Name: Quit Ozempic? 4 Ways to Maintain Your Weight Loss Results
Uploaded: 2024-09-19T12:12:47Z
Description: Video

Home>
Nutrition & Diet>
Quit Ozempic? 4 Ways to Maintain Your Weight Loss Results>
Nutrition & Diet
✓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.

        Quit Ozempic? 4 Ways to Maintain Your Weight Loss Results
    A doctor shares his insights on how to keep the weight off.
By Alek KorabSep 19, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab

        Shutterstock
    
By Alek KorabSep 19, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
Nutrition & Diet
Related Stories
AI Powered

        8 Best Ways to Maximize Ozempic Results
    

        15 Things to Know Before Getting Ozempic for Weight Loss
    
Have you successfully lost weight with Ozempic, Wegovy, or any other GLP-1 medication but now worry about regaining those pounds once you stop taking it? You're not alone. Many patients face this common concern, but there are strategies to maintain your weight loss. Dr. Kidd, MD, a dual-trained expert as both a Board Certified Family Medicine Physician and a Board Certified Physical Therapist, shares his insights on how to keep the weight off after discontinuing these popular weight loss medications. “I’m going to go through four tips and techniques that my patients have successfully used to maintain their weight when they come off Ozempic,” says Dr. Kidd in his YouTube video. Read on to learn his no-nonsense tips.
Tip 1: Create an Environment for Weight LossShutterstock
Dr. Kidd explains in his video, "Developing long-term habits is a key element of maintaining weight loss, not only after following the cessation of Ozempic but for anyone who wants to maintain weight loss in the long-term. Now, we all know changing habits is very difficult, but one key principle I've found that's been very helpful is actually from a book known as The Atomic Habits by James Clear. In this book, he talks about creating the right environment for habit change. In his book, he tells us to change our habits. You should not focus on just a specific goal like I want to lose X amount of weight or try harder. Rather, what he tells us to focus on is to create systems in our environment that make good habits easier to do and bad habits harder to do."
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
How to Do ItShutterstock
Dr. Kidd offers several practical suggestions in his video: "Delete all the food delivery apps off your phone right now. This way, it'll be much harder for you to order takeaway because you will have to reinstall the applications. Again, turn your TV off at the wall switch and leave your remote really far away from your couch. This will add the extra few steps that you'll need to take. If you want to binge on the couch and watch Netflix, you had better cancel your Netflix subscription altogether. Also, throw away all sugary food and junk food from your house right now and make sure that you don't buy anymore if it's not in your house, it makes you much more difficult to eat."
He continues, "Now, you can also make environmental changes that make good habits easier to do. For example, if you like to go to the gym for exercise, make sure that the gym that you go to is really close to your house or work, so there's little resistance of going there."
Tip 2: Eat More SlowlyShutterstock
In his video, Dr. Kidd highlights the importance of eating speed: "There was a massive study done in Japan on about 60,000 people on the effect of eating speed on weight loss. What they found was that people who ate more slowly were less likely to gain weight, and people who ate more quickly gained weight more quickly. How this works is not completely understood, but it's thought that if you eat slowly, you allow time for us to take hormones that kick in and tell us that you're full before you consume too much food. One example of these hormones is leptin, which is a hormone that's released from our fat cells, and this is the hormone that signals our brain, particularly an area called the hypothalamus, that we're full and to stop eating."
How to Do ItShutterstock
He adds in the video, "The idea that eating speed affects weight gain is also consistent. When we watch videos on people who eat large amounts of food in eating challenges, usually in these challenges, you see them eat extremely quickly, and this allows them to consume large amounts of food. So, next time you eat, make sure that you take your time. It might actually help you lose weight, and you don't even have to change what you're eating."
RELATED:20 Possible Ozempic Side Effects
Tip 3: Wean Off Medication SlowlyShutterstock
Dr. Kidd advises on medication management: "Semaglutide, which is the active ingredient in Ozempic and Wegovy, helps with weight loss by suppressing your appetite. It does this by mimicking a hormone known as the GLP one hormone, which is a hormone that helps tell our body that it's full for some patients. If you suddenly come off the medication after a high dose, it may result in a large return of appetite."
How to Do ItShutterstock
One way to smooth the transition is to wean the medication slowly. To give you an example, if you're taking on Ozempic one milligram, you can go down to 0.5 milligrams weekly for four weeks and then go down to 0.25 milligrams weekly for four weeks, and then I would go down to 0.25 milligrams fortnightly for eight weeks. This will allow you time to acclimatize to the changes in appetite."
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Embrace Intermittent FastingShutterstock
Dr. Kidd explains the concept of intermittent fasting: "Intermittent fasting broadly speaking refers to any diet where a person voluntary partakes in periods of eating separated by periods of fasting. There are many methods of intermittent fasting described, but some of the more popular methods include the 16 and eight method where every single day you fast for 16 hours of the day and you eat eight hours of the day.
How to Do ItAnother method that's commonly described is the five and two method. This is where you could eat normally for five days of the week, but you fast for two days of the week. But in those two days, you can actually eat between 500 to 600 calories regardless of what fasting method you use."
How Intermittent Fasting HelpsShutterstock
Dr. Kidd elaborates on the benefits in his video: "One of the key ways intermittent fasting helps us lose weight is it gives our body time to burn fat. Normally when we eat food, our body has to store some of it to use for energy later. Two of the key stores of energy in our body are glycogen and fat. Glycogen is made up of sugar and glucose that we eat in our diet, and it's usually stored in the liver. A little bit is also stored in the muscles of our body. When we start fasting, our body actually goes for the glycogen stores first and uses that up for energy.
RELATED: 20 Things to Avoid While on Ozempic
Why Fasting Helps Burn FatShutterstock
However, with prolonged fasting, our glycogen stores will become depleted, and the body has to look for another source of energy. This is when your body will start burning fat through a process called ketosis. This is why fasting is so important: if you're eating three meals a day plus snacks, you're not leaving enough time to fast for the body to get through those glycogen stores and start burning the fat. So this is why I encourage patients to embrace fasting, and I do see patients that can stick to long periods of intermittent fasting and maintain their weight loss." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.
sustainable weight lossozempic

