit at the table, and really savor each bite. Enjoy your food!” she says.

Dr_Eric_Berg30
Copyright Dr. Eric Berg DC/YouTube/Shutterstock

If you've achieved your weight goals with Ozempic, you might be wondering what comes next. The journey to maintaining your new weight can seem daunting, especially as you plan to stop the medication. But according to Dr. Eric Berg DC, a renowned expert in healthy ketosis and intermittent fasting, there's a science-backed approach to keeping the weight off.

As the director of Dr. Berg's Nutritionals and author of multiple Amazon bestsellers, Dr. Berg suggests a fundamental principle: "My whole philosophy has always been get healthy, then lose the weight versus lose weight and get healthy." With 13 million YouTube subscribers following his evidence-based strategies, he outlines three crucial methods for maintaining weight loss after GLP-1 medications.

Why Post-Ozempic Strategy Matters

"Ozempic is a GLP-1 agonist that mimics a certain hormone in your small intestine," Dr. Berg explains in his video. It works by increasing insulin to lower blood sugar, signaling fullness to your brain, and slowing down digestion. While these effects make weight loss easier, they can mask underlying challenges that need addressing for long-term success.

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

The Hidden Risk Most People Don't Know

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept

Shutterstock

One significant concern Dr. Berg highlights is muscle loss: "A lot of people will end up losing a lot of muscle mass, sometimes up to 50% of their muscle mass while they're also losing body fat." This creates an unfavorable fat-to-muscle ratio that can complicate weight maintenance after stopping the medication.

Method 1 - Strategic Protein Intake

Raw Grass Fed Prime Rib Meat with Herbs and SpicesShutterstock

"You don't need necessarily protein. You need amino acids," Dr. Berg emphasizes. He recommends focusing on bioavailable protein sources like high-quality red meat, eggs, and fish. The minimum requirement is 0.8-1.5 grams of protein per kilogram of lean body mass, with careful attention to actual protein content versus food weight.

Understanding True Protein Content

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

Dr. Berg clarifies a common misconception about protein portions: "You got to realize like half that steak or more is water and other things." For example, one egg provides about seven grams of protein, making it essential to calculate your intake accurately for muscle preservation.

RELATED:20 Possible Ozempic Side Effects

Method 2 - Strategic Exercise

Concentrated woman lifting dumbbells in gymShutterstock

"Exercise is the greatest stimulus of muscle mass," states Dr. Berg. Combined with proper hormone balance, regular physical activity, particularly weight training, becomes crucial for maintaining muscle mass and metabolic health after stopping Ozempic.

The Hormone Factor

Blood,Sample,Tube,With,Abnormal,High,Cholesterol,Test,ResultShutterstock

Dr. Berg explains that cholesterol plays a vital role in hormone production: "The raw material to make all these hormones is cholesterol." This understanding helps inform dietary choices that support hormone balance and muscle preservation.

Method 3 - The Ketogenic Approach

Food recomended on low carb diet or ketogenic diet

Shutterstock

"The ketogenic diet is so important, especially if you're coming up on Zempik," Dr. Berg advises. This approach helps maintain low insulin levels while promoting natural appetite control. When combined with intermittent fasting, it creates a sustainable framework for weight maintenance.

Potential Challenges to Watch For

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion

Shutterstock

Dr. Berg warns about various considerations, including gastroparesis, constipation, and other digestive issues that might persist after stopping the medication. Understanding these challenges helps in developing effective counter-strategies.

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

Putting It All Together

Woman Running In Countryside Wearing Earphones

Shutterstock

The three-method approach Dr. Berg recommends combines strategic protein intake, regular exercise (especially weight training), and a ketogenic diet with intermittent fasting. This comprehensive strategy addresses both the visible and hidden challenges of post-Ozempic weight maintenance.

Your Action Plan

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

By implementing these three methods - proper protein intake, strategic exercise, and a ketogenic approach - you're building a sustainable foundation for long-term success. As Dr. Berg emphasizes, the goal is to "get healthy, then lose the weight," creating lasting results that continue well after stopping Ozempic. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/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.

Struggling with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

Sick ill Indian woman suffering from period cramps, painful stomach ache on sofa at home room. Girl holding belly, feeling abdominal menstrual pain. Abdominal pain, gastritis, diarrhea, indigestion​Potential Challenges to Watch ForShutterstock

Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

clink drink Coca Cola glass bottle in hands, sunset, soda, junk

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

Happy woman, friends and running in forest for workout, training or outdoor cardio exercise together. Active female person, athlete or runners smile for sports run, sprint or race in nature fitnessSimple Cardio Routines for Weight Loss in 60 DaysShutterstock

No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

Hands in blue surgical gloves holds a package with Ozempic Insulin injection pen for diabetics. Denmark - February 10, 2024​Why Stopping MattersShutterstock

Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Dani Spies Clean & Delicious
Copyright Clean & Delicious/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.

