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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.

7 Science-Backed Tips That Maximize Weight Loss Results on Semaglutide

Discover these evidence-based strategies for better medication results.

Christopher Roback
By Christopher RobackJan 04, 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.

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Copyright clearwaterfamilymedicine/Instagram
Christopher Roback
By Christopher RobackJan 04, 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.

Nutrition & Diet

Weight loss medications like semaglutide can be life-changing, but success requires the right approach. Dr. Kerry Reller, a board-certified obesity medicine physician in Clearwater, Florida, reveals five essential habits that optimize your results while protecting your health.

Get Critical Lab Work First

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

"Most medications like Ozempic, Wegovy, and Mounjaro require prior authorization," Dr. Reller explains in her post. Baseline testing for diabetes markers and metabolic health isn't just paperwork—it's your roadmap to tracking progress and ensuring insurance coverage.

Track Body Composition Changes

A woman using a body fat scale at the gymShutterstock

"These medications make you lose weight quickly," warns Dr. Reller. Professional body composition scans distinguish between fat loss and muscle loss, helping you maintain healthy tissue while shedding dangerous visceral fat around organs.

Master Your Protein Strategy

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

The reduced appetite from semaglutide can make nutrition challenging. "I usually recommend at least 90 grams of protein daily," states Dr. Reller. "That's hard to do when you're not hungry." Work with your provider to develop strategies for meeting this crucial target.

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

Prioritize Daily Fiber

Modern woman working and picking blueberries on a organic farm - woman power business concept.Shutterstock

"Fiber helps us keep our gut colon healthy," Dr. Reller emphasizes. Regular fiber intake through fruits, vegetables, and beans helps prevent constipation—a common medication side effect—while supporting overall digestive health.

Commit to Strength Training

Woman exercising with a kettlebell weight, low-section cropShutterstock

"Resistance training is super important to maintain muscle mass," Dr. Reller stresses. Regular weight training ensures you're losing fat, not valuable lean tissue during your weight loss journey.

RELATED: Coach Reveals 8 Steps to Cut Body Fat in Half During 2025

Monitor Your Progress

Measuring blood sugar with a blood glucose meterShutterstock

According to Mayo Clinic physicians, tracking blood sugar levels is crucial, especially when combining semaglutide with other medications. Regular monitoring helps prevent complications and ensures optimal dosing.

Master Medication Storage

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

Mayo Clinic experts emphasize proper storage for medication effectiveness: keep unopened pens refrigerated. Once in use, Ozempic pens last 56 days and Wegovy pens 28 days, whether refrigerated or at room temperature.

RELATED:20 Possible Ozempic Side Effects

Know What to Expect

Young hispanic woman wearing doctor uniform talking on the telephone at clinicShutterstock

Mayo Clinic experts note that side effects like nausea typically improve with time. Staying in communication with your healthcare provider ensures proper management and sustained results. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

7 Science-Backed Tips That Maximize Weight Loss Results on Semaglutide

Dr_Kerry_Reller_clearwaterfamilymedicine1
Copyright clearwaterfamilymedicine/Instagram
Christopher Roback
By Christopher RobackJan 04, 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.

Weight loss medications like semaglutide can be life-changing, but success requires the right approach. Dr. Kerry Reller, a board-certified obesity medicine physician in Clearwater, Florida, reveals five essential habits that optimize your results while protecting your health.

Get Critical Lab Work First

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

"Most medications like Ozempic, Wegovy, and Mounjaro require prior authorization," Dr. Reller explains in her post. Baseline testing for diabetes markers and metabolic health isn't just paperwork—it's your roadmap to tracking progress and ensuring insurance coverage.

Track Body Composition Changes

A woman using a body fat scale at the gymShutterstock

"These medications make you lose weight quickly," warns Dr. Reller. Professional body composition scans distinguish between fat loss and muscle loss, helping you maintain healthy tissue while shedding dangerous visceral fat around organs.