        
        The Latest
        
    

        7 Signs Your Body Needs More Protein
    
Christopher Roback
Jan 29, 2025

        5 High Protein Breakfasts to Shed Fat
    
Leah Groth
Jan 29, 2025

        Kelsey Wells Shares Important PSA About Achieving Visible Abs
    
Leah Groth
Jan 29, 2025

        5 Surprising Things About Losing Weight
    
Leah Groth
Jan 29, 2025

        
        More For You
        
    
Nutrition & Diet
        Quit Ozempic? 4 Ways to Maintain Your Weight Loss Results
    

        Shutterstock
    
By Alek KorabSep 19, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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.
Have you successfully lost weight with Ozempic, Wegovy, or any other GLP-1 medication but now worry about regaining those pounds once you stop taking it? You're not alone. Many patients face this common concern, but there are strategies to maintain your weight loss. Dr. Kidd, MD, a dual-trained expert as both a Board Certified Family Medicine Physician and a Board Certified Physical Therapist, shares his insights on how to keep the weight off after discontinuing these popular weight loss medications. “I’m going to go through four tips and techniques that my patients have successfully used to maintain their weight when they come off Ozempic,” says Dr. Kidd in his YouTube video. Read on to learn his no-nonsense tips.
Tip 1: Create an Environment for Weight LossShutterstock
Dr. Kidd explains in his video, "Developing long-term habits is a key element of maintaining weight loss, not only after following the cessation of Ozempic but for anyone who wants to maintain weight loss in the long-term. Now, we all know changing habits is very difficult, but one key principle I've found that's been very helpful is actually from a book known as The Atomic Habits by James Clear. In this book, he talks about creating the right environment for habit change. In his book, he tells us to change our habits. You should not focus on just a specific goal like I want to lose X amount of weight or try harder. Rather, what he tells us to focus on is to create systems in our environment that make good habits easier to do and bad habits harder to do."
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
How to Do ItShutterstock
Dr. Kidd offers several practical suggestions in his video: "Delete all the food delivery apps off your phone right now. This way, it'll be much harder for you to order takeaway because you will have to reinstall the applications. Again, turn your TV off at the wall switch and leave your remote really far away from your couch. This will add the extra few steps that you'll need to take. If you want to binge on the couch and watch Netflix, you had better cancel your Netflix subscription altogether. Also, throw away all sugary food and junk food from your house right now and make sure that you don't buy anymore if it's not in your house, it makes you much more difficult to eat."
He continues, "Now, you can also make environmental changes that make good habits easier to do. For example, if you like to go to the gym for exercise, make sure that the gym that you go to is really close to your house or work, so there's little resistance of going there."
Tip 2: Eat More SlowlyShutterstock
In his video, Dr. Kidd highlights the importance of eating speed: "There was a massive study done in Japan on about 60,000 people on the effect of eating speed on weight loss. What they found was that people who ate more slowly were less likely to gain weight, and people who ate more quickly gained weight more quickly. How this works is not completely understood, but it's thought that if you eat slowly, you allow time for us to take hormones that kick in and tell us that you're full before you consume too much food. One example of these hormones is leptin, which is a hormone that's released from our fat cells, and this is the hormone that signals our brain, particularly an area called the hypothalamus, that we're full and to stop eating."
How to Do ItShutterstock
He adds in the video, "The idea that eating speed affects weight gain is also consistent. When we watch videos on people who eat large amounts of food in eating challenges, usually in these challenges, you see them eat extremely quickly, and this allows them to consume large amounts of food. So, next time you eat, make sure that you take your time. It might actually help you lose weight, and you don't even have to change what you're eating."
RELATED:20 Possible Ozempic Side Effects
Tip 3: Wean Off Medication SlowlyShutterstock
Dr. Kidd advises on medication management: "Semaglutide, which is the active ingredient in Ozempic and Wegovy, helps with weight loss by suppressing your appetite. It does this by mimicking a hormone known as the GLP one hormone, which is a hormone that helps tell our body that it's full for some patients. If you suddenly come off the medication after a high dose, it may result in a large return of appetite."
How to Do ItShutterstock
One way to smooth the transition is to wean the medication slowly. To give you an example, if you're taking on Ozempic one milligram, you can go down to 0.5 milligrams weekly for four weeks and then go down to 0.25 milligrams weekly for four weeks, and then I would go down to 0.25 milligrams fortnightly for eight weeks. This will allow you time to acclimatize to the changes in appetite."
RELATED:What Happens to Your Body When You Stop Taking Ozempic
Embrace Intermittent FastingShutterstock
Dr. Kidd explains the concept of intermittent fasting: "Intermittent fasting broadly speaking refers to any diet where a person voluntary partakes in periods of eating separated by periods of fasting. There are many methods of intermittent fasting described, but some of the more popular methods include the 16 and eight method where every single day you fast for 16 hours of the day and you eat eight hours of the day.
How to Do ItAnother method that's commonly described is the five and two method. This is where you could eat normally for five days of the week, but you fast for two days of the week. But in those two days, you can actually eat between 500 to 600 calories regardless of what fasting method you use."
How Intermittent Fasting HelpsShutterstock
Dr. Kidd elaborates on the benefits in his video: "One of the key ways intermittent fasting helps us lose weight is it gives our body time to burn fat. Normally when we eat food, our body has to store some of it to use for energy later. Two of the key stores of energy in our body are glycogen and fat. Glycogen is made up of sugar and glucose that we eat in our diet, and it's usually stored in the liver. A little bit is also stored in the muscles of our body. When we start fasting, our body actually goes for the glycogen stores first and uses that up for energy.
RELATED: 20 Things to Avoid While on Ozempic
Why Fasting Helps Burn FatShutterstock
However, with prolonged fasting, our glycogen stores will become depleted, and the body has to look for another source of energy. This is when your body will start burning fat through a process called ketosis. This is why fasting is so important: if you're eating three meals a day plus snacks, you're not leaving enough time to fast for the body to get through those glycogen stores and start burning the fat. So this is why I encourage patients to embrace fasting, and I do see patients that can stick to long periods of intermittent fasting and maintain their weight loss." And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

        
        Most Popular
        
    

        12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
    
Leah Groth
May 06, 2024

        I Lost 40 Pounds Doing These 10 Things Every Day
    
Leah Groth
Aug 02, 2024

        20 Possible Ozempic Side Effects
    
Leah Groth
May 10, 2024

        I Lost 30 Pounds and Here’s Everything I Learned Along My Journey
    
Leah Groth
Jul 22, 2024

        She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic
    
Leah Groth
Jan 02, 2025

        20 Superfoods for People Over 50
    
Ferozan Mast
Sep 08, 2024
Don’t Miss Out
Body Network is devoted to you getting the fittest, healthiest body on the planet. Featuring nutrition and fitness experts and influencers, and real-life success stories, it's for anyone who wants to look and feel their best.
Nutrition & Diet
        20 Things You Need to Know About Ozempic and Weight Loss
    

