Best Exercises For Ozempic, Wegovy and Other GLP-1 Medicine

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        Best Exercises For Ozempic, Wegovy and Other GLP-1 Users
    Here is how to maximize weight loss.
By Leah GrothMay 23, 2024
Leah Groth
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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
✓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.

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By Leah GrothMay 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
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        This Diet Is More Effective Than Ozempic, Says Weight Loss Coach
    

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Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose weight and tone up. In one viral video, he discusses GLP-1 weight loss drugs – including Ozempic and Wegovy – and the importance of exercising while you are on them. He also reveals a few of the best workouts to do while you are getting the jabs, and explains why they are important. 
1. Do 30 Minutes of Cardio a Day@dietcoach4uWhat is the best exercises if you are on GLP-1 medicines? Watch and find out why resistance training is the best for fat burning, toning and more. Also prevent ozempic, wegovy and mounjaro butt! #diet #workout
In the video, Dustin explains that cardio is key. “I think you should do cardio,” he says. Later on, he recommends doing “30 minutes a day,” and “walking counts.” 
2. And, Do Resistance TrainingShutterstock
However, “the most important exercise you could do is anything resistance training,” he continues, explaining that weight loss drugs reduce fat, but also muscles. “Unfortunately we see rapid muscle loss,” he says, mentioning “Ozempic butt” and “Ozempic face,” and explaining, “it's actually where you've lost so much muscle that you've got skin hanging everywhere.” While “common in all starvation based diets” there are ways you can mitigate the damage. “So resistance training will actually protect your muscle and hopefully increase lean, toned muscle. So you get that sexy look you want. Also, the more muscle you have, the more calories you burn.”
RELATED:10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer
3. It Will Help Increase Your MetabolismShutterstock
In the process of adding “lean, sexy, toned muscle,” resistance training will also help “increase your metabolism” and help you “to burn more weight,” he says. “You're not going to plateau. You're going to get that lean tone physique you want.”
4. It Will Also Discourage Rebound Weight GainShutterstock/Andriiii
Even better? “When you come off the medicines, if insurance or your doctor says you just don't need it anymore, you can keep it off,” he points out, referring to the phenomenon of rebound weight gain. 
5. He Recommends Four Days of Resistance Training Per WeekShutterstock
He recommends four days of resistance training per week, which can include body weight exercises like free weight, hand weights, machines, crunches, squats, lunges, wall sits, chair dips, etc. 
6. These 10-Minute Sessions Are EffectiveShutterstock
He explains that he offers some quick, 10-minute workouts that involve doing 10 pushups, 10 crunches, 10 squats, 10 pushups, 10 crunches, 10 squats, repeating as many times as possible in 10 minutes. “Try to improve week to week. That's going to help you use those muscles. It's going to help you build lean tone muscle.”
RELATED: What Happens to Your Body When You Stop Taking Ozempic
7. Don’t Forget to Eat Enough ProteinShutterstock
He also stresses the importance of making sure you're eating enough protein. “Protein actually increases the metabolism, helps you burn more fat, helps you get more of a lean toned physique,” he says. “It's going to help you prevent plateaus and metabolism loss. And if you're not going to eat a high protein diet with resistance training, it's not very good.” He suggests a minimum of 100 grams. 
8. Stick to Lean ProteinShutterstock
Chris McMahon, a nutrition and fitness coach, suggests gravitating toward lean protein if you are trying to lose weight. “And we want to think of sources of protein that the ratio of fat is lower. Fat just tends to be a more expensive macronutrient. In one gram of protein, there's four calories in one gram of fat, there's nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat, Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories.”
Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss
9. Exercising While Dieting Is Always a Good IdeaShutterstock
Whether you are losing weight on Ozempic or dieting alone, combining it with exercise is a game-changer. One study published in the journal Nature Metabolism found that people who exercise and diet can double the metabolic health benefits of their weight loss. “These results demonstrate that regular exercise during a diet-induced weight loss program has profound additional metabolic benefits,” the study authors explained. 
💪🔥Body Booster: Adding exercise to any kind of diet can double your metabolic benefits, says science. Experts recommend a combination of cardio and strength training.
proteincardiohigh protein dietweight lossworkout routineswalkingozempic

        
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        9 Key Differences Between Ozempic and Other GLP-1 Meds for Weight Loss
    

