I'm a Nutritionist and Here Are 5 Ways to Get Ozempic-Like Results Without the $1,000 Cost
I love finding dupes. In fact, one of my favorite hobbies is creating a Pottery Barn look in my home without spending Pottery Barn prices. That mindset can be translated to many things in life—including weight loss. In a country where individuals are quickly working on lowering the statistics for obesity—along with the chronic health risks associated with being overweight—it's never been more accessible to trade extra pounds for a healthier body.
But is it really "accessible?" The hefty price tag can be incredibly prohibitive. Not everyone has health insurance, and others may not qualify. And even when weight-loss meds are covered, it's typically only for a certain period of time. Cheer up, because you don't have to be left out of the trend if losing weight and living a healthy lifestyle is your end game.
We spoke with Janelle Bober, MS, RDN, with DietitianLive, who shares several ways to achieve Ozempic-like results without the hefty cost. Read on to learn how you can make some lifestyle changes and reach the weight-loss goals so many people seem to be prioritizing right now.
Build Your Meals Around Protein
The importance of consuming sufficient protein cannot be overlooked. Protein helps promote satiety and regulates blood sugar. Regularly eating high-protein and high-fiber meals delays gastric emptying and promotes a healthy microbiome, which is linked to a healthy body weight.
"High volume, low calorie foods—including fibrous foods like leafy greens and non-starchy vegetables—help with fiber, bowel movements, and gastric emptying," Bober says. "Both protein and fibrous vegetables help us feel fuller for longer and regulate blood sugar. I would say aim for 20 to 40 grams of protein per meal and at least a cup or fistful of vegetables. Build your meal around a protein, add veggies right away, and go from there."
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Lift Weights
Strength training is another must for anyone who's losing a dramatic amount of weight. Moving your body is beneficial for the mind, body, and soul—and preserving muscle mass.
"Muscle is our most metabolically active tissue, so it helps us have better appetite and blood sugar regulation because it helps us utilize our nutrients to our fullest ability," Bober explains. "It also increases dopamine, which can improve mood and impulse control—so if you have more impulse-based or emotion-based eating, that dopamine relationship can help.
Bober recommends performing two to three resistance training sessions each week, along with getting 150 minutes of moderate to vigorous cardio exercise per week.
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Go Into Each Meal With a Game Plan
Going into meals with a strategy is the name of the game. This may be establishing intentions, what you plan to eat, and rituals beforehand like drinking lemon water.
"Have a plan before mealtime rather than just thinking about it when you're hungry," Bober suggests. "Good hydration throughout the day decreases that starvation-type feeling."
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Swap Unhealthy Cravings for Smarter Choices
Kick any cravings to the curb by choosing nutrient-dense foods, like Greek yogurt with nuts rather than chocolate chip cookies, or sparkling mineral water instead of soda.
Other examples? "Beans, lentils, or whole grain and legume-based pasta instead of white bread or rice. Dark chocolate or fruit instead of candy. Fruit is a great way to get fiber, wonderful micronutrients, and a sweet kick," Bober tells us.
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Time Your Meals Accordingly
According to Bober, both meal timing and structure should support your lifestyle. After all, there's no one-size-fits-all approach to nutrition.
"What are you believing about yourself, your journey, your foods? That helps us get down to the root of everything," Bober explains. "Starting with protein for breakfast helps manage hunger throughout the day. Having more calories earlier can help avoid late-night eating or cravings. Meal timing prevents grazing, stabilizes hunger hormones and blood sugar, and helps regulate circadian and metabolic rhythms."