        Shutterstock
    
By Leah GrothMay 12, 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
✓Fact-Checked
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.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Are you thinking about using Ozempic or another weight loss drug? Before you schedule an appointment with an MD or telemedicine doctor, educating yourself about the drug will give you a better idea of whether or not it’s worth it. Here is everything you need to know about Ozempic—how it works and its benefits for weight loss, how much it costs, and the potential side effects.
How Ozempic Works
Shutterstock
How exactly do weight loss drugs help you lose weight? “Ozempic enhances the release and action of insulin throughout the body, which helps with fat loss,” explains Dr. Sue Decotiis, MD, NYC weight-loss doctor.
Ozempic Shuts Down Your Appetite, and You Feel Full Faster
Shutterstock
“Weight loss drugs also have a tremendous effect on satiety, shutting down appetite so the patient feels very full after eating much less food,” she explains. “Ozempic acts on receptors in the gut and brain that regulate appetite.”
It Also Resets Your Rate for Fat Burning
Shutterstock
Ozempic also targets the centers in the brain that resets a person’s set rate for fat, Dr. Decotiis says. “When your set rate is higher for fat, you tend to hold more weight. When people go on Ozempic it resets the amount of weight that your body wants to hold onto.”
It Improves Insulin Function
Shutterstock
The main way Ozempic works is changing the way insulin works, explains Dr. Decotiis. “When insulin works well, you can burn fat, when it doesn’t you gain weight,” she says.
It Helps Regulate Hormones
Shutterstock
“It helps regulate people’s hormones that have changed due to aging, stress, etc., so that they can lose weight,” she continues. “When people age their hormones change and it’s harder for them to lose weight. Ozempic stimulate the hormones needed in the body for fat loss.”
It Can Help with Self-Esteem and Rarely Leads to Depression
Shutterstock
Dr. Decotiiis has seen a lot of positive effects on personality in her practice. “When people lose weight, they have better self-esteem, and they feel more confident in their own skin,” she says. “I have people who were using sedatives for anxiety or depression, and then when they took these drugs, they felt better and didn’t need them as much. My patient who had ADHD felt they had better focus and concentration. I have never had anyone who’s gone into depression or has felt worse after taking these drugs. My advice is to know who the patient is and supervise them accordingly.”
Ozempic Is Actually Only Approved for Those with Type 2 Diabetes
Shutterstock
According to the National Library of Medicine Ozempic is approved to control blood sugar levels in adults with type 2 diabetes when other medications do not control the sugar levels well enough.
It Can Also Help with Heart Health
Shutterstock
It is also used to reduce the risk of a stroke, heart attack, or death in adults who have type 2 diabetes along with heart and blood vessel disease. “It is not used to treat type 1 diabetes or diabetic ketoacidosis,” they say.
Wegovy Is Approved for Weight Loss
Shutterstock
“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.
It Comes in a Prefilled Pen
Shutterstock
Semaglutide injection comes in a prefilled dosing pen injected once a week under the skin. “Use semaglutide injection on the same day each week at any time of day. You may change the day of the week that you use semaglutide as long as it has been 2 or more days (48 or more hours) since you used your last dose,” they say.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
You Usually Start on a Low Dosage and Work Your Way Up
Shutterstock
Your doctor usually gets you started on a lower dosage, increasing it after four weeks. “Your doctor may increase your dose again after another four weeks based on your body's response to the medication,” they say.
Most Common Side Effects
Shutterstock
These are the most common side effects of Ozempic and Wegovy:
nausea
vomiting
diarrhea
abdominal pain
constipation
heartburn
burping
More Serious Side Effect
Shutterstock
There are also some potential serious side effects:
ongoing pain that begins in the upper left or middle of the stomach but may spread to the back, with or without vomiting
rash; itching; swelling of the eyes, face, mouth, tongue, or throat; or difficulty breathing or swallowing
decreased urination; or swelling of legs, ankles, or feet
vision changes
fainting or dizziness
pain in upper stomach; yellowing of skin or eyes; fever; or clay-colored stools (in those receiving semaglutide [Wegovy] for management of weight loss)
rapid heartbeat
dizziness, light-headedness, sweating, confusion or drowsiness, headache, blurred vision, slurred speech, shakiness, fast heartbeat, anxiety or irritability or mood changes, hunger, weakness, or feeling jittery
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach
How Much Does Ozempic Cost?
Shutterstock
Just because your doctor prescribes Ozempic doesn’t mean insurance will cover it. The cost of Ozempic weighs heavily on whether your health insurance company believes that you qualify for the drug.
It’s Very Expensive Without Insurance
Shutterstock
Ozempic is expensive if your insurance refuses to cover it. According to GoodRX, without insurance Ozempic can cost as little as $937.98 per month and as much as $1,014 per month.
How Much Does Ozempic Cost with Insurance
Shutterstock
How much does it cost with insurance? Novo also offers a savings card, which enables people with private or commercial insurance to pay as little as $25 for a 1-month, 2-month, or 3-month supply of Ozempic for up to 24 months. However, many people pay more than that, with most insurance companies covering around 85 percent of the cost.
How Much Profit Are the Drug Companies Making?
Shutterstock
According to a study published in JAMA Network Open Trusted Source, these drugs “can likely be manufactured for prices far below current prices, enabling wider access.” Researchers from Yale University, King’s College Hospital in London, and the nonprofit Doctors Without Borders concluded that if the producers were charging $0.89 to $4.73 a month and still making a profit. This is in contrast to the nearly $1,000 per month list price charged by Novo Nordisk for Ozempic in the US.
RELATED:15 Things to Know Before Getting Ozempic for Weight Loss
What Is Rebound Weight Gain?
Shutterstock
After you stop taking Ozempic, there is a good chance you may gain the weight back. One study found that one year after stopping the drug, participants regained two-thirds of their prior weight loss.
Ozempic Face
Shutterstock
"Ozempic face" is one of the most popularized side effects of GLP-1 drugs. It’s actually a side effect of rapidly losing weight and isn’t a direct result of the drug. Losing weight fast can cause facial aging, including a hallowed look, wrinkles, and sunken eyes, explains Harvard Health.
RELATED: 15 Travel Habits That Help You Stay Fit and Lose Weight on the Go
Loose Skin and Excess Fat
Shutterstock
“Ozempic body” and “Ozempic butt” are two more trending terms to describe the sagging skin left behind as a result of rapid weight loss. After dropping weight fast, loose skin, pockets of stubborn fat, and stretch marks can be left behind. Treatments, including surgery, like liposuction and tummy tucks, and less invasive options, like CoolSculpting and EmSculpt Neo, as well as lasers, can help treat these conditions.
Nutrition & Diet
        What Happens to Your Body When You Stop Taking Ozempic
    