Struggling to hit your protein goals without resorting to bland chicken breast or chalky protein shakes? You're not alone. Dani Spies, health coach, weight loss expert, and creator of Clean & Delicious, understands this common frustration. "Focusing on real whole foods, specifically high-protein foods, especially when paired with fiber, can help you feel satiated and satisfied for longer periods throughout the day," says Dani. While no single food creates weight loss (you still need that energy deficit), these protein-packed options will make your weight loss journey far more enjoyable and sustainable. Discover these 12 delicious alternatives that will transform how you approach protein.

Cottage Cheese: The Versatile Protein Base

Cottage cheese deserves its spot at the top of any protein list with an impressive 14 grams per half cup. "I love cottage cheese. It is so delicious," Dani says in her post. Its creamy texture and neutral flavor make it perfect for both sweet and savory applications. You can spread it on toast, blend it into pasta dishes, create protein-packed pancakes, or even use it as the base for a pizza bowl. The versatility is endless, making cottage cheese a must-have protein staple for your fridge.

Canned Salmon: Budget-Friendly Omega-3 Powerhouse

Open  canned fish. Tin can with smoked salmon fillets.

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Don't overlook this pantry hero that delivers 17 grams of protein per 3-ounce serving. "Canned salmon is a delicious, convenient, budget-friendly way to enjoy salmon without the price tag of fresh salmon fillets," explains Dani. Beyond protein, it's loaded with anti-inflammatory omega-3 fatty acids that support overall health. For maximum nutrition, opt for wild-caught varieties. Enjoy it straight from the can, whip up a quick salmon salad with onions and celery, or form it into salmon burgers for a protein-packed meal.

Tempeh: Plant-Based Protein with Texture

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".​Probiotic Foods: TempehShutterstock

This fermented soybean product offers plant-based eaters a substantial 16 grams of protein per 3-ounce serving. "Think of it as tofu's heartier cousin," Dani describes. "It has more texture and even more protein." The nutty, earthy flavor and dense, chewy texture make tempeh distinctly satisfying. As a fermented food, it also supports gut health. Dani recommends slicing tempeh into slabs, marinating in soy sauce, garlic, and a touch of maple syrup, then pan-frying until golden for a simple, delicious protein option.

Lentils: Protein-Fiber Combo for Lasting Fullness

Red,Lentils,In,Bowl.,Dry,Orange,Lentil,Grains,,Heap,Of​LegumesShutterstock

With 18 grams of protein and 15 grams of fiber per cooked cup, lentils keep hunger at bay longer than most foods. "That combination of protein and fiber is fantastic for satiety," Dani points out. These versatile legumes come in various forms—dried, steamed, or canned—making them convenient for any kitchen. Toss them into salads for a protein boost, simmer them into hearty soups, or blend them into a high-protein alternative to traditional chickpea hummus. Their earthy flavor complements countless dishes while keeping you satisfied.

Chicken and Turkey Sausage: Lean Protein Made Convenient

Homemade,Sausages,Turkey,chicken,Fried,Frying,Pan​Sheet Pan DinnerShutterstock

Pre-cooked poultry sausages provide 12-14 grams of protein per link with significantly less fat than traditional pork varieties. "The nice thing about chicken and turkey sausage is that they tend to be much lower in fat," Dani explains. This balance helps you increase protein intake without adding excessive calories—crucial when managing your overall energy balance for weight loss. Keep these in your refrigerator for quick protein solutions on busy weeknights. Dani suggests slicing and browning them, then serving with fresh vegetables, fruits, and dips for a satisfying family meal that requires minimal preparation.

Greek Yogurt: Probiotic Protein for Sweet or Savory Dishes

Greek yogurt in a heart shaped bowl, overhead scene against a rustic wood background​Greek Yogurt: High ProteinShutterstock

This creamy dairy product packs 15 grams of protein per 3/4 cup while supporting gut health with beneficial probiotics. "Greek yogurt is a protein powerhouse," Dani confirms. Its versatility spans both sweet applications like overnight oats and chia pudding as well as savory uses. Swap mayo for Greek yogurt in tuna or egg salads to boost protein while reducing calories. "It's also delicious when you use it as the base for salad dressings," Dani shares. Her Greek yogurt blue cheese and creamy balsamic dressings prove how this protein source enhances flavors while supporting your nutrition goals.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Shrimp: Fast-Cooking Lean Protein

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen background​Scallops, Shrimp & White Fish: Seafood Protein TreasuresShutterstock

With 18 grams of protein per 3-ounce serving, shrimp offers substantial nutrition in a quick-cooking package. "It's really convenient because it's very quick cooking," Dani notes. Keep frozen shrimp on hand for last-minute protein additions to meals. Use it in stir-fries, fried rice, or classic shrimp scampi when cooking, or purchase shrimp cocktail for ready-to-eat protein throughout the week. Dani suggests transforming leftover shrimp into a protein-rich salad by combining with diced red onion, celery, mayo or Greek yogurt, and fresh dill—simple yet satisfying.

