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14 Ways Your Body Reacts When You Stop Taking Ozempic

This diabetic nutritionist reveals the good, the bad, and the ugly.

Ferozan Mast
By Ferozan MastAug 26, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastAug 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Nutritionist and diabetes health coach Mila (The Hangry Woman) is detailing her experiences with Ozempic and Trulicity—specifically, what happened when she stopped taking the drugs. Mila discontinued her use of the weight loss medication due to heart palpitations (yes, it’s one of the side effects of Ozempic) and went on insulin instead. What happened next was surprising even to Mila, who didn’t know quite what to expect. Here’s what she has to say about what happened when she stopped taking Ozempic.

Successful Weight Loss

Mila continued to lose weight after stopping Ozempic. “I actually ended up losing more weight off of Ozempic, which I was truly surprised about,” she says. “I stopped Ozempic in the middle of September, and from that point until right now, it's almost the last day of November. I've lost another 15 pounds. I don't need to go to Ozempic to continue my weight loss. And unlike what I suspected, I thought that I was going to just immediately gain all of the weight back because I thought that it was really the medicine that was helping me with the weight loss, but it truly lowered my appetite.”

Appetite Changes

Young blonde woman eating eclair sitting in cafe. Girl bite piece of croissant look joyful at restaurant. Cheat meal day concept. Woman is preparing with appetite to eat eclair. Enjoy pistachio bakeryShutterstock

Ozempic may have changed Mila’s appetite long-term, as she no longer has out-of-control cravings. “I didn't start to get super hungry again,” she says. “I didn't get this crazy insatiable appetite like I had once had. And that surprised me also because going on insulin, I thought it's going to make me hungrier, it's going to make me gain weight. That's what happens to everybody going on insulin. And it actually hasn't. My appetite hasn't been this crazy insatiable. It's actually kind of stayed what it was with Ozempic.”

RELATED:20 Possible Ozempic Side Effects

Small Meals and Portion Control

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Mila continues to eat the smaller meals she had while taking Ozempic. “Because of the smaller meals that I was eating more frequently, and not just having big giant meals all the time for three meals a day, I was eating smaller meals because it was helping with nausea,” she says. “And so I've kind of continued that pattern, and I think that's also been really helpful because I cannot eat a lot per meal. I really have to structure it into smaller bites, smaller portions.”

Calories and Exercise For a Deficit

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Mila continued to stick to her calorie count and workout routine. “I'm still eating roughly the same amount of calories,” she says. “I'm tracking and eating about 1400 to 1500 a day. And then, along with exercise, there's also that deficit. I'm exercising like I was before, about three to four times a week. And so honestly, aside from the timing of the portions, my actual lifestyle hasn't changed much, but I'm still seeing the weight loss effects of it.”

She Has Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Mila doesn’t limit carbs these days. “I wouldn't say that I'm limiting my carbs at all because now that I'm taking insulin, I just correct for what I need,” she says. “So I'm probably right now eating about 40 grams of carbs or less per meal. That's a little higher than where I was before before I was 20 to 30. Now, I've allowed myself a little bit more because I can correct it. That doesn't necessarily mean more calories for me; it just means more carbohydrates and adjusting my insulin doses at that point.”

Better Relationship With Food

Happy lady tasting homemade spaghetti while having lunch, enjoying the smell with eyes closed, sitting in kitchen interior. Woman cooking and eating tasty food at homeShutterstock

Mila’s relationship with food has changed for the better. “I feel like I've gotten a lot happier in this process because I don't feel like I am using food restriction as a tool to manage my blood sugars as much anymore,” she says. “And I feel like I was doing that a lot before, and that was very hard for me, coming from a place where I have had disordered eating and I have lived that life of counting every little thing, and I still have to count it, I still have to understand how many carbs I'm eating, but with the correction factor and the ability to adjust, I feel like it's a lot healthier of a relationship with food.”

RELATED:20 Things to Avoid While on Ozempic

No Deprivation

Three young female friends sitting outdoor and eating pizza - Happy women having fun enjoying a day out on city street - Happy lifestyle conceptShutterstock

Mila doesn’t feel deprived of her diet anymore. “I am able to look at something and be like, here's the carb count for that. Here's how much insulin I need to take for it,” she says. “So I think that has changed the way I'm eating more healthily, instead of me feeling like I have to restrict food to make sure that my blood sugars are in line. So I am very happy with that switch. I'm very happy that the weight loss has continued, and I don't feel like I'm being deprived. That's one thing that I think has changed my quality of life a lot in these past two months, and it's just made me overall a happy person.”