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By Leah GrothJun 26, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Ozempic is the buzziest drug in the weight loss world. However, it isn’t the only GLP-1 drug people are using to lose weight fast. Before you try and get a prescription, there are a lot of things you need to know about the drug, including how it works and also how it compares to similar treatments on the market. Here are ten key differences between Ozempic and other GLP-1 meds for weight loss, according to triple-board-certified plastic surgeon Leo Lapuerta, MD, The Plastic Surgery Institute of Southeast Texas.
Ozempic Isn’t Even Approved for General Weight Loss
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While Ozempic is probably the most well-known GLP-1, it isn’t technically even approved for general weight loss. “It is for the control of Type 2 diabetes,” Dr. Lapuerta reveals.
Most Weight Loss Drugs Aren’t Approved for Weight Loss
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In fact, most drugs being used for weight loss weren’t even intended for that purpose. “Most of the GLP-1 drugs like Rybelsus, Victoza, Trulicity, and Byetta are intended for the treatment of Type 2 diabetes with beneficial side effects that include weight loss,” explains Dr. Lapuerta.
RELATED:20 Possible Ozempic Side Effects
Some GLP-1s Offer Heart and Kidney Benefits
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There are other benefits to taking weight loss drugs. “Ozempic, Victoza, and Trulicity all have benefits for the heart and kidneys in addition to control of Type 2 diabetes,” says Dr. Lapuerta.
One Weight Loss Drug Is Injected Daily, Most of Them Are Weekly
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Most of the GLP-1s, including Ozempic, require a weekly injection. However, “Victoza is unique because it is injected daily rather than weekly,” says Dr. Lapuerta.
One Is Available in Oral Format
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And not all of them require a needle. “Rybelsus is the only GLP-1 that is available in oral format as all the other options are by injection only,” says Dr. Lapuerta.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Some of Them Are Approved for Weight Loss and Weight Management
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Ironically, while the most well-known of the bunch isn’t even approved for weight loss, the majority of the others are. “Wegovy, Saxenda, and Mounjaro (Tirzepatide) are GLP-1 agonists intended for weight loss and weight management rather than the treatment of Type 2 diabetes,” says Lapuerta.
Some Are More Effective Than Others
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According to Dr. Lapuerta, results vary by brand. “Wegovy typically produces 2 to 3 times the percent weight loss as Saxenda,” he maintains.
Only One of Them Includes GIP
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Mounjaro (Tirzepatide) has an edge over the competition. “It is the first GLP-1 to also include GIP, glucose-dependent insulinotropic polypeptide (GIP), another gut hormone agonist that provides better longer-term control of blood sugar as indicated by better reductions in Hemoglobin A1C levels,” says Dr. Lapuerta.
RELATED:20 Things to Avoid While on Ozempic
Some Medications Have Two Names
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Don’t let names deceive you. “Zepbound is the FDA-approved version of Mounjaro specifically for weight loss,” says Dr. Lapuerta.
Keep Reading About Ozempic
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Keep educating yourself about Ozempic. Here are 15 things you should know before getting Ozempic for weight loss. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

        
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Nutrition & Diet
        My Wife and I Are Both Doctors — Here’s the Truth About Ozempic We Tell Our Patients
    