Ground Turkey: Versatile Protein for Meal Prep

Raw Turkey breast fillets minced meat on black plate ready to cook​Lean Turkey Taco Lettuce WrapsShutterstock

This poultry option delivers an impressive 23 grams of protein per 3 ounces. "Ground turkey is another ingredient that's really quick to make and very convenient and very versatile," Dani shares. Use it as a meal prep "headstart ingredient" by cooking with taco seasoning for versatile protein you can incorporate into multiple meals throughout the week. It excels in turkey burgers, hearty chili, protein-rich bolognese sauce, and flavorful meatballs that can transform simple meals into satisfying feasts.

Hemp Seeds: Small Seeds, Big Protein Impact

Hemp farmer holding Cannabis seeds in hands on farm field outside.Shutterstock

Don't underestimate these tiny nutritional powerhouses that provide 10 grams of plant-based protein in just 3 tablespoons. "While I wouldn't use it as my core protein source for the day, it is a fantastic ingredient to keep on hand as a way to boost your protein intake over the entire day," Dani advises. Sprinkle these subtly nutty seeds over smoothies, yogurt bowls, oatmeal, or salads to incrementally increase your daily protein intake without changing your core meals. Their mild flavor complements both sweet and savory dishes.

Parmesan Cheese: Concentrated Flavor and Protein

Parmesan,Pieces,On,A,Green,Table,,View,From,Above.,Background​The 10x Protein Test: Parmesan, Bocconcini & BeyondShutterstock

This aged hard cheese contains 10 grams of protein per ounce along with calcium and distinctive savory flavor. "Parmesan is a hard-aged cheese that is packed with protein," Dani explains. "It's a fantastic way to add a flavor boost to so many different types of dishes." Enjoy it sliced with apples for a simple snack, or grate it over soups, salads, pasta dishes, and roasted vegetables. Its concentrated umami flavor means a little goes a long way, making it an efficient protein source that enhances your meals.

Eggs and Egg Whites: The Complete Protein Package

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With 7 grams of protein per whole egg and 11-12 grams per half cup of whites, eggs remain a nutritional standout. "Eggs and egg whites are a fantastic, whole, high-protein food to work into your diet," Dani confirms. Keep hard-boiled eggs prepared for quick protein additions to meals and snacks throughout the week. Add them to cottage cheese toast, savory oatmeal, or transform them into egg salad. For lower-fat protein options, egg whites can boost the protein content of French toast, pancakes, oatmeal, or veggie-packed egg white muffins.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Ground Venison: Lean Red Meat Alternative

A stainless steel meat grinder that is grinding up fresh venison to make chopped meat. The ground venison is coming out the machine and going into a big glass bowl.

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This game meat delivers 23 grams of protein with just 3 grams of fat per 3-ounce serving. "Ground venison is a super nutrient-dense source of protein," Dani shares. "It's much leaner than ground beef." Use it anywhere you'd typically use ground beef—tacos, burgers, chili, or meatballs. Dani notes that its leanness can make it slightly drier than beef, so cooking techniques may need slight adjustments. Check your store's freezer section if you don't find it with fresh meats. This alternative red meat offers variety when you're seeking something different in your protein rotation.

Last Word

portrait of beautiful young woman eating yogurt at home11 Quick Protein-Packed Breakfasts to Curb Cravings You Can Make in 5 MinutesShutterstock

Incorporating these protein-rich foods into your diet can make weight loss feel more manageable by keeping hunger at bay. As Dani reminds us, "Food is just one piece of the puzzle when it comes to health and weight loss." These clean, whole food protein sources move beyond boring chicken breast and protein powders to bring flavor, satisfaction, and nutrition to your weight management journey. Mix and match these options to discover new favorite meals that support your goals while actually enjoying what you eat. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Mayra Wendolyne LowCarbLove Low Carb Love
Copyright Low Carb Love/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.