JJ Virgin/YouTube
By Leah GrothMay 03, 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.
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 YouTube video, the celebrity nutrition expert reveals exactly how to make weight loss drugs work for you – and how to sustain your weight loss. 
1. There Are a Number of Side Effects of Weight Loss DrugsShutterstock
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.”
Related: 5 Secrets to Success Before You Start Your Next Diet
2. However, You Can Avoid Them“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.”
3. Anytime You Lose Weight on a Diet, You Will Lose Muscle MassShutterstock
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.”
4. Resistance Training Can Help Prevent ItShutterstock
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. 
Related: 13 Proven Workouts for Building a Powerful Chest
5. She Also Recommends Amping Up Protein IntakeShutterstock
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.
6. Also, Increasing Fiber HelpsShutterstock
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. 
Related: #1 Weight Loss Food Mistakes You Are Making
7. Fruit, Good Fats, and Seeds Are Also Beneficial for Gut HealthShutterstock
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” 
8. And, HydrateShutterstock
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. 
9. Take Supplements to Compensate for the Decrease in CaloriesShutterstock
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,” she says, explaining that studies have found that it helps people avoid losing muscle as they age. 
Related: I Lost 40 Pounds in 4 Months With These Simple Tricks
10. Bottom Line: Weight Training and Healthy Eat Can Help Mitigate Ozempic Side EffectsShutterstock
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 Key Benefits of Ozempic for Weight Management Explained
    