Copyright Doctor Gary Linkov/YouTube
By Leah GrothSep 29, 2024
Leah Groth
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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
✓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.
Gary Linkov, MD, is double board-certified by the American Academy of Facial Plastic and Reconstructive Surgery and the American Board of Otolaryngology-Head & Neck Surgery. He happens to be married to Liz Grand, MD, a board-certified internal medicine physician. “Ozempic has been all over the news, and social media celebrities and many others have been using it, but of course, they don't admit to it,” he says, introducing his wife to “help me with this topic.” In the interview, she reveals everything you need to know about weight loss drugs.
What Is Ozempic?Shutterstock
Dr. Grand explains that Ozempic is the brand name for a medicine called Semaglutide. “It's a once-weekly subcutaneous injectable medication, uh, meaning that the medicine gets injected into the skin, usually in the upper arm, the thigh, or the abdomen,” she says.
It’s Primarily Used to Treat Type 2 Diabetes“It's primarily used to treat type two diabetes. That's what it was FDA approved for initially in 2017,” she continues. “Ozempic or semaglutide belongs to a class of medications called GLP-1 receptor agonists. GLP-1 is basically a hormone that's produced by the GI tract. And so the GLP one receptor agonists essentially work on these GLP-1 receptors.”
Where Are GLP-1 Receptor Located?Shutterstock
“GLP-1 receptors are located throughout the body, but there are three main areas that we'll talk about today,” Dr. Grand continues. “The first is the pancreas which leads to the release of insulin. Insulin then promotes the absorption of glucose into tissues to be used for energy or to be used as a form of energy storage. And this ultimately causes a decrease in blood glucose levels. The second is the brain, which decreases appetite by reducing the feeling of hunger. And the third is the GI tract, which slows down the movement of food and thus makes us feel fuller.”
What Is the Correct Dosage and How Much Does It Cost?Shutterstock
“In terms of dosing, we generally start with semaglutide at 0.25 milligrams weekly, and it can gradually be increased to a maximum of two milligrams as tolerated. The cost without insurance can be up to about $1,200 a month,” she says.
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications
Wegovy Is Another Form of SemaglutideShutterstock
“There is another form of semaglutide called Wegovy, and this is basically semaglutide in a higher dose,” she says.“This is the medication that's actually FDA-approved for weight loss, but it is specifically approved for people either with obesity or who are overweight with at least one weight-related condition. These include conditions like high blood pressure, high cholesterol, and heart disease.”
Both Ozempic and Semaglutide Reduce WeightShutterstock
So, what is ozempic or semaglutide used for? “It was initially meant for the treatment of type two diabetes to help decrease blood sugar by augmenting the release of insulin. But people found that there was also this impact on weight loss, and it's been studied and it has been shown to reduce weight,” she says.
However, to Maintain the Weight Loss, You Might Have to Stay on ThemShutterstock
There is one major con about using drugs for weight loss. “They've also found that people generally need to stay on Ozempic in order to maintain the weight loss,” she says.
Risks and Side EffectsShutterstock
“In terms of risks or side effects, the most common side effects that we typically see are nausea, vomiting, constipation, and sometimes diarrhea. We also see dizziness, increased heart rate, headaches, reflux, and even sometimes acute kidney injury, which is thought to be due to dehydration from all of the nausea and vomiting that ozempic can induce. It's also not recommended for people who have certain gastrointestinal tract diseases like inflammatory bowel disease, things like Crohn's disease or ulcerative colitis,” she says.
RELATED:20 Things to Avoid While on Ozempic
There Is Also a Cancer RiskShutterstock
“There's also a black box warning for a specific type of thyroid cancer,” she says.”This comes from studies that were done in rodent models that showed growth of the specific type of thyroid tumor. Acute pancreatitis, which is a condition where the pancreas becomes quite inflamed, has also been noted in this class of medications. And it's really important to note that pancreatitis can be severe and can be fatal. It's unclear what this mechanism is for this possible complication. It's also unclear whether or not this has any implications for pancreatic cancer in the long run. But regardless if you have a history of pancreatitis or if you develop pancreatitis while on the medication, you should stop it, and you should never take it again.”
Significant Weight Loss with the Drugs Can Change the Way Your Face LooksShutterstock
“Significant weight loss with drugs like ozempic and Wegovy can change the way our faces look,” they add. “We have many fat compartments throughout our face, and these compartments are affected by anything that leads to weight loss such as bariatric surgery, such as just kinda natural weight loss with diet and exercise and or with drugs like Ozempic and Wegovy. As our weight drops, the fat in our face decreases as well. This could lead to areas appearing more hollow and gaunt, and also, our skin starting to droop. It may be that the faster the weight loss with these medications and the more significant the weight loss, the less the body has the ability to adapt and adjust, and that can lead to more sagging at a faster rate.”
Celebrities Have Been Using OzempicShutterstock
She also explains how celebrities are involved in the Ozempic craze. “The cost of ozempic is about $1,200 per month for off-label use of ozempic as a weight loss drug. And that is a major expense for most people, but usually not a major expense for most celebrities,” she says. “And similar to the lack of transparency when it comes to plastic surgery for weight loss, there is a similar lack of transparency. For example, Kim Kardashian had to fit into that Marilyn Monroe dress for the MET Gala, and as many have surmised, including the New York Times, she may have taken Ozempic to drop weight quickly to try to fit into that dress.”
RELATED:20 Possible Ozempic Side Effects
Lose Weight GraduallyShutterstock
“Remember that the safest way to lose weight is to do so gradually with these medications and with any other method as well. I'm anticipating that the popularity of facial filler, including fat transfer to the face, will increase because of medications such as ozempic,” she says.
Rising Demand for Lifting Procedures Due to Facial Fat Loss
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“I also think that the incidence of lifting procedures such as brow lifts and facelifts will increase as well because, as we talked about previously, there's an increased sagging that occurs when the fat in our face declines,” he says. “We've been talking a lot about buccal fat removal on this channel and the risks of that procedure. And keep in mind that Ozempic is now introducing additional hollowing of the face. So if someone's had a buccal fat removal, then they go on Ozempic to lose further weight, now they're going to look even more hollowed out gaunt, and they may be looking to replace that lost volume.”
She Approves of Ozempic for People with Type 2 DiabetesShutterstock
Is Ozempic a good idea? “Certainly for people who have type two diabetes, yes,” she says. “I like the fact that, in general, it's not associated with hypoglycemia, which is when, uh, the blood sugar drops to a dangerously low level. This can be a very serious issue for people as they're trying to get their blood sugar under control for people who are obese or are overweight with conditions like high blood pressure, high cholesterol, heart disease, obstructive sleep apnea.”
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Try and Focus on Self-LoveShutterstock
“I would say you need to take a look at yourself in the mirror. And you know, the other issue I see with the increased use of ozempic for people who are just trying to lose that little bit of extra weight, it just speaks to this kind of viewpoint that, unfortunately, we as a society seem to have that our bodies, and I think in particular women's bodies, but certainly everyone's bodies are as well, we view our bodies as like a trend. Right now, it's going to look thin. But a few years ago, it was trendy to look voluptuous, but back in the nineties, it was also very in to look very skinny. I just think that we all need to learn to appreciate our bodies more, be kinder to our bodies, and maybe even just learn to love ourselves a little more,” she concludes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        Best Exercises For Ozempic, Wegovy and Other GLP-1 Users
    

