Understand Your Medication's Role

"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.

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Focus on High-Quality Protein at Every Meal

" 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

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

"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."

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Develop a Consistent Movement Routine

"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

"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

Dr. 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."

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Monitor Multiple Progress Markers

"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

"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

"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."

Plan for Long-Term Success

"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.

What Exactly Are These Injections?

"These injections include medicine like semaglutide, otherwise known as Ozempic, and Mounjaro," Dr. McCann explains in her post. She notes that semaglutide has FDA approval specifically for weight loss in certain individuals, while Mounjaro is approved for type 2 diabetes but commonly used off-label for weight loss.

How Do They Work?

These medications work through multiple mechanisms to help you lose weight. "They work by inhibiting glucagon release, which is what makes you hungry. They decrease glucose production from the liver, delay gastric emptying, and decrease appetite," Dr. McCann explains. These combined effects lead to what she describes as "significant weight loss," particularly beneficial for people with limited mobility.

Are They Right For Everyone?

Before trying these medications, Dr. McCann warns about important contraindications. "There are several contraindications listed by the manufacturers which include a personal or family history of thyroid cancer or other endocrine problems or cancers," she points out. Side effects can include digestive issues, though Dr. McCann mentions "most of these side effects go away or subside after taking these medicines for a few weeks."

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Tip 1: Ditch The Soda Habit

The first critical change Dr. McCann recommends is eliminating all sodas and sugary drinks from your diet. "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann warns. This stark fact makes cutting out these beverages non-negotiable for serious weight loss.

What About My Caffeine Fix?

You don't have to give up caffeine entirely. "I'm not saying give up caffeine. If you still need caffeine, coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia," recommends Dr. McCann. She also suggests "a sugar-free skinny latte" as another good option.

Tip 2: Make Protein Your Priority

When it comes to eating while on these medications, Dr. McCann emphasizes one key nutrient above all. "Protein, protein, protein. Make sure that when you feel like eating, you get your protein, specifically lean protein," she advises.

Why Protein Matters So Much

Since these medications reduce your appetite, making every bite count becomes crucial. "If you don't take in enough protein, you will lose your muscle and you won't be able to burn as many calories as you did before losing that muscle," explains Dr. McCann. She adds that "protein increases your metabolism by increasing your muscle," creating a virtuous cycle for weight loss.

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Tip 3: Just 20 Minutes Of Movement

Exercise completes Dr. McCann's trifecta of weight loss boosters. "Exercise is very important for weight loss, for keeping the weight off, for losing it, for your cardiovascular health," she notes. There's also a mental health benefit: "It actually is a natural remedy for anxiety because it releases cortisol."

Starting Small Works

You don't need to commit to lengthy gym sessions to see results. "If you're just starting out, 20 minutes four times a week through a high intensity training, something like HIIT classes, will be just fine," Dr. McCann recommends. This manageable approach makes starting an exercise routine less daunting.

What If I Have Physical Limitations?

Dr. McCann acknowledges that not everyone can perform high-intensity exercise. "If you do have physical limitations, exercise is still important, but you may need to talk to a personal trainer to see what exercises that you specifically can do," she advises. The goal remains preserving muscle mass, which is crucial for metabolism.

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The Bigger Picture

Dr. McCann views these medications as a starting point rather than a complete solution. "Make sure to 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," she concludes. This forward-thinking approach helps ensure your results last long after the medication period ends.

By implementing these three straightforward strategies—eliminating sugary drinks, prioritizing protein, and incorporating regular exercise—you can maximize your results while using weight loss injections like Ozempic and create sustainable habits for long-term success.

STOP Hitting Snooze

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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.

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Get a QUICK WIN First Thing

“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

“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

“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?

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Maximize Your Days Off

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

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

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.

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Declutter

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

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

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

“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.

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Sit to Eat

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.