        Shutterstock
    
By Catherine Gervacio, rnd, certified exercise nutrition coachJul 04, 2024
Catherine Gervacio, rnd, certified exercise nutrition coach
Registered Nutritionist-Dietitian | Certified Exercise Nutrition Coach
Catherine Gervacio is a Registered Dietician and nutrition writer for &lt;a href=&quot;https://www.living.fit/pages/catherine-gervacio&quot;&gt;Living.Fit&lt;/a&gt;
 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.
The five key benefits of Ozempic for weight management are top of mind for me, as a Registered Nutritionist-Dietitian and Certified Exercise Nutrition Coach with 5 years of experience in a clinical setup and over 10 years in the health and fitness industry. With backgrounds in clinical nutrition and exercise coaching, I have a deep understanding of energy and nutrient metabolism and how it affects health and lifestyle choices. 
In my experience, weight management involves maintaining a healthy balance between the calories consumed and the calories expended through physical activity. Everyone has different weight goals based on factors such as age, gender, body composition, and health conditions. Therefore, a customized plan allows for the establishment of realistic and achievable goals tailored to the individual's specific circumstances. And in some cases, this can include Ozempic.
Ozempic is a prescription medication that mimics the effects of GLP-1, which helps regulate blood sugar levels. This influences feelings of fullness and reduces appetite. It is primarily used to treat type 2 diabetes but has also shown benefits in weight management.
I think Ozempic stands out among weight management treatments due to its dual action in managing both blood sugar levels and promoting weight loss. Also, clinical trials have demonstrated substantial weight loss in individuals using Ozempic. This makes it one of the more effective medications in this regard. Here are the top five benefits.
Benefit #1: Enhanced Weight Loss
Shutterstock
I would say enhanced weight loss. As I mentioned above, Ozempic contains the active ingredient semaglutide works by mimicking the effects of GLP-1, it slows down digestion, increases feelings of fullness, and reduces appetite. This leads to a decrease in caloric intake and, consequently, promotes significant weight loss. The enhanced weight loss observed with Ozempic has been demonstrated in clinical trials, making it a notable feature of its effectiveness in managing body weight. (Research here, here and here.)
Benefit #2: Reduction of Appetite
Shutterstock
The second key benefit is the reduction of appetite which I explained above. To explain this in easy, understandable terms, Ozempic works by slowing down the process of breaking down food in the stomach. It's like telling the stomach, "Hey, take it easy, we've got enough energy for now." This slowing down of digestion helps in the feeling of fullness, thereby reducing appetite.
Related: Which Pasta is Best for Weight Loss?
Benefit #3: Blood Sugar Regulation
Shutterstock
In connection to the two, the next benefit would be blood sugar regulation. Since Ozempic can slow down the process of breaking food, it encourages the pancreas to release insulin only when needed. This then helps regulate the amount of sugar in the blood. Stable blood sugar levels contribute to reduced cravings and support overall weight management by minimizing the impact of fluctuating glucose levels on appetite and energy intake. 
Benefit #4: Cardiovascular Health Support
Shutterstock
The fourth benefit would be cardiovascular health support, considering that excess weight and diabetes are often associated with an increased risk of heart-related issues. In a study, it demonstrated a reduction in the risk of major cardiovascular events, such as heart attacks and strokes, in individuals with type 2 diabetes.
Benefit #5: Sustainable Lifestyle Changes
Shutterstock
If all is managed well, the fifth benefit I would say is sustainable lifestyle changes. Ozempic complements lifestyle modifications by making it easier for individuals to adopt and sustain healthier eating habits and engage in regular physical activity. The medication helps in curbing appetite and promoting a feeling of fullness, which can help in sticking to a reduced-calorie diet. This synergy between medication and lifestyle adjustments enhances the overall effectiveness of the weight management plan, promising lasting healthy habits.