        Shutterstock
    
By Leah GrothMay 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓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.
Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose weight and tone up. In one viral video, he discusses GLP-1 weight loss drugs – including Ozempic and Wegovy – and the importance of exercising while you are on them. He also reveals a few of the best workouts to do while you are getting the jabs, and explains why they are important. 
1. Do 30 Minutes of Cardio a Day@dietcoach4uWhat is the best exercises if you are on GLP-1 medicines? Watch and find out why resistance training is the best for fat burning, toning and more. Also prevent ozempic, wegovy and mounjaro butt! #diet #workout
In the video, Dustin explains that cardio is key. “I think you should do cardio,” he says. Later on, he recommends doing “30 minutes a day,” and “walking counts.” 
2. And, Do Resistance TrainingShutterstock
However, “the most important exercise you could do is anything resistance training,” he continues, explaining that weight loss drugs reduce fat, but also muscles. “Unfortunately we see rapid muscle loss,” he says, mentioning “Ozempic butt” and “Ozempic face,” and explaining, “it's actually where you've lost so much muscle that you've got skin hanging everywhere.” While “common in all starvation based diets” there are ways you can mitigate the damage. “So resistance training will actually protect your muscle and hopefully increase lean, toned muscle. So you get that sexy look you want. Also, the more muscle you have, the more calories you burn.”
RELATED:10 Exercises That Maximize Ozempic Results, Says Celebrity Trainer
3. It Will Help Increase Your MetabolismShutterstock
In the process of adding “lean, sexy, toned muscle,” resistance training will also help “increase your metabolism” and help you “to burn more weight,” he says. “You're not going to plateau. You're going to get that lean tone physique you want.”
4. It Will Also Discourage Rebound Weight GainShutterstock/Andriiii
Even better? “When you come off the medicines, if insurance or your doctor says you just don't need it anymore, you can keep it off,” he points out, referring to the phenomenon of rebound weight gain. 
5. He Recommends Four Days of Resistance Training Per WeekShutterstock
He recommends four days of resistance training per week, which can include body weight exercises like free weight, hand weights, machines, crunches, squats, lunges, wall sits, chair dips, etc. 
6. These 10-Minute Sessions Are EffectiveShutterstock
He explains that he offers some quick, 10-minute workouts that involve doing 10 pushups, 10 crunches, 10 squats, 10 pushups, 10 crunches, 10 squats, repeating as many times as possible in 10 minutes. “Try to improve week to week. That's going to help you use those muscles. It's going to help you build lean tone muscle.”
RELATED: What Happens to Your Body When You Stop Taking Ozempic
7. Don’t Forget to Eat Enough ProteinShutterstock
He also stresses the importance of making sure you're eating enough protein. “Protein actually increases the metabolism, helps you burn more fat, helps you get more of a lean toned physique,” he says. “It's going to help you prevent plateaus and metabolism loss. And if you're not going to eat a high protein diet with resistance training, it's not very good.” He suggests a minimum of 100 grams. 
8. Stick to Lean ProteinShutterstock
Chris McMahon, a nutrition and fitness coach, suggests gravitating toward lean protein if you are trying to lose weight. “And we want to think of sources of protein that the ratio of fat is lower. Fat just tends to be a more expensive macronutrient. In one gram of protein, there's four calories in one gram of fat, there's nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat, Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories.”
Related: 7 Best and Most Delicious Fast Food Meals Under 400 Calories for Weight Loss
9. Exercising While Dieting Is Always a Good IdeaShutterstock
Whether you are losing weight on Ozempic or dieting alone, combining it with exercise is a game-changer. One study published in the journal Nature Metabolism found that people who exercise and diet can double the metabolic health benefits of their weight loss. “These results demonstrate that regular exercise during a diet-induced weight loss program has profound additional metabolic benefits,” the study authors explained. 
💪🔥Body Booster: Adding exercise to any kind of diet can double your metabolic benefits, says science. Experts recommend a combination of cardio and strength training.
Nutrition & Diet
        Doctor Reveals 11 Natural Alternatives to GLP-1 Weight Loss Drugs
    
Copyright Dr. Kate Lyzenga-Dean/YouTube
By Christopher RobackDec 24, 2024
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 
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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've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.
Why Traditional Weight Loss Methods Fail"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.
How GLP-1 Controls Your WeightShutterstock
Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.
The Hidden Costs of GLP-1 MedicationsShutterstock
While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."
Healthy Fats: Your First Line of DefenseShutterstock
"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Power Up Your ProteinShutterstock
"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."
The Mediterranean SecretShutterstock
Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.
Natural Compounds That Boost GLP-1Shutterstock
"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.
RELATED:20 Possible Ozempic Side Effects
Berberine: The Natural AlternativeShutterstock
This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."
Your Gut Bacteria MatterShutterstock
"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."
Combining Natural StrategiesShutterstock
Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Your Path to Sustainable Weight LossShutterstock
"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time
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By Christopher RobackFeb 19, 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 
Have you noticed your appetite vanishing since starting Ozempic? You're not alone. While this breakthrough medication is transforming weight loss treatment, many patients are struggling with unexpected nutrition challenges. "It works so well that they forget to eat. We're actually seeing cases of malnutrition and dehydration," Dr. Vijaya Surampudi, a Board Certified in Internal Medicine, Endocrinology and a Physician Nutrition Specialist, and the associate director of the UCLA Medical Weight Management Clinic at UCLA Health, shared with WebMD. Don't let your weight loss journey compromise your health. Read on to discover the essential foods you need—and the ones to avoid—to make Ozempic work safely and effectively for you.

