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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.

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

Discover these evidence-based strategies for better medication results.

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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

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"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

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"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

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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

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"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

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"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

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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

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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.

More For You

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.

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

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"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

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"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

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"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

Kettlebell, workout and fitness class with a gym coach and people training with cardio and exercise. Portrait of a strong personal trainer and sports friends in a wellness health club with motivationShutterstock/PeopleImages.com - Yuri A

"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

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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.

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

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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

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

Tip 2: Leverage Technology For Nutritional Tracking

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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

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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

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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

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Continue avoiding smoking and excess alcohol consumption.

Tip 7: Explore Hunger-Reducing Supplements

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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

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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

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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

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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

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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
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've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.


Why Traditional Weight Loss Methods Fail

"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.

How GLP-1 Controls Your Weight

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Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.

The Hidden Costs of GLP-1 Medications

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While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."

Healthy Fats: Your First Line of Defense

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.

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

Power Up Your Protein

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"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."

The Mediterranean Secret

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.

Natural Compounds That Boost GLP-1

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"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.

RELATED:20 Possible Ozempic Side Effects

Berberine: The Natural Alternative

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This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."

Your Gut Bacteria Matter

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."

Combining Natural Strategies

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Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.

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

Your Path to Sustainable Weight Loss

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Dr. Robert Cywes M.D. Ph.D. #CarbAddictionDoc
Copyright Dr. Robert Cywes/YouTube
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.

Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

Understand Your Medication's Role

Valparaiso, IN USA - January 15, 2025: Close up of a set of Ozempic Semaglutide Pens

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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.

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

Focus on High-Quality Protein at Every Meal

Smoked Salmon: Silky smoked salmon, thinly sliced and served with capers and dill,

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"Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

Track Everything You Eat and Drink

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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

Stay Ahead of Side Effects

Sporty Girl Drinking Glass Of Water Exercising Sitting At Home. Weight Loss And Healthy Domestic Lifestyle

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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."

RELATED:20 Possible Ozempic Side Effects

Develop a Consistent Movement Routine

Beautiful mid aged woman walking at city park in an autumn day. Smiling female wearing coat and beanie.

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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

Address Emotional Eating Patterns

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo

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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

Build Your Support Network

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Dr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."

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

Monitor Multiple Progress Markers

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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

Create a Sustainable Meal Structure

African American Woman Talking On Mobile Phone Buying Food During Grocery Shopping In Supermarket Store. Black Female Customer Choosing Groceries Chatting On Cellphone In Shop.

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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

Prepare Strategies for Plateaus

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"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."

RELATED:20 Things to Avoid While on Ozempic

Plan for Long-Term Success

Beautiful young couple having fun in the kitchen while cooking.Shutterstock

"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

get.healthy.with.stefanie
Copyright get.healthy.with.stefanie/Instagram
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 trying to lose weight but aren’t getting the results you want? You could be making easy-to-change mistakes in your morning routine, claims an expert. Stefanie is a weight loss warrior who has dropped 33 pounds and helps others do the same. In a new social media post, she reveals morning habits that will prevent you from achieving your goals. “Here are five things you should avoid in the morning if you want to lose weight,” she writes.

Don’t Skip Breakfast

Happy couple having tasty breakfast in cafeShutterstock

While some claim intermittent fasting is the key to losing weight, Stefanie disagrees. She believes that skipping breakfast is a big mistake. “A healthy breakfast stimulates the metabolism and helps to avoid cravings throughout the day,” she writes.

Don’t Drink Too Little Water

Woman drinking water in summer sunlightShutterstock

“Too little water to drink” is a significant mistake if you are trying to lose weight, says Stefanie. “Hydration is crucial for metabolism. Start the day with a glass of water to get your body going,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Eat High-Sugar Foods

Set of bakery pastries on wooden tableShutterstock

“Eating high-sugar foods,” first thing in the morning is a sure-fire way to derail your diet. “Avoid sugary cereals or pastries in the morning, as they quickly increase and drop blood sugar levels, which leads to cravings,” she says.

Don’t Be Sedentary

Young fitness woman running at morning tropical forest trailShutterstock

Another mistake in the morning that many people make is that they “Do not move,” she says. “Morning exercise, be it a short walk or light stretching, can boost the metabolism and prepare the body for the day.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Don’t Drink Too Much Coffee

hands holding hot cup of coffee or tea in morning sunlight

Shutterstock

Coffee may give you energy to start the day, but don’t overdo it, warns Stefanie. “Drink too much coffee,” is her fifth and final morning mistake. “Coffee in moderation is okay, but too much caffeine can suppress the appetite and later lead to eating. Try to even out the coffee with enough water,” she suggests. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.