Possible Side Effects of Ozempic
Shutterstock
Yes, like any medication, Ozempic also comes with potential side effects. These include nausea, vomiting, diarrhea, constipation, hypoglycemia, and even reactions to site injections. Again, as with any medication, the benefits and risks should be evaluated on an individual basis. A qualified healthcare professional can provide personalized advice based on a thorough assessment of the individual's health status and medical history, so it's best to ask for their recommendation before taking Ozempic. 
​​Related: Courtney Black Shares Before-and-After Slimdown Snaps After “Reverse Dieting”
Ozempic Should Not be the Sole Solution
Shutterstock
Ozempic can be a valuable tool to incorporate other healthy lifestyle habits. It shouldn't be the sole solution to achieve any health and fitness goals. It's still best to 
focus on a balanced diet, regular physical activity, and behavioral strategies to maximize the benefits of weight management. Also, individual responses to medications can vary. What works well for one person may not have the same effects for another. Pay attention to how your body responds and communicate any concerns with a healthcare provider. Concerning that, it's always best to regularly monitor your progress with the guidance of your healthcare provider. This includes tracking weight changes, blood sugar levels (if applicable), and any potential side effect.
💪🔥Body Booster: Ozempic helps you feel full, so you eat less. This makes it easier to stick to a healthy diet and exercise regularly. When you manage this well, it can lead to lasting healthy habits
Catherine Gervacio is a Registered Dietician and nutrition writer for Living.Fit.
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
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.
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
See on Instagram
“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.
Nutrition & Diet
        Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight
    

        Copyright dusty.coaches/Instagram
    
By Leah GrothJan 29, 2025
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:
                       
✓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.
Is everyone you know losing weight and getting in shape, minus you? Dusty Young is a weight loss warrior and coach who lost 100 pounds and helped others do the same. The “recovering fat kid” regularly shares tips, tricks, and insights into losing weight naturally and sustainably. In a new post, he explains why this could be happening. “5 reasons why everyone else is losing weight and you’re not,” he writes. “I’ve seen it in myself & through hundreds of clients I’ve worked with - these 5 things are damn near non-negotiable if you want to not only lose weight, but keep it off.” And in another post, he reveals five more. 

            
                They Are Calorie Aware
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
The first reason other people are losing weight, but you aren’t? “They’re calorie aware,” he says. “Not obsessive. AWARE. Knowing what’s in your food - like how that ‘health’ smoothie might have 600 calories - makes it easier to stay on track without going crazy.”

            
                They Prioritize Protion
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
The second reason? They prioritize protein. “Protein isn’t just for gym bros! It keeps you full, curbs cravings, and helps you stay on track. Plus, if you’re lifting weights, it helps you hang onto muscle while losing fat,” he writes. 

            
                They Stay Active
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
Reason number three? “They stay active,” he says. “I’m not even talking about going to the gym. It’s about moving more in your daily life. Most hit 7,000–10,000 steps a day by walking the dog, taking the stairs, or using a standing desk & walking pad for work. Simple. Effective. Sustainable.”

            
                They Focus on Nutrient-Dense Foods
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
The fourth reason? “They focus on nutrient-dense foods,” he says. “Most of their meals are packed with lean protein, fruits, veggies, and whole grains - foods that keep them full and energized. But they don’t live on salads alone (see #5 👇🏻).”

