3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to a Coach

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

Shutterstock

"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

Shutterstock

"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

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

"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

Shutterstock/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

Shutterstock

"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

Shutterstock

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

Shutterstock

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

Shutterstock

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.

Are you one of the many people who is using a drug like Ozempic or Wegovy to lose weight and want to maximize your weight loss? If the answer is yes, then listen up. Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose the most weight possible while taking one of the drugs. “Three things I want you to do this week on GLP-1 medicines to start guaranteeing weight loss. My name is Dustin. I work with over 4,000 clients in all 50 states in nine countries, and we specialize in diet and exercise programs for those on GLP-1 medicines,” he says in the clip. Here is everything he recommends – and what Body Network’s Resident RDN, The Diet DivaTara Collingwood, says about it.

Start Resistance Training

Shutterstock

“Number one, I want you to start resistance training guys,” he says. Holston explains that when you take these medicines, almost 40 percent of the weight you lose is muscle. “Muscle is what builds our metabolism. The more muscle we have, the more calories we burn. And if we're losing muscle rapidly, we're going to lose a lot of our metabolism,” he continues. This “means you're going to burn less calories and you're going to lose less weight.”

He Recommends Bodyweight Exercises or Dumbbell Workouts

Shutterstock

“One of the best things that you can do is start resistance training,” he continues. “Now, this can be bodyweight exercises. You can do push-ups, crunches, squats, wall sits, and more. You could also do dumbbell workouts, resistance bands, kettlebells, gin, or no gym, but start being active. Try to do four days a week of some sort of exercise program,” he recommends.

Related: Is REHIT the New HIIT? This Simple and Practical Exercise Will Help You Look Better and Improve Cardiovascular Fitness Fast, Claims Dave Asprey

Consume a High Protein Diet

Shutterstock

Next, he encourages a higher protein diet. “We actually see that eating a lower protein diet and working out, according to a 2018 study, caused weight gain,” he reveals. “We don't want that. We want to burn more fat. We want to tone. We want to increase our metabolism. So we do need to eat more protein.”

Start with 100 Grams of Protein

Shutterstock

How much protein? “I would start with a hundred grams,” he says, admitting “that is very difficult on GLP-1 medicines because of appetite suppression.” So “working with a specialist like us that could teach you how not only to hit 100 grams, but even more to maximize fat burning and metabolism, we should start doing that immediately.”

Understand You Will Need More Nutrients

Shutterstock

“Number three, when you start getting the vitamins, minerals, and nutrients our body needs, we have to remember that vitamins and minerals play a role in hormonal health, such as thyroid function, testosterone, cortisol, and other things. So even probiotics and your vitamins and your minerals like iodine or the amino acid tyrosine for your thyroid health or more is very, very critical,” he says.

Take a High-Quality Multivitamin and Green Powder

Shutterstock

“And because we're on these medicines, we are highly more likely to be deficient or at least not optimized with vitamin and mineral use. So I do suggest a high quality multivitamin and a green powder to help us get that digestive enzymes and probiotics. Our body needs to really start optimizing itself,” he adds.

Related: I Lost 40 Pounds in 1 Month and This is My Grocery List

Summary: Work Out, Amp Up Protein Intake, Get Your Nutrients In

mbamuscle247/Instagram

“You work out, you eat more protein and you get your nutrients in, your results are going to explode.”

Yes, You Should Lift Weights on GLP-1 Medicines

Shutterstock

“The research does seem to support that a large proportion of the weight lost with the medications is muscle mass,” says Collingwood. “Of course, people are still losing some fat, but many are losing a lot of muscle as well. The best way to prevent that is to make sure you are doing weight training to attempt to tell your body that you need that muscle and it can’t have it for energy!”

Yes, You Should Amp Up Protein Intake

Shutterstock

“Protein is necessary, and I always recommend a higher proportion of protein when someone is on a weight loss diet,” Collingwood adds, noting that everyone is different in terms of how much they will need. “I calculate based on gender (women need less because they weigh less), activity level and calories recommended that they eat,” she says. “I agree that working with a professional like a registered dietitian nutritionist is a great idea to get expert advice on how much you need and how to get the best quality protein throughout the day.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Yes, You Should Take a Multivitamin

Shutterstock

Collingwood also agrees that you should take a multivitamin because when you are eating less food, “you aren’t getting as many vitamins and minerals,” she explains. “A multivitamin mineral supplement is a good idea when you are embarking on any weight loss plan to make sure you are getting the necessary nutrients you need while cutting back on food intake. Probiotics, Vitamin D, omega-3 fats, and a multivitamin mineral are the minimum that I typically recommend.”