Master Your Protein Strategy

Seared,Salmon,Steak,With,Green,Bean,And,Lemons,On,WoodenShutterstock

The reduced appetite from semaglutide can make nutrition challenging. "I usually recommend at least 90 grams of protein daily," states Dr. Reller. "That's hard to do when you're not hungry." Work with your provider to develop strategies for meeting this crucial target.

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

Prioritize Daily Fiber

Modern woman working and picking blueberries on a organic farm - woman power business concept.Shutterstock

"Fiber helps us keep our gut colon healthy," Dr. Reller emphasizes. Regular fiber intake through fruits, vegetables, and beans helps prevent constipation—a common medication side effect—while supporting overall digestive health.

Commit to Strength Training

Woman exercising with a kettlebell weight, low-section cropShutterstock

"Resistance training is super important to maintain muscle mass," Dr. Reller stresses. Regular weight training ensures you're losing fat, not valuable lean tissue during your weight loss journey.

RELATED: Coach Reveals 8 Steps to Cut Body Fat in Half During 2025

Monitor Your Progress

Measuring blood sugar with a blood glucose meterShutterstock

According to Mayo Clinic physicians, tracking blood sugar levels is crucial, especially when combining semaglutide with other medications. Regular monitoring helps prevent complications and ensures optimal dosing.

Master Medication Storage

Montreal, CA - 25 November 2023: Hand holding Ozempic semaglutide injection pen. Ozempic is a medication for obesityShutterstock

Mayo Clinic experts emphasize proper storage for medication effectiveness: keep unopened pens refrigerated. Once in use, Ozempic pens last 56 days and Wegovy pens 28 days, whether refrigerated or at room temperature.

RELATED:20 Possible Ozempic Side Effects

Know What to Expect

Young hispanic woman wearing doctor uniform talking on the telephone at clinicShutterstock

Mayo Clinic experts note that side effects like nausea typically improve with time. Staying in communication with your healthcare provider ensures proper management and sustained results. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 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

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

Overweight,Woman,Eating,Healthy,Meal,In,Kitchen6 Metabolism Mistakes Making Women Over 40 Gain WeightShutterstock

These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

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Copyright Dr. Dan | Obesity Expert/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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 taking Wegovy or Ozempic but not seeing the results you want, these expert tips could be the game-changer you need. "If losing weight was just about finding the perfect diet plan or exercise routine, well, you wouldn't be here," says Dr. Dan, a pharmacist and obesity management expert. Through his popular YouTube channel, he's helped thousands optimize their GLP-1 medication results by combining medical expertise with practical lifestyle strategies. Read on to discover how to make your medication work harder for lasting weight loss success.

Understanding GLP-1 Medications

Let's start with some information about GLP-1 medications like Ozempic and Wegovy. Dr. Sue Decotiis, MD, a weight-loss doctor in NYC, explains, "They enhance the release and action of insulin throughout the body, which helps with fat loss." These medications work in multiple ways: they suppress appetite through receptors in the gut and brain, reset your body's fat-holding rate, and improve insulin function. Dr. Decotiis notes, "When insulin works well, you can burn fat; when it doesn't, you gain weight." Additionally, these medications help regulate hormones that may have changed due to aging or stress.

Your Primal Brain and The Weight Loss Challenge

"We are dealing with an inconsolable child that is your irrational, emotional, and hedonistic primal brain," Dr. Dan reveals. "It fundamentally doesn't want you to lose weight. It doesn't want you to cut out the sweet, and it really doesn't want you to become more active." While medications can help "cage or put up a fence for our primal brain," maintaining good lifestyle practices is crucial to prevent weight regain.

Prioritize Protein to Preserve Muscle Mass

Food high in protein close-upShutterstock

"Protein is absolutely essential for everybody, but particularly for individuals on GLP-1 medications," says Dr. Dan. He emphasizes aiming for 30 grams of protein at meals and 20 grams at snacks. "Not only does protein help to keep us fuller for longer so we consume less food, but if your body needs carbs or fats, it can take protein and convert it into those two macronutrients." Start early in the day and increase intake gradually. Consider both animal proteins (chicken, beef, eggs) and plant-based options (tofu, lentils).

