I'm an Obesity MD and These 5 Simple Morning Habits Help Ozempic Do Its Job
Losing weight is an incredibly personal journey. Lately, more and more people are turning to prescription weight-loss drugs like Ozempic, Wegovy, and Mounjaro to curb their appetite and lose a significant amount of weight. When taking medication of this nature, adopting certain lifestyle tweaks helps ensure you're getting the most out of it. That's why we spoke with an obesity doctor who shares a few simple morning habits that help Ozempic work.
The Importance of Starting Your Day With Healthy Habits
Kickstarting your day with healthy habits sets you up for success.
When speaking of morning habits when taking Ozempic, specifically, "Semaglutide (Wegovy/Ozempic) slows gastric emptying, stops hunger signals (aka food noise), and can shift energy levels early in the day. How you eat, hydrate, and move in the morning often determines your energy levels and sets the tone for the remainder of the day," explains Dr. Kevin R. Gendreau, a Board-Certified Obesity Medicine physician in Brockton, Massachusetts and the Physician Lead of a Weight & Wellness practice.
Changes in Digestion, Appetite, or Energy That Impact the Way You Begin Your Day
Most individuals on GLP-1s wake up with less of an appetite than they're typically used to.
"These medications slow digestion and often cause mild nausea. Without adequate hydration, electrolyte, and protein intake, energy levels can fall flat. Starting the day with intention and a plan can help prevent under-fueling, dehydration, and GI discomfort ,and other known side effects," Dr. Gendreau tells us.
Hydrate
When you wake, be sure to drink a tall glass of water. The benefits of early-morning hydration cannot be underestimated.
"Hydrate immediately with at least one full glass of water within 30-45 minutes of waking," Dr. Gendreau stresses. "Dehydration can worsen nausea, constipation, fatigue, and muscle aches."
An added bonus? Consider adding sugar-free electrolytes to your glass for a boost.
Start Your Day With Protein
Begin your day with some quality protein. Even if you're not feeling super hungry, this is a habit Dr. Gendreau encourages.
"A small, protein/fat/fiber packed breakfast will help preserve muscle mass, prevent overeating for the day, and fuels your day. Examples include eggs, sugar-free yogurt, or a protein shake," Dr. Gendreau shares.
Eat Slowly
Take time to fully enjoy your food in the morning, emphasizing slower bites. In addition, stop eating at the first feeling of fullness.
"Semaglutide slows gastric emptying, making you feel fuller, quicker. Eating more slowly will prevent bloating and facilitate digestion. It also helps you to re-calibrate your hunger signals (i.e. mindful eating)," Dr. Gendreau says.
Limit Sugary, Ultra-Processed Foods
Sure, a box of cinnamon rolls may look like a delightful morning treat, but it's not helping your weight-loss efforts one bit. Limit super-processed, sugary, or greasy foods for breakfast.
"These foods are low in protein and the worst way to start your day because you'll be starting with a blood sugar spike and filling your belly with non-nutritive foods," Dr. Gendreau explains.
Perform Light Movement
Engaging in some light exercise—like going for a short, brisk walk or performing yoga stretches—is an excellent way to start your day. According to Dr. Gendreau, morning movement promotes digestion and prevents bloating.
If you're looking for more weight-loss inspiration, check out Here's How Oprah Lost 50 Pounds on a GLP-1 and Finally Ended Her Lifelong Battle With Weight.