            
                How Ozempic Changes Your Eating Patterns
            
            
        ​These Were Game ChangersShutterstock"We're still learning about how they work, but simplistically, I think of it in three ways," explains Dr. Surampudi. "One, they work in the way that we initially brought them to light with diabetes medications: They tell the pancreas to release more insulin, depending on what your blood glucose is. Two, they slow digestion down. Three, they also seem to have an effect on the brain, where they're actually quieting the brain down a little bit and helping you not think about food as much." Read on to learn six foods you should eat.
RELATED: 20 Possible Ozempic Side Effects

            
                1. High-Quality Proteins
            
            
        Shutterstock"Because these medications reduce your appetite and you can't eat as much, and because food stays in your stomach longer so you stay full longer, it's really important to make sure the food that you are eating is very high nutritional quality," explains Geri Lynn Grossan, registered dietitian nutritionist. She suggests eating protein first at meals since it's not something our bodies store.

            
                2. Eggs and Lean Meats
            
            
        ​7. EggsShutterstockDr. Surampudi recommends focusing on the most bioavailable sources of protein: "Eggs, chicken, and fatty fishes are great sources of protein." These options are especially important when your appetite is reduced.

            
                3. Plant-Based Proteins
            
            
        ​15. EdamameShutterstock"If you're more plant-based or you prefer to avoid animal products, look at things like tofu, edamame, and tempeh, which are all soy products. You can also get protein out of lentils and some beans," Dr. Surampudi explains.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                4. Colorful Vegetables
            
            
        12. Bell Peppers: 20 caloriesShutterstock"Each color represents a different phytonutrient," explains Dr. Surampudi. "If you've got three different-colored bell peppers, you're getting three sets of different phytonutrients. That doesn't mean every plate has to look like a rainbow, but throughout the week make sure you're varying your vegetables."

            
                5. Low-Sugar Fruits
            
            
        47. Raspberries: 45 caloriesShutterstock"Fruit over the years has gotten very, very sweet," notes Dr. Surampudi. "It has a higher carbohydrate count than once upon a time, so I usually recommend no more than two fruits per day, and people should view it more as a dessert or a snack."

            
                6. Whole Grains and Legumes
            
            
        ​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstockGrossan recommends incorporating whole grains, beans, lentils, and legumes as part of a balanced diet. These foods provide sustained energy and additional protein. Read on to discover four foods to avoid.
RELATED:20 Things to Avoid While on Ozempic

            
                1. High-Fat Foods
            
            
        ​9. PizzaShutterstock"Fats take a longer time to digest, so they already naturally spend a longer time in the stomach," Dr. Surampudi explains. "If you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous."

            
                2. Processed Foods
            
            
        ShutterstockThink about what your grandma was eating 50 years ago, suggests Grossan. The rise in processed foods has changed our understanding of real food, and these should be limited while on Ozempic.

            
                3. Deep-Fried Items
            
            
        ​1. French Fries and Potato ChipsShutterstockDr. Surampudi specifically warns about avoiding "very highly processed fatty foods and deep fried foods" as they can increase side effects like nausea and vomiting.

            
                4. Excess Alcohol
            
            
        ​7. Beer and AlcoholShutterstock"Alcohol can play a funny role. It can worsen side effects for some people, like nausea and vomiting," Dr. Surampudi cautions. She recommends following standard guidelines: two or fewer drinks per day for men and one or less for women.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

            
                Staying Hydrated is Essential
            
            
        ShutterstockWater becomes even more crucial while on Ozempic. "Not only does it curb hunger, but people sometimes forget that they're thirsty, so they're not drinking enough water," Dr. Surampudi emphasizes.

            
                When Things Don't Feel Right
            
            
        ​Walk 10,000 Steps Per DayShutterstockIf you're experiencing side effects, Dr. Surampudi advises: "Listen to your body. For overindulgence, take a walk. It helps with motility and getting the food to digest a little bit more." She also emphasizes the importance of talking to your doctor about dose adjustments if side effects persist.