No More Heart Palpitations

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.Shutterstock

Mila’s heart palpitations disappeared after she stopped taking Ozempic and Trulicity. “I had gotten over the nausea. I had gotten over the diarrhea and stomach issues and all of that stuff, but the one thing that just kept happening to me was the heart palpitations,” she says. “So I stopped after that, and probably within the two weeks that I stopped taking it, the heart palpitations were gone.”

Resting Heart Rate

Heart,Rate,monitor,Smartwatch,,Runner,Time,Shutterstock

Mila’s resting heart rate went from 130 to an average rate after stopping the Ozempic. “I don't know if anybody has ever had that situation, but it was not a good time for me. And so I finally said I’m not doing it anymore. My heart rate had lowered to the lower 70s within those two weeks. And so resting my heart rate is usually anywhere from 75 to 80 beats per minute, which is absolutely normal. And I don't have those heart palpitations.”

Better Breathing

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Mila no longer has trouble with her breathing. “I don't wake up sweating in the middle of the night,” she says. “I don't wake up with shortness of breath. I'm able to sleep all the way through the night. I can exercise without being winded or just the things that I think for a 30-something-year-old person are very normal. I feel like my body has gotten way back to normal, which is helpful to me, and I feel like that's something that is just good overall.”

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Stable Blood Sugar and Insulin Resistance

Measuring blood sugar with a blood glucose meterShutterstock

Mila was thrilled to see her blood sugar was still stable after stopping Ozempic. “I think something else that was really important to me in terms of getting off of it was like, would my blood sugars stabilize?” she says. “And I think because we put insulin in place of Ozempic, my blood sugar still did stay stable. Like I said before, I think it’s in a better place now because I'm having more control with the insulin, and I'm not having nearly as much insulin resistance, which is also really good.”

Healthy and Happy

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

Mila is in the best physical health of her life three months after stopping Ozempic. “Cholesterol numbers were fine, kidney function was fine, liver function was fine,” she says. “Everything was good. And so I think that that is really important. Also, I need to note that the weight thing for me is truly physical because everything else is okay.”

Working On Weight Loss

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Mila will continue working on her weight loss goals to look and feel her best. “It's not something I have to obsess about and not something I'm trying to obsess about. But it is something that's just on my mind overall. But I also wanted to shed some clarity on the fact that even taking Ozempic weight loss wasn't the goal. It was a bonus.”

RELATED:4 Best Exercises to Lose Flabby Arms

She Would Do It Again

Mila is still a big fan of Ozempic and, were it not for the side effects, says she would use it again. “If I could go back on Ozempic, I would, to be honest,” she says. “It is an easy injection. It's once a week. You don't have to think about it until the next week. It does a really good job of managing your blood sugars and all of that. But for me, it just did not agree with my body. And that is such a shame because it worked when I needed it to work. But I do feel like the after-effects of it, and I would say aftershocks are what I would call it, those things for me still made it worth it.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

What Happens to Your Body When You Stop Taking Ozempic

JJ Virgin
Copyright JJ Virgin/Youtube/Shutterstock
Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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 loss drugs like Wegovy and Ozempic have successfully helped many people lose a ton of weight in a short period of time. However, there has been an issue that some have run into: When you stop getting the weekly injections, people are gaining back the weight. But according to JJ Virgin, triple-board certified health expert, Fitness Hall of Famer & 4x New York Times best-selling author, there are ways to prevent Ozempic weight regain. In a new video, the celebrity nutrition expert reveals exactly how to make weight loss drugs work for you – and how to sustain your weight loss.

There Are a Number of Side Effects of Weight Loss Drugs

In the video she addresses a few of the common side effects of Ozempic, including potential rebound weight gain, loss of muscle mass, and Ozempic face. She explains that the drugs work by helping you tame your appetite and balance your blood sugar, and that if you are “weight loss resistant” they can give you the “edge you need.”

