Name: Why Post-Ozempic Strategy Matters
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        3 Ways to Keep Weight Off After Stopping Ozempic According to Weight Loss MD
    Expert reveals proven strategies to maintain weight loss after GLP-1 medications.
By Christopher RobackFeb 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 

        Copyright Dr. Eric Berg DC/YouTube/Shutterstock
    
By Christopher RobackFeb 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Nutrition & Diet
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        5 Expert Tips to Keep Weight Off After Ozempic
    
        3 Mistakes People Make When Stopping Ozempic
    
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
            
        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
            
        Shutterstock"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
            
        ShutterstockDr. 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
            
        Shutterstock"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
            
        ShutterstockDr. 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
            
        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
            
        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
            
        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
            
        ShutterstockBy 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.
ozempicweight losssustainable-weight-lossintermittent fasting

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Nutrition & Diet
        3 Ways to Keep Weight Off After Stopping Ozempic
    
        Copyright Dr. Eric Berg DC/YouTube/Shutterstock
    
By Christopher RobackFeb 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
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
            
        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
            
        Shutterstock"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
            
        ShutterstockDr. 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
            
        Shutterstock"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
            
        ShutterstockDr. 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
            
        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
            
        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
            
        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
            
        ShutterstockBy 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.

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Nutrition & Diet
        How to Keep the Weight Off After GLP-1 Medications,
    
        Copyright Dr. Sue Decotiis/YouTube
    
By Christopher RobackMay 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
Many people have achieved significant weight loss with medications like Mounjaro and Ozempic, but the dreaded "Ozempic rebound" has become a real concern. Studies show that most patients regain weight after stopping these medications - but it doesn't have to be that way. Dr. Sue Decotiis, MD, a triple board-certified physician specializing in medical weight loss, explains that with proper monitoring and lifestyle adjustments, you can maintain your results. Follow these expert tips to keep the weight off for good after your medication journey ends.

                The Rebound Effect Is Real
            
        Research confirms what many fear - weight often returns after stopping GLP-1 medications. In an Eli Lilly study, patients who discontinued Mounjaro regained about 14% of their body weight after 36 weeks. With Ozempic, two-thirds of the total weight loss was eventually regained. "Most of the folks that regained weren't doing it the right way," says Dr. Decotiis, who emphasizes that proper monitoring makes all the difference in maintaining results.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Focus on Body Fat, Not Just Weight
            
        ​Everyday Foods This Expert Says Are “Destroying Your HealthShutterstockThe scale doesn't tell the whole story when it comes to healthy weight loss. "We make sure they're actually losing fat, okay? And their muscle is staying the same," explains Dr. Decotiis in her post. She monitors patients using body composition scales to track exactly what they're losing. "Most of the doctors prescribing this medication are not even putting people on a body composition scale," she points out, suggesting this oversight might contribute to weight regain after stopping medication.

                Don't Stop Your Medication Abruptly
            
        ​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstockIf you want to maintain your results, a gradual approach to ending treatment is crucial. "The worst thing someone can do is stop the drug abruptly," warns Dr. Decotiis. Instead, she recommends a careful tapering process: "I titrate the drug up and I taper it down. That makes such a difference." This methodical approach gives your body time to adjust and may significantly improve your chances of maintaining weight loss.

                Proper Hydration Is Non-Negotiable
            
        ShutterstockYou might be surprised by how important water intake is for sustainable weight management. "People on these medications need to drink a tremendous amount of water. Up to maybe a gallon or more a day," Dr. Decotiis advises. She explains the science behind this requirement: "For every ounce of fat that you burn, you're losing water. It's very easy to get dehydrated." Proper hydration supports your metabolism and helps prevent weight regain.

                Build Muscle Through Strength Training
            
        ShutterstockYour exercise routine needs to focus on building and preserving muscle mass. "We don't encourage heavy aerobics, but we want them to build muscle," says Dr. Decotiis. Strength training helps maintain your metabolic rate, which is crucial for preventing weight regain. Even moderate resistance training several times per week can make a significant difference in your body composition and ability to maintain weight loss.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

                Prioritize Protein and Vegetables
            
        ​Here’s What to Do About ItShutterstockWhat you eat becomes even more important after stopping medication. "We want them to eat a lot of protein and vegetables, we measure the fiber in their diet," Dr. Decotiis explains. Protein helps preserve muscle mass while keeping you full, and fiber-rich vegetables provide essential nutrients with minimal calories. This nutritional approach supports sustainable weight management even as your body adjusts to life without medication.