RELATED:20 Possible Ozempic Side Effects

Create Consistent Meal Times to Manage Hunger

Man eatsShutterstock

"You see, 30,000 years ago, when we were living in caves, we didn't have any predictability in our lives," Dr. Dan explains. "Our primal brain is used to being in that world. But really what it wants is that predictability." By establishing regular meal times, you can better manage hunger and avoid making poor food choices when "hangry." The key is creating a routine your body can rely on. "Aim for being predictable and boring," he advises.

Don't Cut Calories Too Low

Nutrition facts. Close-up.Shutterstock

"When you drastically cut your calories, you really piss your primal brain off," Dr. Dan warns. He describes the familiar cycle: "Spending an entire week on a diet starving themselves, white-knuckling it until Friday, and then Friday comes, and we start to ease up." This pattern leads to weekend binges and Monday restarts. Instead of aiming for 1,200 calories, which he says "is already too low," calculate your appropriate intake for sustainable weight loss.

Focus on Fiber for Fullness and Health

Metamucil, Fiber Gummies, Sam's Club shelfShutterstock

"Fiber is really the unsung hero," Dr. Dan shares. "Not only can it keep us fuller for longer, which when paired with the GLP-1 medications is a great little tool, but fiber through fruits and veggies provide us with a lot of micronutrients." He recommends at least 25 grams daily through foods and supplements like Metamucil. "Plus, fiber can help you manage any side effects from a GI perspective that you might experience with the GLP-1s."

Make Exercise Work for You

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"Exercise is pretty hard to go wrong with," Dr. Dan notes, but many people overcomplicate it. "People tend to get caught up in the all or nothing in that if I can't do something for at least an hour, there's no point in doing it." He particularly advocates for resistance training: "It allows you to have a way to quickly see results beyond what the scale might be telling you." Start small with hand weights during walks or basic strength exercises. "You're not going to magically turn into a bodybuilder overnight. What's going to happen is you're going to get stronger, you're going to feel better, and you're going to feel more confident."

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

The Power of Consistency

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"Consistency might be the most important factor because, without consistency, everything else that I've already talked about is pretty much useless," Dr. Dan emphasizes. He compares it to investing: "We're doing a small action every single day consistently until it builds and builds and builds and eventually compounds to give us our big fat outcome." Don't overcomplicate your routine; focus on showing up every day. "The more consistent that you are, the faster the results are going to be."

The Science of Satiety and Success

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens and box. Ozempic is a medication for obesityShutterstock

Understanding how these medications affect your appetite can help you optimize their benefits. "Weight loss drugs have a tremendous effect on satiety, shutting down appetite so the patient feels full after eating much less food," Dr. Decotiis explains. This biological change makes it easier to follow Dr. Dan's recommendations for consistent meal timing and appropriate calorie intake. However, it's important to note that these changes may be temporary without proper habits in place. Research shows that after discontinuing medication, many people regain significant weight – one study found participants regained two-thirds of their weight loss within a year of stopping the medication.

Mental and Physical Benefits

Woman,Stretching,Her,Arms,In,Bamboo,GardenShutterstock

The journey with GLP-1 medications often brings benefits beyond weight loss. "When people lose weight, they have better self-esteem, and they feel more confident in their own skin," Dr. Decotiis shares. Some patients experience improved focus and reduced anxiety. These positive changes, combined with the physical improvements from following Dr. Dan's exercise and nutrition recommendations, create a comprehensive approach to better health.