However, You Can Avoid Them

Close-up of woman's hand holding yogurt while eating at home.3 Simple Weight Loss Tips You'll Wish You Knew SoonerShutterstock

“However, the last thing you want to do is lose a lot of precious metabolism, supporting muscle, or gain the weight right back when you go off of them,” she continues. And, “the drug costs a lot, and “these side effects are going to cost you way more than that in the long term.”

Anytime You Lose Weight on a Diet, You Will Lose Muscle Mass

Happy athletic couple flexing their muscles after working out in a gym and looking at camera.11 Superfoods to Maintain Muscle Mass As You AgeShutterstock

She explains that when you go on any sort of a diet where you are losing weight, you are going to lose fat along with muscle mass. “If you lose muscle and fat, you are going to have this thing called metabolic adaptation after the diet. This is where your resting metabolic rate is lower than it was before the diet,” she says. One study found that one year after people stopped getting weekly semaglutide shots, they regained two-thirds of their prior weight loss, “with similar changes in cardiometabolic variables.”

Resistance Training Can Help Prevent It

,Fitness,Sporty,Female,Exercising,Pulldown,Personal,Trainer,exercise,gym,workoutShutterstock

While it is “always going to happen,” when you lose weight, there are ways to prevent it from being “lower than it should.” One key component to minimize muscle mass loss is “you're going to need to do resistance training and minimally you're going to need to move each major body part,” she says, recommending two to three days a week of exercise.

She Also Recommends Amping Up Protein Intake

Roasted or seared chicken breast sliced on a cutting board with herbs and spices​7. Lean ChickenShutterstock

She also recommends amping up protein intake. “Basically, you're going to want your daily range to be somewhere between 0.7 to one gram per pound of your target body weight,” she adds. She recommends “lean healthy sources” like grass-finished filet Turkey, pastured chicken, eggs and egg whites, whey protein, bone broth protein, and pea protein.

Also, Increasing Fiber Helps

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

You should also eat fiber, “from non starchy vegetables” and “eat from the rainbow,” she adds. “You want different types of fibers, prebiotic fibers, resistant starch. So you want different fibers and you want different colors. They represent different plant nutrients, different polyphenols. They all have different impacts on your gut microbiome, and we're rehabbing your gut microbiome here,” she continues.

Fruit, Good Fats, and Seeds Are Also Beneficial for Gut Health

Fresh,Fruits,Nutrition,health,food.Coach Reveals 10 Fruits to Help Burn Belly FatShutterstock

As you “start to taper off” the drugs, “your own gut can start to produce what it needs to produce to tell you that you are full,” she points out. She also recommends two servings of fruit, whole fats, “things like avocados, nuts, and seeds,” and greens and eating all meals “within a 10 to 12 hour window”

And, Hydrate

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Making sure to hydrate is also important, because “what happens with these drugs is dehydration.” Hydrating helps detox the body, she explains, recommending drinking at least half your body weight in water in ounces. “If you are mildly dehydrated, it's going to slow down your metabolism and then also it actually makes you store fat,” she adds. She also adds electrolyte to her water.

Take Supplements to Compensate for the Decrease in Calories

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She also recommends “a good foundational supplement, a daily multivitamin, mineral, antioxidant, essential fatty acid formula to make sure you're covering all your bases since your calories are going down,” she says. “Here's another thing that I want you to take: Creatine monohydrate,” shesays, explaining that studies have found that it helps people avoid losing muscle as they age.

Bottom Line: Weight Training and Healthy Eat Can Help Mitigate Ozempic Side Effects

Woman,,Balance,Weight,Scale,health,scales​Your Path to Sustainable Weight Loss[Shutterstock

While taking weight loss drugs like Ozempic may come with side effects – like gaining weight after you stop getting the injections – Virgin offers up a good argument that you can mitigate them by pairing healthy eating with regular strength training workouts.

Body Booster: Anytime you lose weight – whether from dietary changes or taking a drug like Ozempic – along with fat loss you are going to lose muscle mass. This can result in rebound weight – unless you take steps to mitigate the weight gain.

Nutrition & Diet

5 Body Changes When Stopping Ozempic

Dr. Jennifer Caudle, DO, FACOFP drjencaudle
Copyright drjencaudle/Instagram
Christopher Roback
By Christopher RobackMar 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
✓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.