            
                The Long-Term View
            
            
        ​The Right Way to StopShutterstock"I think this is just the beginning," Dr. Surampudi shares. "I think these medications are going to be an incredible tool in weight management. But it's important to remember it's just that: a tool in the toolbox, and we still need to prioritize diet and exercise."
RELATED:12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

            
                Your Next Steps
            
            
        Shutterstock
Consider working with a registered dietitian to create a personalized meal plan. Many insurance plans cover nutritional counseling for obesity, making it an accessible way to optimize your Ozempic journey while ensuring proper nutrition.
A healthy weight loss goal is about two pounds per week. If you're losing more than that, you might not be getting enough calories to support your body's needs. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        6 Ozempic Morning Non-Negotiables for Weight Loss
    

        Doctor Reveals 5 Most Common Diet Mistakes You Are Making While on Ozempic
    

        Copyright medfreemaintenance/Instagram
    
By Leah SuzanneMay 02, 2025
Leah Suzanne
Freelance Writer/Editor
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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.
Are you taking a GLP-1 and want to maximize weight loss? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals crucial morning habits to promote weight loss while on the drug. “My 6 Ozempic morning non-negotiables as a physician and GLP-1 expert,” she writes. “As a physician and GLP-1 nutrition expert, mornings are where the magic happens. If you’re on Ozempic (or any GLP-1), here’s what I do… and you can too… every morning to keep my metabolism humming, prevent side effects, and stay on track.” 

            
                Hydrate
            
            
        
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“Hydration is key!” says Dr. Olive. “Start your day with water to stay hydrated and avoid constipation (a common GLP-1 side effect). On workout days, I mix in pre-workout for an energy boost!”

            
                Amp Up Protein Intake
            
            
        The Healthiest and Unhealthiest Ways to Cook Your EggsShutterstockStart your day with an ample serving of protein. Dr. Olive recommends 30g of protein at breakfast. “Most women struggle to hit their protein goals, and skipping breakfast makes it even harder. Bonus: breakfast is the easiest meal to sneak in extra protein!” she writes.

            
                Don’t Skip Breakfast
            
            
        Shutterstock“Never skip breakfast,” urges Olive. “You’ve gotta eat enough. Losing weight too fast puts you at risk for muscle loss—and we want to burn fat, not muscle! PLUS, eating breakfast is exactly what prevents afternoon and evening cravings and snacking!”

            
                Strength Train
            
            
        Shutterstock“Strength train 3-5 days a week,” she continues. “This is a non-negotiable for long-term fat loss, maintaining lean muscle, and boosting metabolism. I’m doing our GLP-1 Workouts right now! Push your last reps of your last sets to near failure.”

            
                Don’t Hit Snooze
            
            
        ​Prioritize Quality SleepShutterstock“Never hit snooze,” says Olive. “Pro tip: Get up at the same time every day. Starting your morning on time sets the tone for a productive day.”

            
                Complete a Single Win
            
            
        ​De-StressShutterstock“Morning quick wins” are also helpful. “A simple habit (like making your bed, journaling, tidying your space, drinking a big glass of water) builds momentum and makes the rest of the day feel more manageable,” she says.

            
                Bottom Line
            
            
        ​Maintain Long-Term SuccessShutterstockSimple habits stack up and help you win big. “These 6 habits are small but mighty. They’ve made a HUGE difference in my own results and for the women I coach on GLP-1s,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Nutrition & Diet
        These 6 High-Protein Snacks Helped One Woman Lose 40 Pounds Without Dieting
    

        3 High-Protein, Low-Carb Meals That Helped Me Drop 40 Pounds
    

        Copyright KetoFocus/YouTube
    
By Christopher RobackMay 02, 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.
Losing weight can feel like an uphill battle, especially when hunger strikes between meals. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years, has discovered that focusing on high-protein, low-carb foods was key to her impressive 40-pound weight loss journey. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie shares. These delicious, protein-packed snacks will help you reach your daily protein goals while keeping the carbs in check.

            
                Cottage Cheese Berry Bowl
            
            
        Looking for a protein-packed breakfast or snack option? This simple combination delivers both nutrition and flavor. "I make this for breakfast sometimes since it's so easy," Annie explains in her post. Start with half a cup of low-carb cottage cheese (14g protein, 3g carbs), add fresh sliced strawberries, then drizzle with reconstituted almond butter powder. Top with sliced almonds and chia seeds for extra crunch and omega-3s. This delicious bowl provides 23g of protein with only 7 net carbs, offering a perfect balance of sweet, tangy, and crunchy textures.

            
                Spicy-Sweet Crunchy Edamame
            
            
        45. Edamame (boiled): 44 caloriesShutterstockWhen cravings for something crunchy strike, these flavor-packed edamame beans deliver satisfaction with impressive nutritional stats. "Edamame is high in protein so it's a good ingredient if you're vegan or vegetarian and you struggle to get protein into your diet," Annie points out. With 10g of protein and just 2 net carbs per serving, these air-fried treats combine sugar-free maple syrup with spicy seasonings for a sweet-heat combo that's addictively good. Simply coat thawed edamame with olive oil, sugar-free syrup, salt, red pepper flakes, and cayenne before air frying until crispy.