                Understand How Your Hormones Affect Results
            
        ​Walking with Others Can Make You More AccountableShutterstockYour hormonal profile may influence how your body responds to both the medication and its discontinuation. "Estrogen is really a positive modulator," says Dr. Decotiis, noting that "women do very, very well on this medication" due to this hormonal interaction. Understanding your unique hormonal situation can help you create a more effective maintenance plan after stopping medication.

                Regular Monitoring Makes The Difference
            
        ShutterstockConsistent check-ins are essential for maintaining results. "We follow patients very carefully, and we put them on a body composition scale every week, every other week," explains Dr. Decotiis. This regular monitoring allows for quick adjustments to your maintenance plan. Many of her patients who maintain this vigilance "have gotten off this drug and they've been able to maintain their weight," demonstrating that success is possible with the right approach.

                Consider Which Medication You Used
            
        ​1. Build a Strong Provider RelationshipShutterstockNot all GLP-1 medications are created equal when it comes to maintenance potential. "People have lost a lot more weight on Mounjaro and Terzepatide than they did on Ozempic," Dr. Decotiis shares from her clinical experience. She adds that "there are also fewer side effects, and I feel that people are more easily tapered off that drug." The specific medication you used may influence your maintenance strategy.
RELATED:20 Possible Ozempic Side Effects

                Adjust Your Approach Based On Your Metabolism
            
        ​What To Do InsteadShutterstockYour unique metabolic profile should guide your maintenance plan. "It really depends on their metabolism," Dr. Decotiis explains when discussing how long patients typically need medication. She emphasizes personalization: "Some people can get off it pretty easily, okay? When I'm following your body composition scale, I'm seeing what's happening with your body fat as I'm taking the drug down." Your individual metabolic response will determine the best approach for maintaining your results.

                Success Is Possible With The Right Strategy
            
        I’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds ShutterstockDespite concerning statistics about weight regain, maintaining your results is achievable. "Many of my patients have gotten off this drug and they've been able to maintain their weight," Dr. Decotiis affirms. The key difference is comprehensive care: tracking body composition, proper tapering, adequate hydration, appropriate exercise, and nutrition tailored to your needs. With this holistic approach, you can beat the odds and keep the weight off for good. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        3 Tips to Boost Your Ozempic Results
    
        5 Expert Tips to Keep Weight Off After Ozempic
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackMar 03, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
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?
            
        Shutterstock"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
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDr. 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
            
        ​2. Sugary DrinksShutterstockThe 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
            
        ​Teriyaki Salmon & RiceShutterstockWhen 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
            
        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
            
        6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstockThese 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.
Nutrition & Diet
        8 Best Ways to Maximize Ozempic Results
    
        Copyright Dr. Robert Cywes/YouTube
    
By Christopher RobackJan 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

                Understand Your Medication's Role
            
        Shutterstock
"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

                Focus on High-Quality Protein at Every Meal
            
        Shutterstock
" Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

                Track Everything You Eat and Drink
            
        Shutterstock
Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

                Stay Ahead of Side Effects
            
        Shutterstock
"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."
RELATED:20 Possible Ozempic Side Effects

                Develop a Consistent Movement Routine
            
        Shutterstock
"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

                Address Emotional Eating Patterns
            
        Shutterstock
"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

                Build Your Support Network
            
        ShutterstockDr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                Monitor Multiple Progress Markers
            
        Shutterstock
"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

                Create a Sustainable Meal Structure
            
        Shutterstock
"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

                Prepare Strategies for Plateaus
            
        Shutterstock"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."
RELATED:20 Things to Avoid While on Ozempic

                Plan for Long-Term Success
            
        Shutterstock"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        The Most Effective Ways to Keep Off Weight After Stopping Ozempic, According to Science
    