Many of us have heard about the remarkable results people are experiencing with Ozempic and Wegovy for weight loss. But what happens when treatment ends? Dr. Jennifer Caudle, DO, FACOFP, known to many as Dr. Jen, is a board-certified Family Medicine physician and Associate Professor at Rowan University-School of Osteopathic Medicine who understands these concerns. Understanding these medications and their effects after discontinuation is crucial for anyone considering or currently taking them. Read on to discover the five key changes your body may experience when stopping these medications.

What Are Ozempic and Wegovy?

Before diving into what happens when you stop these medications, it's important to understand what they are. "Ozempic is FDA-approved for diabetes. Wegovy is FDA-approved to help with weight loss," Dr. Jen explains in her post. She notes that both medications contain the active ingredient semaglutide, which is why many people take Ozempic off-label for weight loss as well.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Blood Sugar Changes

Woman use glucometer checking blood sugar level

Shutterstock

The first significant change when stopping these medications affects your glucose levels. "Your blood sugar will likely go up," says Dr. Jen. She explains this happens because these medications are designed to lower blood sugar, so removing them naturally allows levels to rise again. "Depending on who you are will determine the significance of that," Dr. Jen cautions, emphasizing that for diabetics, this change could be particularly important and might require replacement medications.

Appetite Returns

upset woman in pajamas looking at camera while eating cake in bed aloneWhat Happens to Your Body When You Stop Emotional EatingShutterstock

One of the most noticeable effects of discontinuing Ozempic or Wegovy is the return of your pre-medication appetite. "Your appetite may increase when you stop these medications," warns Dr. Jen. She explains that many of her patients appreciate how these drugs reduce cravings and hunger while taking them. "If you go off the medication, your appetite very likely will return. So you've got to be prepared for that," Dr. Jen advises.

Side Effects Disappear

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

There's a silver lining to stopping these medications if you've been experiencing adverse effects. "Side effects that many people say they have with these medications can be things like nausea or vomiting, diarrhea or constipation, abdominal pain, abdominal cramping," Dr. Jen lists. She points out that gastrointestinal issues are the most common, but other effects like headaches can occur as well. "Should you stop them, if you had these side effects, they're likely going to go away," Dr. Jen reassures.

RELATED:20 Possible Ozempic Side Effects

Weight Loss Benefits End

Menopause, weight gain. Concerned woman standing on floor scales in bathroomShutterstock

Perhaps the biggest concern for many people is what happens to their weight after stopping. "One of the big side effects of these medications is weight loss. It's one of the reasons why so many people take these medications," acknowledges Dr. Jen. She explains that when you stop taking Ozempic or Wegovy, "the additional help that you're getting from the medications to help you with weight loss will go away too."

Will all the weight return? Dr. Jen says that's complicated: "That's going to depend on you, your body, what things you're doing to try to maintain your weight loss, how you're managing your diet, your exercise and all the other things in your life." She confirms that many people do regain weight after stopping but emphasizes that this isn't inevitable with proper maintenance strategies.

Cardiovascular Benefits Cease

ozempic_wegovy-split2Wegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

The final important change involves heart health. "There have been studies that have shown that both Ozempic and Wegovy have cardiovascular benefits," Dr. Jen points out. These medications have been shown to reduce the risk of strokes, heart attacks, and other cardiovascular issues. Unfortunately, "when you stop the medication, those benefits that these medications afford you will go away," explains Dr. Jen.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Conclusion

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​And Now, Some Are Recommending MicrodosingShutterstock

Whether you're considering starting or stopping these medications, understanding these five potential changes is essential for making informed decisions about your health. Dr. Jen emphasizes that this information isn't meant to judge anyone's choice to use or discontinue these medications—rather, it's about being prepared for what might happen. As with any medication change, consult with your healthcare provider before making decisions about Ozempic or Wegovy.

Nutrition & Diet

11 Things to Know Before Taking Ozempic

Dr Sophie GP
Copyright Dr Sophie GP/YouTube
Christopher Roback
By Christopher RobackMar 31, 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.

We've all been there - trying diet after diet, exercise plan after exercise plan, only to find ourselves struggling to lose weight or keep it off. If you've been wondering about those "miracle" weight loss drugs like Wegovy and Ozempic that celebrities are raving about, you're not alone. Dr. Sophie Newton breaks down exactly how these medications work and what you should consider before jumping on the bandwagon. Read on to discover if these treatments could be the kickstart to your weight loss journey that you've been looking for.