            
                Cheese Puffs That Surprise
            
            
        ​Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)ShutterstockDon't let the unusual ingredient combination fool you—these cheesy puffs deliver serious protein with minimal carbs. "I was really nervous to try these but I was so glad that I did because they turned out really good," Annie admits. Whip egg whites until stiff peaks form, then fold in frozen shredded cheddar cheese. Spoon the mixture onto a parchment-lined tray, sprinkle with nutritional yeast, and bake until golden. The entire batch provides an impressive 39g of protein with only 4 net carbs, and they taste remarkably similar to those famous Red Lobster biscuits!

            
                Protein-Packed Pasta Bites
            
            
        ShutterstockTransform low-carb, high-protein pasta into a crunchy snack through the magic of air frying. Annie uses pasta made from lupini beans that delivers 20g of protein and only 6 net carbs per serving. "These noodles are high in protein low in carb because they're made from lupini beans," she explains. After cooking the pasta according to package directions, air fry until crispy, then toss with your favorite seasonings. While Annie's cinnamon-sugar version wasn't quite what she hoped for, you could try savory seasonings like ranch or taco seasoning for a protein-packed crunch.

            
                Strawberry Yogurt Dessert
            
            
        ​5. Flavored YogurtsShutterstockSatisfy your sweet tooth with this simple two-ingredient treat that packs a protein punch. "Even though this didn't give me the texture that I was hoping for, it was still delicious," Annie shares. Mix sugar-free strawberry gel dessert with your favorite low-carb yogurt for a creamy, sweet dessert with 9g of protein and only 3 net carbs per serving. While Annie's version using a vegan gel dessert had some texture issues, you might have better results with traditional sugar-free gelatin. Either way, this makes for a refreshing high-protein dessert option.

            
                Almond Butter Protein Mousse
            
            
        Shutterstock
When you're craving something rich and creamy, this mousse delivers indulgence along with impressive protein stats. "This turned out pretty good with 20 grams of protein and four net carbs," Annie notes. Combine almond butter powder with sugar-free sweetener and water until it reaches a pancake batter consistency. Stir in a scoop of zero-carb protein powder and fold in low-carb yogurt. For extra nutty flavor, drizzle with a bit of real almond butter before serving. Divided into three servings, each portion provides 20g of protein with only 4 net carbs.

            
                Smart Shopping for Protein Success
            
            
        ShutterstockFinding high-quality, low-carb ingredients doesn't have to break the bank or require multiple store visits. "Thrive Market makes it so simple to find products that will fit my high protein low carb lifestyle," Annie explains. She recommends shopping online for specialty items like almond butter powder, sugar-free sweeteners, and protein-rich foods. Look for membership-based grocery services that offer discounts on health-focused products, making it easier and more affordable to stock your pantry with the right ingredients for your protein-focused approach.

            
                Meeting Your Daily Protein Goals
            
            
        ​Start Your Day with 40 Grams ProteinShutterstockSetting specific protein targets can make a significant difference in your weight loss results. "I try to aim for at least 100 grams of protein a day but ideally I want to consume around 120 since I do work out four to five days a week doing some weight training," Annie shares. For active individuals, higher protein intake supports muscle maintenance while losing fat. These snacks can help bridge the gap between meals, making it easier to hit your daily protein goals without exceeding your carb limits.

            
                Why Protein Matters for Weight Loss
            
            
        ShutterstockProtein plays a crucial role in successful weight loss by increasing satiety, preserving muscle mass, and boosting metabolism. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie emphasizes. Higher protein intake helps control hunger hormones, reduces cravings, and requires more energy to digest than carbs or fats. By incorporating these protein-rich snacks between meals, you'll stay fuller longer while supporting your body's fat-burning potential.

            
                Balancing Macros for Success
            
            
        ​Teriyaki Salmon & RiceShutterstockFinding the right balance of protein, fats, and carbs is key to sustainable weight loss. Annie's approach focuses on maintaining adequate protein while keeping carbs low. "It's not always easy to reach my daily protein goal," she admits, which is why having these snack options ready is so important. By planning your snacks to complement your meals, you can maintain a calorie deficit while ensuring your body gets the nutrition it needs. This balanced approach prevents the metabolic slowdown that often happens with restrictive diets.

            
                Turning Snacks into Meal Components
            
            
        ​6. Cottage CheeseShutterstockThese high-protein options are versatile enough to work as both snacks and meal components. "These are things that I can eat in between meals or even as part of a meal as a way to get more protein," Annie explains. The cottage cheese berry bowl makes an excellent breakfast, while the cheese puffs can complement a soup or salad for lunch. By thinking of these recipes as building blocks, you can mix and match throughout the day to maintain steady energy levels while supporting your weight loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        She Lost 50 Pounds in Just 3 Months With Mounjaro
    

        I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest Update
    

        Copyright Dr Emma Anders/YouTube
    
By Christopher RobackMay 02, 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.
Like millions struggling with weight loss, Dr. Emma Anders tried countless diets before finding something that actually worked. Her dramatic 50-pound weight loss journey offers valuable insights for anyone fighting the battle of the bulge. Read on to discover her honest account of what really happens when a doctor becomes the patient.