            
                They Don’t Restrict
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
The final reason is, that they don’t restrict. “Ever told a kid not to touch something? What happens? They touch it. Same thing with food. The more you tell yourself you can’t have something, the more you want it. People who keep the weight off allow all foods - they just know how to balance it all out (this circles back to # 1)” he writes.

            
                These Habits Will Help You Balance Your Diet
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
“I know firsthand just how hard it is to lose weight & keep it off - I lost the same 40 pounds multiple times before I finally figured it out and lost 100 pounds for good,” he says at the end of the post. “These 5 habits? They’re game-changers. It’s not about being perfect or cutting out your favorite foods. It’s about creating a balance that’s sustainable for you.”
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                Other Habits Keeping You From Losing Weight? Grazing While Cooking
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
In another post, he reveals more habits preventing you from losing weight. The first is grazing while cooking. “Those ‘harmless’ bites of cheese, spoonfuls of sauce, or handfuls of snacks can easily add a few hundred calories without you realizing. It’s not about never tasting your food—just try being mindful. Sip water, chew gum, or set out a small plate if you need a taste-test,” he writes. 

            
                Finishing Your Kids’ Plates
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
Next is finishing your kids’ plates. “I get it—no one likes wasting food. But those leftover nuggets and fries? They’re costing you more than you think. Start packing up leftovers immediately or let it go. You’re not a human trash can, and your goals deserve better than their scraps,” he writes. 

            
                Eating “Healthy” Food
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
Another habit to avoid? “Eating anything because it’s ‘healthy’ – Nuts, granola, smoothies, avocado toast… sure, they’re packed with nutrients, but they’re also calorie bombs if you’re not careful. ‘Healthy’ food isn’t a free pass—it’s still about portions and calorie balance,” he writes. 

            
                Drinking Your Calories
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
Drinking your calories is another common faux pas. “Lattes, juices, smoothies, cocktails—these can pack a bigger punch than a full meal and leave you hungry. Switch to zero-calorie drinks, reduce your portions, or use low-cal alternatives like almond milk or zero calorie sweeteners,” he says. 
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

            
                Parking in the Closest Spot
            
            
        
View this post on Instagram
A post shared by Dusty Young | Nutrition & Fitness Coach (@dusty.coaches)
And the final habit is parking in the closest spot. “Seems silly, but this one’s a missed opportunity. Movement adds up, even small things like walking a little further or taking the stairs. These choices compound over time and make a bigger difference than you think,” he writes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
Fitness & Workouts
        She Dropped Several Dress Sizes with This “Game-Changing” Walking Hack
    

        Copyright perimenopause.pharmacist/Instagram
    
By Leah GrothJan 28, 2025
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:
                       
✓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.
Are you looking to upgrade your walking routine? Dr. Kristen Campbell is a Weight Loss & Hormone Health Coach who dropped from a size 8 to 2 and regularly shares how she did it. In a recent post, she revealed a little tweak to her walking routine that made a big difference. “I started wearing a weighted vest for walking pad walks…This is what happened,” she writes, revealing 3 game-changing benefits she noticed when she started using a walking pad and weighted vest. 

            
                Effortless NEAT Boost
            
            
        ShutterstockThe first benefit? An effortless NEAT boost. “I went from sitting for hours to moving consistently throughout the day. Adding steps while working on my walking pad increased my Non-Exercise Activity Thermogenesis (NEAT), which is key for burning extra calories and supporting fat loss—no extra gym time required. (p.s. You can walk at a really slow speed and you'll be amazed at the steps you rack up)” she writes.

            
                Strengthened Core and Posture
            
            
        ​She Walked with a Weighted VestShutterstockThe second benefit? Strengthened core and posture. “The weighted vest was a game-changer. It added resistance to my walks, improving my core stability and posture. Bonus: it helped me build strength in a way that felt natural and low-impact,” she writes. 

            
                Energy and Focus Skyrocked
            
            
        ShutterstockHer last benefit? “Energy and focus skyrocketed,” she says. “Walking while working helped me feel more energized and focused. The added movement kept brain fog at bay and gave me a mental reset throughout the day.”

            
                A Scientific Study Supports the Use of Weighted Vests
            
            
        ShutterstockOne 2020 study by the University of Gothenburg found profound weight loss benefits to wearing a weighted vest. 69 people with a body mass index (BMI) of 30-35, the lowest obesity category, participated in the clinical study. They were divided into two groups, one wearing a 2.2-pound vest and the other 24 pounds. They wore the vest 8 hours a day for three weeks. 

            
                Those Who Wore a Heavier Vest Lost Significantly More Weight
            
            
        ShutterstockThe result? Wearing the heavier vest paid off. At the end of the period, those who wore the heavier weight lost 3.5 pounds, and those with the lighter vest just .66 pounds.