Yes, They Actually Work

"These medications have shown impressive results in clinical trials," Dr. Sophie says in her post. "In randomized double-blind control trials, people using Wegovy lost an average of 12% more body fat compared to those in the placebo group." Dr. Sophie explains that colleagues in the United States report excellent outcomes with patients successfully losing weight and maintaining it while on the medication.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

The Celebrity Connection

Khloe Kardashian at the Cosmopolitan's 50th Birthday Celebration held at the Ysabel in West Hollywood, USA on October 12, 2015.

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"High-profile individuals like Elon Musk and reportedly Khloe Kardashian have used these medications for weight loss," notes Dr. Sophie. She mentions that this celebrity endorsement has led to the medication being nicknamed "the skinny shot" and has dramatically increased public interest in these treatments.

How These Drugs Actually Work

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close up​Combining Natural GLP-1 Boosters for Maximum ResultsShutterstock

"These medications belong to a group called GLP-1 analogues," Dr. Sophie explains. "Wegovy contains semaglutide, which essentially makes you feel less hungry and more easily full, so you naturally eat less and lose weight." Dr. Sophie clarifies that the mechanism is straightforward and typically very effective for most patients.

Health Benefits Beyond Weight Loss

Man having chest pain - heart attack, outdoors​Myth 4: Fat Is Bad For Your HeartShutterstock

"When losing weight with these medications, you're also reducing your risk of conditions like type 2 diabetes and heart disease," Dr. Sophie points out. She highlights that the drugs help lower metabolic risk factors, providing substantial health benefits beyond mere cosmetic improvements.

RELATED:20 Possible Ozempic Side Effects

Common Side Effects to Expect

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom

Shutterstock

"Like all medications, these drugs come with potential side effects," warns Dr. Sophie. "Most commonly, patients might experience nausea, vomiting, diarrhea, constipation, bloating, or excess gas." Dr. Sophie notes that these symptoms typically settle as the body adjusts, and treatment usually starts with a lower dose that gradually increases.

Serious Side Effects to Be Aware Of

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"If you have a personal or family history of thyroid cancer, these medications aren't suitable for you due to a potential link," cautions Dr. Sophie. She adds that in some cases, the medications have been associated with pancreatitis, though most people tolerate the treatment well despite these risks.

Accessibility and Cost Considerations

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"While these drugs are approved by NICE on the NHS, they're only available through specialist weight loss centers, which aren't accessible to everyone," Dr. Sophie explains. She points out that many people must pay privately, creating a financial barrier that might prevent some from accessing this treatment option.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

It's Not a Forever Solution

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"You can regain weight after stopping the medication unless you maintain the lifestyle changes you've implemented," Dr. Sophie advises. She recommends thinking of these drugs as a kickstart to healthier habits rather than a permanent solution, emphasizing the importance of continued diet and exercise modifications.

A Comprehensive Approach Is Still Necessary

Healthy food at home. Happy woman is preparing the proper meal in the kitchen.​DinnerShutterstock

"While using these medications, you still need to focus on improving your diet, lifestyle, and increasing physical activity," Dr. Sophie stresses. She reminds patients that the drugs work best as part of a comprehensive approach to weight management that includes all the fundamentals you already know about.

Last Word

ozempic wegovyWegovy vs Ozempic: Pros and Cons for Weight Loss TreatmentShutterstock

If you're considering weight loss medications like Wegovy or Ozempic, remember they're most effective when combined with lifestyle changes. While they can provide an excellent starting point for your weight loss journey, sustainable results require ongoing commitment to healthy habits. Always consult with your healthcare provider to determine if these treatments are appropriate for your specific situation and health history. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 Mistakes People Make When Stopping Ozempic

Sean Hashmi MD SELFPrinciple
Copyright SELFPrinciple/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 13, 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're one of the millions taking GLP-1 medications like Ozempic or Wegovy, you might be wondering what happens when it's time to stop. The answer is more complex than most people realize. According to obesity medicine specialistSean Hashmi, MD, MS, FASN, recent CDC data shows concerning trends. "The obesity rates haven't really gone up overall, but in women, unfortunately, the rates have increased," he notes. Even more concerning, "severe obesity rates increased from 8% in 2013-2014 to about 10% already." Understanding how to stop these medications safely has never been more critical.