        Shutterstock/Andrey Popov
    
By Leah GrothAug 22, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Ozempic, Wegovy, and Mounjaro are miracle drugs for weight loss, according to lots of people. However, aside from some not-so-fun side effects, there is one major complaint: When you stop taking the drugs, many people report gaining a lot of the weight back. However, according to new research, there is an easy way to prevent rebound weight gain. 
About Half of the People Who Take Weight Loss Drugs Quit Within the Year
Shutterstock
According to studies, up to half of the people who start using weight loss drugs quit them within a year due to a variety of factors, ranging from the cost of the drugs to intolerable side effects. 
Many of Those Gain the Weight Back
Shutterstock
Many people experience rebound weight gain, some of them regaining all the weight they lost on the drugs and even more in some cases. 
Researchers Claim That Exercise Can Stave Off the Weight
Shutterstock
However, a new, long-term study conducted by the University of Copenhagen in Denmark found that even some of those people who quit the drug within the first year managed to keep the weight off by doing one thing: They exercised. 
Related: 15 Quick Ways to Lose Body Fat Percentage in a Week
Exercise Plus Weight Loss Drugs Is a Good Equation
Shutterstock
According to Signe Sørensen Torekov, a professor of biomedical sciences at the University of Copenhagen in Denmark and senior author of the study, people using weight loss drugs can “preserve a healthy weight” after they quit the medication, “But they do need to do exercise,” he says.
Exercising Helps Preserve Muscle Mass
Shutterstock
He explains that those who were exercising while on the drug were able to maintain more muscle mass after they got off it, making it more likely they would keep the weight off. 
Participants Were Divided Into Groups
Shutterstock
Researchers enlisted 195 Danish adults with obesity. Each of them were put on a low calorie diet with the goal of losing 30 pounds fast, then moving on to the maintenance stage. During this stage they were put on a GLP-1 medication. A separate group started the same drug but also underwent an exercise program, working out twice a week, 30 minute spinning classes and 15 minutes of HIIT and resistance training plus two at-home jobs. Another control group was given a placebo and didn’t exercise. 
Related: 8 Reasons Your Body Will Thank You For Drinking Kombucha, According to Nutritionist
The Group Who Exercised Lost More Weight – More Fat Than Muscle
Shutterstock
After a year, everyone who took the drug maintained the weight or lost more weight, but the group who exercised lost 6 pounds more (more fat than muscle) than those on the drug alone. 
💪🔥Body Booster: Whether you are on weight loss drugs or are losing weight by cutting calories, exercising will help you lose more weight and keep it off by preserving muscle mass. 
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says. 

                I Switched from “More” to “Smarter” Strength
            
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The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says. 

                How It Helped
            
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The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says. 

                I Added Feminine Flow to My Conditioning
            
        Shutterstock“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

                How It Helped
            
        ​Starting Small WorksShutterstockHow did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says. 

                I Always Activate My Sensual Core
            
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“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains. 

                How It Helped
            
        The 6 Worst Foods to Eat at Night if You Want to Lose WeightShutterstock“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        7 Ways to Lose Weight Faster on Ozempic
    
        Copyright glp1enhanced/Instagram
    
By Leah SuzanneMay 05, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

                Weights
            
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Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills.

                Whole Foods
            
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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes. 

                Water
            
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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, 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.

                Walking
            
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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

                Wake Up
            
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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

                Wins
            
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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says. 

                Weekends
            
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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says. 

                Bottom Line
            
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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        How to Save Money and Maximize Results on GLP-1 Medications, According to an Expert
    
        Copyright The GYN MD/YouTube
    
By Christopher RobackMay 05, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Weight management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

                Muscle loss undermines your success
            
        The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                Protein intake becomes critical
            
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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

                Quality matters for protein sources
            
        ​The Role of Supplements in Your JourneyShutterstockNot all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

                Exercise preserves muscle function
            
        ​Workout 2: Low-Intensity Cardio (1-2 Sessions Weekly)ShutterstockThe second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

                Compound medications are disappearing
            
        ​Understanding Your New Relationship with FoodShutterstockIf you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

                Manufacturer price drops offer relief
            
        ​You Want It to Be Effective Without Side EffectsShutterstockDespite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

                Tirzepatide becomes more affordable
            
        ​What Exactly Is Tirzepatide?ShutterstockFor patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.
RELATED:20 Possible Ozempic Side Effects

                How to access discounted medications
            
        ​ How Much Lysine You Need DailyShutterstockGetting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

                Special handling requirements
            
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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                The bottom line on GLP success
            
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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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