            
                And, Muscle Mass Remained Intact
            
            
        Shutterstock"We think it's very interesting that the treatment with the heavier weighted vests reduced fat mass while muscle mass simultaneously remained intact," Professor Claes Ohlsson of Sahlgrenska Academy, University of Gothenburg, said. 

            
                Even the Study Authors Were Pleasantly Surprised
            
            
        Shutterstock"The effect on fat mass we found, from this short experiment, exceeded what's usually observed after various forms of physical training. But we weren't able to determine whether the reduction was in subcutaneous fat (just under the skin) or the dangerous visceral kind (belly fat) in the abdominal cavity that's most strongly associated with cardiovascular diseases and diabetes," added Professor John-Olov Jansson of Sahlgrenska Academy, University of Gothenburg.

            
                Try It for Results
            
            
        Shutterstock“If you’re looking for an easy way to level up your health (without setting aside extra time), give this combo a try. A simple setup can create big results over time. I've been doing this for over 2.5 years and still a BIG fan!” writes Campbell. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        How Much Walking You Need to Hit 10% Body Fat
    

        Copyright Dr Mike Diamonds/YouTube
    
By Christopher RobackJan 28, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 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.
If you're tired of extreme workouts that promise results but don't deliver, you're not alone. What if a doctor told you the secret to reaching your ideal body fat percentage wasn't another intense training program, but something far simpler?
Dr. Mike Diamonds, combining his medical expertise with real-world results, has discovered that walking isn't just basic cardio—it's a powerful fat-loss tool. "In my six years of dieting and fat loss, cardio ranks as one of my most important tools for losing weight," he explains. His remarkable transformation between June and September 2020 proved that this simple activity could make reaching 10% body fat significantly easier.

            
                The Truth About Walking and Fat Loss
            
            
        "Walking doesn't seem to qualify as cardio because, well, it's easy," Dr. Diamonds says in his post. "When it comes to exercise, easy is usually equated with worthless." However, his medical background and research tell a different story. Low-intensity steady state cardio, when done correctly, can be a game-changer for fat loss—especially when paired with proper nutrition.

            
                The Science That Changes Everything
            
            
        ShutterstockAccording to Dr. Diamonds, research from California State University revealed a crucial finding: while running a 10-minute mile burns 190 calories, walking a 19-minute mile burns 111 calories. "If you walked for an hour, you'd burn just under 350 calories," he notes. "Do that three times per week, and you're burning over 1,000 additional calories—theoretically more than an extra pound of fat per month."

            
                Your Perfect Daily Step Count
            
            
        Shutterstock"To answer the question of how much walking you should be doing to get to 10% body fat, the answer is it depends," Dr. Diamonds states. His recommended approach starts with tracking your current daily average: "Let's say hypothetically you're doing 6,000 steps. Now that is maintaining your weight. Add a thousand steps to that, and you'll burn between 40 and 60 extra calories on average."

            
                The Step-By-Step Progress Plan
            
            
        ShutterstockDr. Diamonds shares his clinical approach: "Monitor what your weight is doing on a day-to-day basis. If you want to have more progress, increase it by another thousand steps." This methodical progression can lead to almost an extra pound of fat burned per month, provided your diet is properly managed.

            
                The Medical Reason Walking Burns Fat
            
            
        Shutterstock"Walking may not burn many calories, but the calories it does burn comes primarily from fat stores," Dr. Diamonds explains. He references a University of Texas Medical Branch study demonstrating that fat burning is maximized during lower-intensity exercise. As intensity increases, your body switches from burning fat to utilizing carbohydrates for energy.

            
                The Clinical Approach to Walking
            
            
        ShutterstockDr. Diamonds reveals his evidence-based routine: "My formal cardio would be done in the gym on a treadmill between three to four sessions a week. I would start at 20 minutes per session at maximum incline (15%), walking at a pace of six kilometers per hour." This specific approach maintains a heart rate above 140 beats per minute and VO2 max at 65%—which research shows elicits maximum fat usage.

            
                The Truth About 10% Body Fat
            
            
        Shutterstock
"Not most people can do it," Dr. Diamonds candidly admits. "In reality, for me to get in my best shape, I've done an average of 25,000 steps each and every single day." While this level of activity might seem overwhelming, he emphasizes that significant changes are possible with less: "The massive changes that can come in your body and getting closer to that 10% body fat is by you accurately tracking your diet and gradually increasing those steps."

            
                Your Sustainable Path Forward
            
            
        ShutterstockDr. Diamonds emphasizes a medical truth about sustainability: "It's simply unsustainable to sprint every day... steady state cardio is much better for adherence." His professional recommendation is to start with 8,000 steps daily and gradually increase based on your body's response and lifestyle.

The journey to 10% body fat doesn't require extreme measures or complicated protocols. Start with your current step count, add gradually, and maintain consistency with both walking and nutrition. Your transformation begins with understanding these medical insights—and taking that first extra step. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Load More