RELATED:20 Things to Avoid While on Ozempic

Making the Most of Your Medication

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For optimal results, medical guidelines recommend using GLP-1 medications "along with an individualized low-calorie, low-fat diet and exercise program." By following Dr. Dan's strategies while maintaining consistent medication use, you're setting yourself up for the best possible outcomes. Remember, these medications are powerful tools, but they work best when combined with sustainable lifestyle changes that you can maintain long-term. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Antoni Adamrovich, msn, ba, aprn, fnp-c
By Antoni Adamrovich, msn, ba, aprn, fnp-cJul 18, 2024
Antoni Adamrovich, msn, ba, aprn, fnp-c
Title/Education: MSN, BA, APRN, FNP-C, is the Chief of Medicine and Co-Founder of
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I’m Antoni Adamrovich, and I’m a nurse practitioner. I’ve been working around weight loss, hormones, and peptides for over a decade. Prior to becoming a nurse practitioner, I earned a Bachelor’s Degree in biology and took as many exercise and nutrition classes as possible. In the last decade, I have been fortunate to be able to pass this information along and help thousands of people transform their bodies through improving diet, increasing activity, decreasing deconstructive activities, correcting hormones, and utilizing safe weight loss supplements and medications.

So naturally, patients are asking me a lot about weight loss drugs.

And I'll tell you what I tell them: Substantial weight loss that is long-lasting can only occur through safe and incremental weight loss. It must be accompanied by a nutritious and balanced diet, monitored intake, and physical activity. If there is an underlying medical condition or patients take longer to respond to diet and activity, I may utilize a supplement or medication to augment the process.

Some of the more promising weight loss medications to recently hit the scene are the glucagon-like peptides GLP-1. They are not without risk, similar to all medications, but for weight loss medications, they are not only fantastic for safe weight loss, but the downstream benefits are incredible. To echo my aforementioned statements as they apply to overall health, a balanced diet, daily physical activity plus sunlight, balanced stress, and adequate sleep cannot be overemphasized for overall positive health.

What is the Role of Ozempic and GLP-1 Medications in Weight Loss?

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

Think of it like this: We have glucagon-like peptides (GLP-1’s) already in our body. These medications aim to mimic the ingestion of food or recreate those same hunger hormones that are produced when we actually consume food. These hormones are like text messages to various parts of our body that can receive them. They help to tell the body the location of food in the intestines. When the brain receives these messages that there is food in the intestines, it will signal to reduce consumption which will lead to a decrease in wanting to eat and feelings of fullness. When the pancreas receives these messages it will stimulate more insulin to help with incoming food and reduce glucagon, so put less glucose into the bloodstream. Besides the brain and pancreas, they also work at other sites, including the cardiovascular system, kidneys, bones, muscle tissue, reproductive system, and the liver.

How to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Woman Struggling With Tight Jeans. Weight GainShutterstock

Some common challenges people face in maintaining weight loss after stopping GLP’s include rebound weight gain, maintaining similar calorie consumption to what patients were consuming while on GLP’s, increased inflammation, psychological issues with gaining any weight or “phantom weight.” Here are 12 steps to maintaining weight loss.

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

Tip 1: Aim For A Slight Overachievement In Weight Loss

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

Try to lose 10% more weight than your goal to account for some slight rebound weight gain.

Tip 2: Leverage Technology For Nutritional Tracking

My,Fitness,Pal,App, MyFitnessPalShutterstock

Use an app such as Cronometer or MyFitnessPal to track macronutrients and micronutrients on and off of GLP’s medications. It is important to ensure patients are consuming the correct foods as well as similar calories to what they were while on GLP’s to maintain their post-GLP weight.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Tip 3: Maintain Heart-Rate Elevating Activities

Portrait of a senior man in fitness wear running in a park. Close up of a smiling man running while listening to music using earphones.Shutterstock

Continue daily activities preferably something that increases the heart rate.

RELATED:20 Possible Ozempic Side Effects

Tip 4: Prioritize Hydration

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

Continue to adequately hydrate about 3.7L (15.5 cups) daily for men and 2.7L (11.5 cups) daily for women.

Tip 5: Avoid Unhealthy Food Choices

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

Continue avoiding processed foods, foods high in sugar, and high in trans fats.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Tip 6: Limit Smoking And Alcohol

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Continue avoiding smoking and excess alcohol consumption.