💪🔥Body Booster: Don’t rely on GLP-1 drugs alone to lose weight. You will reap the most benefits by lifting weights, amping up your protein intake, and taking a multivitamin along with them. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Dr. Jennifer McCann, a board-certified in OB-GYN and obesity medicine specialist, recently shared her top three tips for enhancing weight loss while taking GLP-1 medications like semaglutide (Ozempic) and tirzepatide (Mounjaro) in a new YouTube video. These medications have gained widespread attention for their effectiveness in helping individuals shed significant weight, but Dr. McCann emphasizes that medications alone aren’t a magic solution. To achieve maximum results and maintain a healthy weight, adopting specific lifestyle changes is essential.

In her video, Dr. McCann explains how GLP-1 drugs work to suppress appetite and reduce glucose production, while offering practical advice for those looking to amplify their results. She highlights key areas like eliminating sugary drinks, increasing protein intake, and incorporating regular exercise into daily routines. For those on GLP-1 medications, these strategies are crucial for achieving long-term success and overall wellness beyond the medication itself. Here's how to get started.

Understanding GLP-1 Medications

Shutterstock

Before diving into the tips, Dr. McCann explains how these medications work: "Well, they work by several different mechanisms. First of all, they work by inhibiting glucagon release, which is what makes you hungry. They decrease glucose production from the liver or decrease gluconeogenesis. It delays gastric emptying and it also decreases appetite. And all of these do lead to what can be significant weight loss," she says in the video.

She also notes that these medications aren't suitable for everyone:

Shutterstock

"These medicines are not for everybody. There are several contraindications listed by the manufacturers, which include a personal or family history of thyroid cancer or other endocrine problems or cancers."

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

Tip 1: Eliminate Sodas and Sugary Drinks

Shutterstock

"Okay, so tip number one and one of the most important lifestyle changes that you need to make is stop all sodas. Yes, I said all sodas and sugary drinks like slushes or other sugary coffee beverages that you might like drinking," she says in the video.

Dr. McCann emphasizes the impact of this change:

Shutterstock

"One can of soda can make you gain 15 pounds over the year, over one year, one can a day, 15 pounds over one year. So this is a very important step to lose the amount of weight that you want and to be able to keep it off," she says.

For those worried about caffeine, she offers alternatives:

Shutterstock

"Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia or a sugar-free skinny latte is also a great option, so you don't have to give up your caffeine, but you do need to give up all soda," she says in the video.

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

Tip 2: Prioritize Protein Intake

Shutterstock/Shift Drive

"Tip number two is protein, protein, protein. Make sure that when you feel like eating, you get your protein. Specifically lean protein," she says in the video.

Dr. McCann explains the importance of protein:

Shutterstock

"So protein is what builds your muscle, and your muscle is what burns calories. So, if you don't take in enough protein, you will lose your muscle, and you won't be able to burn as many calories as you did before losing that muscle. So protein increases your metabolism by increasing your muscle, and that again, lets you burn more calories," she says.

RELATED:20 Possible Ozempic Side Effects

Tip 3: Incorporate Regular Exercise

Shutterstock

"And the third tip is exercise. So you've probably already guessed this, but exercise is very important for weight loss, for keeping the weight off, for losing it for your cardiovascular health. And you may not know, but it actually is a natural remedy for anxiety because it releases cortisol," she says in the video.

For beginners, she recommends:

Shutterstock/PeopleImages.com - Yuri A

"If you're just starting out 20 minutes, four times a week through a high-intensity training, something like kit classes, we'll be just fine starting out," she says in the video.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

She also advises:

Shutterstock

"As you start exercising and start losing weight, you are going to want to increase the time and the intensity," she says.

By following these tips while on GLP-1 medications, Dr. McCann believes patients can maximize their weight loss and set themselves up for long-term success in maintaining a healthy weight. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.