Why Stopping Matters

" Weight loss is actually harder than quitting smoking, alcohol, or drugs," Dr. Hashmi explains in his post. This difficulty is reflected in the statistics. Among people with only a high school education, around 45% fall into the obese criteria, compared to 32% for those with a college education or higher. "Nobody is spared from the obesity epidemic," he emphasizes.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

How These Drugs Work

Ozempic Insulin injection pen for diabetics and weight loss. Denmark - May 1, 2024​How to Make Evening Walks a HabitShutterstock

Before understanding the mistakes, it's important to know how these medications function. "Weight loss drugs work by blocking your appetite signal in the brain," Dr. Hashmi explains. "They can also delay food passing through your stomach. But your body does not change its physiology to say, 'well, you know what? I'm all fixed now.'"

Mistake 1: Stopping Too Quickly

Young woman touching her belly looking in mirror at homeShutterstock

"You don't want to abruptly stop the drug," Dr. Hashmi warns, "because if you stop it right away while on the main dose, you're going to put that weight back on really, really quickly." The research is clear on this point. The Step 1 trial found that patients who discontinued Wegovy regained 11.6% of their initial 14.9% weight loss within just one year.

What Research Shows

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.Shutterstock

Multiple studies confirm this pattern. In the Step 4 trial, "people who stayed on the drug for another 48 weeks continued to lose weight, an additional 7.9% on average," explains Dr. Hashmi. "But those who stopped ended up regaining 6.9% of what they'd lost." The Surmount 4 study showed similar results with newer medications like tirzepatide, where patients regained 14% of their initial 21% weight loss after stopping.

RELATED:20 Possible Ozempic Side Effects

The Right Way to Stop

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Instead of stopping suddenly, Dr. Hashmi recommends a gradual approach: "We try to go slowly, sometimes even at the same pace as we were titrating up. Every four weeks, we're dropping the dose down." For some patients, he adds, "as we slow down the dosage of the injections, we will add some of the older oral drugs where we have a lot more safety data."

Mistake 2: Not Having a Lifestyle Plan

smiling, smile,happy,,Eating,Salad,,food, lunch,diet,forkShutterstock

"If you don't have the lifestyle component, none of this is going to work," Dr. Hashmi emphasizes. Many patients focus solely on the medication without developing sustainable eating habits. "In our clinical practice, what I end up seeing is patients, if they don't follow the intense lifestyle that we put them on, they can learn to overcome the effects of Ozempic, Wegovy, Saxenda, tirzepatide very easily."

The Problem With Cheat Meals

Top view Close up Stainless steel ice cream scoop is scooping chocolate flavor ice cream meat.Shutterstock

Dr. Hashmi warns about the danger of occasional indulgences: "Simply by having, quote-unquote, cheat meals. Every time you give yourself that high-sugar food, that instant gratification, the first few times you're like, 'ah, you know, I feel nauseous.' But over time, it gets easier and easier to do it."

Building Better Habits

Grilled,Chicken,Breast,And,Avocado,Salad,With,Spinach,,Tomatoes,AndShutterstock

The solution lies in whole food choices. "When I have my salad with avocado for lunch, the total calories are so low compared to what I used to eat before, which was in the thousands and I didn't even know it," Dr. Hashmi shares. He particularly warns against liquid calories: "Nature had millions of years to perfect food, just the right amount of fiber, nutrients, and water. When we blend food, all that sugar gets absorbed very quickly."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Mistake 3: Relying on Quick Fixes

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Many patients turn to artificial sweeteners when stopping GLP-1 medications. "When you turn to alternative sugars like Splenda, Stevia, or monk fruit, you're dealing with sweetness levels that are 200 to 600 times that of sugar," Dr. Hashmi warns. "You're not helping your cravings for sugar. In fact, the data shows you're going to get insulin resistance and damage your gut microbiome."

The Truth About Sugar Alternatives

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The impact of artificial sweeteners goes beyond just cravings. "In rat studies, what the data shows is if you give them alternative sweeteners, they will end up eating more of their chow because it stimulates your appetite," Dr. Hashmi explains. "That zero-calorie stuff that you think is no calories, but you get to have your sweetness—there is no free lunch."