Tip 7: Explore Hunger-Reducing Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Consider adding supplements that help with reducing hunger like rauwolscine or yohimbine (may not be a good option for patients with a history of anxiety or cardiac issues).

Tip 8: Stimulate Endogenous GLP-1 Production

Japanese green teaShutterstock

Consider supplements or foods that stimulate our endogenous GLP-1 production. These include green tea, maca, yerba mate (EGCG), berberine, resveratrol, tart cherry, hesperetin, kale, and rosemary.

Tip 9: Reduce Stress

Calm,Couple,Meditating,Spiritual,Shutterstock

Reduce stress (meditate, pray, do yoga, read books, walk in nature).

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

Tip 10: Ensure Adequate Sleep

Man sleeping on bed in bedroom at homeShutterstock

Continue getting 6-8 hours of sleep daily (stop hydrating 3-4 hours before bed, stop caffeine consumption 4-6 hours before bed; people sensitive to stimulants may need to stop earlier).

Tip 11: Get Daily Sunlight Or Vitamin D

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Try to get daily sunlight or supplement with Vitamin D.

Tip 12: Focus On Gut Health

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Focus on gut health, consuming fermented foods as well as foods high in insoluble fiber. Consider a good probiotic and focus on foods that will fulfill our micronutrient needs (Vit C, B, A, zinc, magnesium, selenium).

Related: Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks

Final Word from the Nurse Practitioner

,Plus,Size,Women,Jogging,Obesity,overweight,happy,celebrate,run,running,fatShutterstock

Weight loss is a marathon, not a sprint. Fast weight loss is not sustainable or healthy for our bodies. Do not get discouraged if the weight loss is slow, you already took the hardest step and that is committing to becoming healthier. Our bodies are evolutionarily designed to preserve calories and energy, as cavemen and women did not know when their next meal would happen, so weight loss is inherently difficult. Never stop loving your body, inside and out, even if it does not look or feel exactly how you want it to. You have the power to change. Continue trying to become incrementally healthier every day so that longevity is also met with quality of life. Know that we also possess the power to help others to healthier living through our own journeys.

💪🔥Body Booster: Try to lose 10% more weight than your goal to account for some slight rebound weight gain. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Antoni Adamrovich is the Chief of Medicine and Co-Founder of Tb2.Health
Nutrition & Diet

Weight Loss Expert Reveals Natural Alternative to Ozempic That Burns 441 More Calories Daily

Thomas_DeLauer70
Copyright Thomas DeLauer/YouTube
Leah Groth
By Leah GrothNov 08, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓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 lose weight fast without having to go on a weight loss drug? There are a few ways to do it, according to one expert. Thomas DeLauer is a wellness enthusiast with over 3.68 million subscribers who shares content about how to improve your life and lose weight. In a new viral clip, he reveals two ways to drop weight fast without taking a weight loss drug.

“You've probably seen all the rage of people talking about semaglutide using it for weight loss, using it for fat loss, using it for glucose modulation, really being used off-label a lot,” he says in the clip. However, he notes that by understanding the mechanism of semaglutide, there are ways “that we can do things that work just as well in a relatively healthy or metabolically healthy person.” Here are the two most powerful alternatives to Ozempic, he says.

Ozempic Sends a Signal to the Brain to “Manage Fuel Appropriately”

He starts off by explaining how Ozempic works. “GLP-1 one is a gut incretin,” he explains. “What that means is it sort of receives a signal from food that we consumed, and it receives that signal from the gut, and it ultimately sends a signal to the brain to manage fuel appropriately,” DeLaurer says in his post.

It Helps with Satiety and Glucose Modulation

“It can help your satiety. Although that's somewhat indirect, it can help glucose modulation. The reason that it potentially works so well for weight loss a lot of times is you see improvements in metabolic function. So, improvements in fuel utilization, like the mitochondria, are potentially able to use fuel better. But indirectly, people get serious appetite suppression from it,” he continues.