If you are a Costco member and trying to lose weight, one weight loss warrior has a list of the best foods to buy at the warehouse. Mayra Wendolyne of Low Carb Love lost over 100 pounds and has amassed millions of followers for her tips and tricks on how she did it. In a viral YouTube video, she reveals the top 9 low-carb, ready-to-eat meals at Costco.

Birria

“You cannot go wrong with Birria. Birria takes so long to cook. If you've ever tried to make it or you know someone that's made it, this is like an all day project. It's worth it, but this one here is already cooked, completely cooked, all you have to do is heat it up so you can toss this in the microwave, toss it in the oven, whatever the case,” she says. “You can make tacos, you can make quesadacos. There are so many different things that you can make with this or even serve it just in a bowl, top it with cilantro and onion and lime and you are set.”

Chicken Tinga

Chicken Tinga

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Another “low carb, weight loss friendly, diabetic friendly, and also very, very high in protein” meal is chicken tinga. “Chicken tinga is very easy to make, but sometimes when you're in a rush and you just want something made, this is something that you can serve with some cauli rice as side salad. You can also make a quesadilla. You can make a burrito. There are so many different things that you can make with this. And this is just, again, pop it in the microwave, pop it in the oven, stovetop, whatever, and it is good to go.”

Beef Kabobs

Costco Beef Kabobs

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Moving on to “a little Middle Eastern, a little Mediterranean flair” she suggests beef kabobs. “These are super, super easy to throw together. You can make a wrap. You can obviously serve this with a side salad, a little tzatziki sauce, a little cucumber salad, there are so many things that you can do with this, but most importantly, these are low in calorie, high in protein, low in carbs. So another one for the win.”

Kevin’s Chimichurri Beef

Kevin\u2019s Chimichurri Beef

Costco

Next up chimichurri beef. “I've actually never tried this one, but I do love all of Kevin's foods. He does a lot of pre-made stuff here at Costco. They're clean, they're paleo, low carb. He usually does a lot of things that you wouldn't typically find low carb, like broccoli beef, orange chicken. Like he does a lot of things that typically have like a very sugary sauce and he makes them low carbm” she says. “Again, pair this with a little cauli rice, a little side salad. It's so easy to make this. It's fully cooked. Again, just toss in the microwave.”

Organic Broccoli Chicken Cheddar Stuffed Breast

Organic Broccoli Chicken Cheddar Stuffed Breast

Costco

Nex up, an “organic broccoli chicken cheddar stuffed chicken breast,” she says. “This is also really awesome. Sometimes I feel like there are times where you want to have something that's healthy, you want to have something that tastes very like homemade. But this here is definitely something that to me feels like very light, very healthy,” she says, adding that it’s 23 grams of protein for five ounces. “That's amazing. Five net carbs. So again, super low carb, super high in protein, 210 calories. That's awesome.”

Fully Cooked Shrimp

\u200bFully Cooked Shrimp

Instacart

“Okay, now this is more of like a snack. I'm going to be honest, I usually grab one of these to eat on my way home. Just some fully cooked shrimp, their little cocktail sauce, a little lemon. This is super, super delicious. I feel like it's super light. This is perfect for summer. A lot of times when I'm going to have people over, I usually grab a couple of these and then put them on the table like a whole charcuterie kind of like island. This is a great option. I wouldn't say it's so much like a full meal, but it's definitely something that you can have as a light lunch”

Caesar Salad

Caesar Salad

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Her next recommendation is the Caesar salad. “it is so delicious. The only thing I do is obviously take out the croutons. One, because of the carbs, two, because of the gluten, it just really messes with my stomach. But other than that, this is another great option. Even if you grab that chicken, the chicken breast that I just showed you.”

Ready-to-Eat Poke

Spicy Ahi Poke

Annasea

The next item is ready-to-eat-poke. “They have the spicy ahi poke and then just the ahi wasabi poke. And this is another just super easy meal,” she says. “This will be good just all by itself. Super quick lunch, super quick dinner. I think if you wanted to make it more of a hearty meal, you can obviously pair this with rice or even like a cauli rice.

Egg Bites

\u200bKirkland Signature Sous Vide Egg Bites​Kirkland Signature Sous Vide Egg BitesCopyright Costco

And for breakfast, she recommends Costco egg white bites. “If you follow me on Instagram, you know that I was literally obsessed with the Starbucks egg white bites. These are $5 a pop.

So this is obviously a much better deal. These are fully cooked, toss them in the microwave. I personally like to toss them in the air fryer because I'd like to get a little bit of a crisp, huh? 11 grams of protein. Only 150 calories,” she says. “Super, super low in calories, decent protein. This one here is 17 grams of protein and 280.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.