Creating a Sustainable Routine

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"Make your eating as planned and boring as possible," Dr. Hashmi advises. "I know it sounds crazy, but the more you have to make decisions, the more likely you are to fail." He practices what he preaches: "I literally go to the same place for lunch. I order the same thing every day. I've been doing it for more than 10 years."

The Importance of Medical Support

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"You have to make sure that you're ready and you want to find a doctor who will work with you," says Dr. Hashmi. "Find a provider who is your partner and not somebody who's blaming you or is angry or is making it so that everything is your fault. You're going to have good days, you're going to have bad days."

RELATED:20 Things to Avoid While on Ozempic

Understanding Health Disparities

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Dr. Hashmi acknowledges the role of socioeconomic factors: "A lot of people who come from very poor backgrounds, like I did, have to work all sorts of crazy jobs. Look, my story is I ate Taco Bell like crazy... because when you got 50 cents or you got a dollar in your pocket, this is what you end up doing."

Planning for Long-Term Success

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"This is a lifelong commitment," Dr. Hashmi concludes. "If you're going to go off these medications, don't go cold turkey. Slowly go off of them and have a plan. What are you going to do about cravings? The more you've planned, the easier it is to succeed." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

17 Ways Your Body May React When You Quit Ozempic

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By Leah GrothJun 06, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Most people are so focused on what happens while they are taking Ozempic – ranging from the pros of weight loss to the cons of some of the most common side effects – that they tend to ignore what happens after you stop getting the jab. There are actually lots of ways your body can react post-Ozempic, according to Kylie Bensley, MS, RD, Certified Nutritionist, Clinical Dietician, and Founder of Sulinu. Here are key things that could happen.

Your Blood Sugar Could Spike

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According to Bensley, if people with diabetes stop taking it, their blood sugar returns to normal pre-Ozempic levels. “43 percent of people with prediabetes were able to keep their blood sugar within normal limits after stopping Ozempic,” she says. This can lead to worsening side effects of elevated blood glucose that can negatively impact heart, eye, and nerve health.

You Might Get a Fungal/Yeast Infection

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Bensley also maintains that due to your blood sugar spiking, you will be more susceptible to fungal/yeast infections. “Revisit trialing diabetes medications or begin natural supplementation of blood sugar regulation, such as Berberine,” she recommends. Also, walking for 10 minutes after meals has been shown to keep blood sugar stable.

Your Mood Could Change

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Mood changes due to more erratic blood sugar are also possible. “Higher blood sugar has been associated with anger and sadness. Lower blood sugar has been associated with nervousness, confusion, irritability, difficulties with concentration and decision making,” she says. In addition to her previous suggestion, she recommends carb pairing, “making sure that carbs always have friends and they are never consumed alone,” she says. “This slows the transit of the blood sugar in the system and prevents erratic spikes.”

A Plus? Side Effects Subside

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On a positive note, side effects of Ozempic subside when you stop getting the jab. “Many people have GI distress symptoms such as nausea and vomiting that subside when stopping the medication,” says Bensley. “You may also be able to stop your anti-nausea medication and your laxative at the same time you stop Ozempic.”

You Probably Won’t Experience Any Changes for a Week

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Don’t expect changes for a week after you get your last jab due to Ozempic’s half-life. “Ozempic’s half-life is a week; this means that within a week, half of the medication has left your system,” says Bensley. “It completely leaves your system in 4-5 weeks,” she adds. A bonus? Even though you stop, you may still be seeing weight loss for up to a month.

Your Appetite Will Probably Increase

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Appetite can begin increasing after a week after Ozempic. “As you eat more, increase your exercise (even if it’s just walking),” Bensley recommends. “Sulinu’s Ozempic Protocol (launching this summer), created by surgeons and dietitians, will help clients navigate how to deal with hunger cues once their hunger returns.”

Food Noise Might Return

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Expect food noise to return. “With the withdrawal of a hunger-suppressing medication, the well-known ‘Food Noise’ returns with thoughts on ‘What do I eat now that I am hungry again?’ At Sulinu, we are creating an Ozempic Protocol to help patients understand how to deal with food noise without gaining weight. It is so important to understand and listen to hunger cues and be prepared for what you will eat when you feel hungry.”