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

Specific Quantities of Protein Can Help Do the Same Thing, He Claims

“If you're getting appetite suppression from it, typically it's suggested that that's too much. Now, I'm not here to discuss this. What I'm here to talk about is something that might work better for people who are still trying to reduce their appetite. I've got two things. The first one is simple; it's protein, but in specific quantities,” he explains, citing a study published in the American Journal of Clinical Nutrition.

Upping Protein Decreases Hunger Hormones and Increases GLP-1

“This was very eye-opening,” he says, noting that it involved women and compared people consuming “an adequate protein diet, which is essentially what is recommended we consume” to those on a high protein diet, “which in this case was 30% protein.” They found that those on the higher protein diet experienced increased satiety. “It decreased ghrelin, the hunger hormone, which is great, but it also increased GLP-1 glucagon-like peptide one, and it increased it quite a bit.” The more that you increase protein, the more that you influence GLP-1.

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

Two Studies Support This

He also cites research published in the American Journal of Clinical Nutrition looking at men. “They measured a bunch of biomarkers three hours after eating an isocaloric breakfast with either high protein or adequate protein. So that means the same amount of calories; just one had high protein, and one had adequate protein and higher carbohydrates,” he says. “In men, they found increases in satiety, decreases in ghrelin, increases in cholecystokinin.”

He notes that “this directly communicates with the hypothalamus to influence satiety. So powerful, very much so like GLP-1, but in a different pathway and to boot.”

He Notes That This Also Helps During the Maintenance Stage of Weight Loss

“When you look at larger scale data in like observational research, they found that when they put subjects on maintenance calories and then put them on just varying interventions, and then finally put them on ad libitum eating as much as they wanted to, whatever they wanted to, as long as their protein was 30%, they found higher protein groups consumed 441 calories less on average,” she says. “So compared to other groups, when you put this into real-world data, increasing protein to 30% with each meal could effectively help you consume 441 calories less per day.”

RELATED:This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

Some People Do Need the Drug, However, If They Are in a “Serious Metabolic Hard Place”

“So if you had the option of just increasing your protein or getting on semaglutide, personally, I would pick a protein, right?” he points out. “I'm not saying this to negate the effects of semaglutide. Semaglutide is designed to be used for people who are in a serious metabolic hard place, glucose being very mismanaged, metabolic syndrome, all of that, which is a lot of people. I'm not suggesting you don't get on that if your doctor recommends it. I'm suggesting that by increasing protein, you do a lot of the same thing.”

Increasing Protein May Be Helpful While You Are Getting Off Ozempic

What is the other thing you may want to consider? “You have been using semaglutide, and you need to get off of it, and you're concerned about the potential rebound effect and how it can affect dopamine and the brain and everything like that; increasing protein might be a good way to offset the negative aspects of coming off of semaglutide,” he says.

RELATED:A Nutritionist Reveals 5 Simple Rules That Made Her Stubborn Belly Fat Vanish in 90 Days

Taking Rauwolscine Can Also Help You Lose Weight

He also reveals that rauwolscine, a supplement, can also help you lose weight. “Although it's a stimulant and it's not something that I would recommend people take all the time, it has profound appetite suppression effects,” he says. “People are always looking for a quick hit or a shortcut. I wouldn't exactly call it a shortcut, but it is tremendous when it comes to libido. It is tremendous when it comes to energy and sort of a stimulant effect,” he says. “A lot of people say it just crushes their appetite. So if you're coming off of a GLP-1 receptor agonist like semaglutide, rauwolscine might be a good sort of transition or a good alternative, but the lowest hanging fruit is right in front of you with the protein.”

Here Are His Protein Rules

His rules are to “stack most of your protein in the morning, so the satiety carries over throughout the rest of the day,” he says. “My other rules would be 30% with each meal, as much as you can. My other rule would be to keep it proportionate with whatever the amount of food you're eating. Otherwise, it is 30% no matter what, larger meal, larger protein, smaller meal, smaller protein, keep it proportionate.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 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.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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