            
                My Body Finally Responds Normally to Food
            
            
        I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest UpdateCopyright Dr Emma Anders/YouTubeDr. Anders noticed immediate changes after starting Mounjaro. "I definitely feel healthier just for taking it," she explains in her post. The medication allowed her to maintain a calorie deficit without feeling terrible or unable to function. Within weeks, she began experiencing proper fullness signals after eating—something that had been missing before.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                You Don't Need to Count Every Calorie
            
            
        ShutterstockFreedom from constant calorie tracking has been liberating for Dr. Anders. "I could not imagine a life more tedious than one where I have to track calories," she admits. Instead of obsessive counting, she estimates consuming between 1,000-1,500 calories daily, with some natural variation based on her body's signals. The medication helps her maintain this balance effortlessly.

            
                Your Hunger Signals Will Change
            
            
        ​Worst: Highly Processed, Greasy, or Fried FoodsShutterstockThe improvement in mind-body connection has been transformative, according to Dr. Anders. "I have a much better mind-body connection because of the Mounjaro," she shares. Before treatment, her body constantly demanded "more, more" regardless of actual need. Now she can truly hear what her body is asking for, allowing her to respond appropriately to genuine hunger.

            
                Your Relationship With Processed Foods May Shift
            
            
        ​Junk Foods: The Triple ThreatShutterstockOne surprising change was Dr. Anders' evolving food preferences. "I'm going more and more for whole foods and getting rid of as much ultra-processed food from my diet as I can," she reveals. Her body now responds differently to food types—processed foods provide immediate fullness but leave her hungrier the next day, while whole foods create better baseline hunger control.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

            
                You Can Still Enjoy Food While Losing Weight
            
            
        Shutterstock
Unlike previous diet attempts, Dr. Anders hasn't put her life on hold while losing weight. "I've never said 'I'm on a diet now, let's not enjoy life, wait till I'm thin then we enjoy life,'" she explains. Instead, she's made sustainable changes while still enjoying occasional treats like scones with jam and cream during family trips.

            
                Rethink Your Weight Loss Goals
            
            
        ShutterstockAs her journey progressed, Dr. Anders' goals shifted significantly. "My goal is no longer weight related," she shares. Having reached a healthy BMI of 25 (down from 34), she now focuses on eating more whole foods, feeling her best daily, and developing a sustainable relationship with food that allows for social enjoyment—a major shift from purely numbers-based targets.

            
                Your Clothing Size Will Change Dramatically
            
            
        ​The Power of AccountabilityShutterstockThe physical transformation has been remarkable. "I've gone from a dress size 20 being very tight to a size 10 being quite snug," Dr. Anders notes. This nine-size drop occurred over just three months, forcing her to completely overhaul her wardrobe. Fortunately, she had kept her smaller clothes from her twenties, many still with tags attached.

            
                Side Effects Can Be Manageable
            
            
        12 Signs You’re Eating Too Much ProteinShutterstockDr. Anders experienced just one persistent side effect on Mounjaro. "I only ever have one side effect on Mounjaro and that is going dizzy when I stand up," she explains. This postural hypotension has become more noticeable over time, requiring her to stand and count to ten before moving when getting up at night—a small price to pay for the benefits she's experienced.
RELATED:20 Possible Ozempic Side Effects

            
                You May Not Need to Increase Your Dose
            
            
        ​What Research ShowsShutterstockInterestingly, Dr. Anders has maintained her initial low dose throughout her journey. "I am still on 2.5 milligrams of Mounjaro. I haven't increased my dose because I am losing weight on 2.5 milligrams," she clarifies. This contradicts the common assumption that higher doses are always better—her experience suggests finding the minimum effective dose may reduce side effects while still delivering results.

            
                Exercise Can Wait Until You're Ready
            
            
        ShutterstockDr. Anders initially paused her exercise routine when starting Mounjaro. "I didn't exercise for the first time in years for the first few weeks," she admits. This strategic decision helped her adapt to the medication's effects before introducing additional variables. Once adjusted, she gradually reintroduced running and weightlifting, finding it complemented her new eating patterns.

            
                Weekly "Shock" Days Keep Your Metabolism Active
            
            
        ​Myth 1: Weight Gain Comes From Eating FatShutterstockTo prevent metabolic slowdown, Dr. Anders incorporates regular higher-calorie days. "If you go into a calorie deficit for any length of time, our bodies adapt by burning fewer calories," she explains. These strategic "shock" days—typically once weekly—help maintain her metabolic rate while providing psychological benefits, reminding her that "not every day needs to be a diet day."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                The Ultimate Goal: Eliminating Processed Foods
            
            
        ShutterstockDr. Anders' next experiment involves a month without processed foods. "For the whole of February I only want to eat unprocessed food and see what happens," she reveals. This challenge isn't about weight loss but discovering if eliminating processed foods might normalize her hunger signals completely—potentially even allowing her to maintain her results without medication long-term.Remember: Weight loss medications affect everyone differently. What worked for Dr. Anders may differ from your experience. Always consult with healthcare professionals before starting any medication or weight loss program. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
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