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

You Might Experience Withdrawal Effects, Like Dizziness

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Withdrawal effects, including dizziness, are also possible. This is associated with adverse cardiovascular changes, explains Bensley. “Make sure you discuss this with your healthcare provider.”

Headaches Are Also Possible

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Another withdrawal effect? Headaches, Bensley says, are also associated with adverse cardiovascular changes. “It is important to have a visit to your PCP as these headaches could be related to rising blood pressure.”

Another Positive? Your Cholesterol Will Continue Improving

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Your cholesterol still improves even after Ozempic, says Bensley. “Even after stopping Ozempic, studies still showed improvement in people’s cholesterol levels,” she reveals.

Your Blood Pressure Will Likely Change

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You might experience blood pressure changes. “Most people’s blood pressure returned to their pre-Ozempic levels when stopping the medication,” she says. “With heart health labs quickly changing, many side effects can follow such as headaches, chest pain, dizziness, difficulty breathing, nausea, vomiting, nosebleeds, abnormal heartbeat, vision changes, anxiety, confusion and buzzing in the ears,” she continues. “Create a plan with your PCP on how you will monitor your BP. High blood pressure is to be taken very seriously- it takes more than 500,000 lives a year in the US.”

You Might Gain Weight in Certain Area

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“Weight gain around the central region, which surrounds the key organs where we develop fatty liver disease,” is also common. “One year after stopping Ozempic, a study showed people gained back an average of ⅔ of what they lost on Ozempic,” says Bensley.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

However, You Might Retain Your Weight Loss

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However, Bensley adds that most people retain 5 percent weight loss. “The people who lost the most on Ozempic gained the most weight back but still had a higher net loss that remained after 1 year,” she explains. Another study showed that an average person lost 10 percent of their weight taking Ozempic and had gained back an average of 7 percent after one year.” She recommends exercising to mitigate weight gain. “Some studies show that high-intensity exercise can slow the progression of fatty liver disease,” she explains.

Your Pocketbook Will Get Fatter

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Your pocketbook will get fatter when you stop Ozempic. “Without insurance, Ozempic can run nearly $1,000/per month, so stopping the medication has significant financial advantages,” Bensley points out.

Fear of Weight Gain Could Sink In

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You will likely become afraid of gaining weight. “This fear is one of the most talked about and one of the most common questions I get. In fact, it keeps women from even getting on the medication in the first place as they are so afraid the rebound weight gain will be worse than their original weight,” says Bensley. “I am a huge believer in taking the Ozempic with a medical professional such as a nurse practitioner or physician. A Registered Dietitian can help tremendously here as well. They will help you create a game plan for success.”

You Might Get Diarrhea

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You might also experience gastrointestinal issues, like diarrhea. “The exact reason is not clear, but it may be due to how Ozempic affects gut transit,” she says.

RELATED:20 Things to Avoid While on Ozempic

CRP Improvements

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CRP improvements (inflammation marker) could also happen. “CRP remained improved even after stopping Ozempic. This shows that inflammation is still improving!” she says.

Ozempic Is Actually Only Approved for Those with Type 2 Diabetes

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Keep in mind that Ozempic isn’t a weight loss drug. According to the National Library of Medicine it is approved to control blood sugar levels in adults with type 2 diabetes when other medications do not control the sugar levels well enough.

Wegovy Is Approved for Weight Loss

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“Semaglutide injection (Wegovy) is used to reduce the risk of a stroke, heart attack, or death in adults who are overweight or obese along with heart and blood vessel disease,” they say, adding that “used along with an individualized low-calorie, low-fat diet and exercise program” it can help with weight loss “in obese adults or overweight adults who may also have high blood pressure, diabetes, or high cholesterol” and in obese children 12 years of age or older.

RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet

Most Common Side Effects

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These are the most common side effects of Ozempic and Wegovy:

  • nausea
  • vomiting
  • diarrhea
  • abdominal pain
  • constipation
  • heartburn
  • burping.

And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

20 Things to Avoid While on Ozempic

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By Leah SuzanneMay 12, 2025
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✓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 can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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✓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.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

She sits down at a machine. “Then I did a seated leg curl,” she says.

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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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.

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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