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

If you do these things, you will lose more weight and keep it off.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

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

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.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

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.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

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

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

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.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

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.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

Grovetown, Ga USA - 04 30 22: Retail storeShutterstock

“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

Dustin_Holston_dietcoach4umbamuscle247/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

Confident old pensioner is spending time in gymShutterstock

“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

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

“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

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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.

More For You

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.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

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.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

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

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

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.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

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.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

Grovetown, Ga USA - 04 30 22: Retail storeShutterstock

“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

Dustin_Holston_dietcoach4umbamuscle247/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

Confident old pensioner is spending time in gymShutterstock

“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

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

“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

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

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.

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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

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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.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

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

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

ozempic_wegovy-split1Shutterstock

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:

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

"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

soda, drink,coke,lemonade,pepsi,fountain,drink,fast food, cup,straw,summer,hotShutterstock

"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:

Close up overweight woman measuring her hip with tape measure.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:

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

"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

Image of young woman sitting in kitchen while eating fish and tomatoes.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:

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

"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

Athletic woman doing barbell rows in the gymShutterstock

"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:

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

"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:

Fitness woman working out in gym doing exercise for back. Athletic girl doing lat pulldownShutterstock

"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.

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

Kimchi cabbage, cucumber and radish in a jar, Korean foodShutterstock

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
Weight Medicine with Dr. Meghan MD
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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.

Have you ever wondered if weight loss medications could offer more than just helping you shed pounds? Many patients starting GLP-1 medications focus solely on weight loss, but there's a world of surprising benefits waiting to be discovered. Dr. Meghan Garcia-Webb, a Boston-based physician with board certifications in Internal Medicine, Lifestyle Medicine, and Obesity Medicine, shares her expertise from helping hundreds of patients on their weight loss journeys. As the creator of "Weight Medicine with Dr. Meghan" and a certified life coach, she offers unique insights that could help you make informed decisions about your health journey.

Beyond Weight Loss: Understanding GLP-1 Benefits

"I prescribe these medications all the time and talk to patients about their weight all the time," Dr. Meghan explains in her video. While the primary benefits of GLP-1 medications are well-documented, she emphasizes that patients often experience unexpected positive changes that go far beyond the scale. These surprising advantages can significantly impact overall quality of life and long-term health outcomes.


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

Changes in Alcohol Consumption Patterns

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One of the most notable unexpected benefits involves changes in alcohol consumption patterns. "A lot of people have a decreased interest in alcohol," Dr. Meghan reveals. "Some people, they're like, yeah, I just don't even want to drink anymore. Or they, you know, maybe their interest was on a scale of one to 10, it was an eight and now it's about a three." This change appears to be linked to how the medication affects the brain's reward circuitry.

Breaking Free from Food Obsession

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For many struggling with persistent food thoughts, relief comes in an unexpected form. "Food no longer becomes very entertaining for people," Dr. Meghan notes. This change in the reward circuitry can lead to a significant reduction in food-related preoccupations, helping patients develop a healthier relationship with eating.

Managing Binge Eating Tendencies

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"For people who feel like their overeating was really getting into the out of control stage," Dr. Meghan explains, "they might really benefit, they might really notice that that's just less of an issue for them." This benefit can be particularly significant for those who might otherwise have needed additional medications to manage binge eating behaviors.


RELATED:20 Possible Ozempic Side Effects

Inflammation and Pain Reduction

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A surprising physical benefit emerges in the realm of pain management. Dr. Meghan shares that "some people notice that when they take these medications, not only does it help their weight go down, but it actually seems to help with the chronic pain or the inflammatory pain." This improvement is linked to the reduction in adipose tissue, which can act as an inflammatory organ in the body.

Protecting Long-term Liver Health

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Recent research has revealed crucial benefits for liver health. According to Dr. Meghan, studies show that "they may lower the risk of progression from fatty liver disease to end stage liver disease, which is also known as cirrhosis." This discovery represents a significant advancement in preventing serious liver complications.

Improving Sleep Apnea Outcomes

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Sleep quality improvements represent another significant benefit. Dr. Meghan references recent studies showing how medications like tirzepatide can "really decrease the health burdens associated with sleep apnea," offering hope for better rest and improved daily functioning.


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

Mental Clarity and Reduced Food Noise

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Many patients report experiencing what Dr. Meghan describes as a "decrease in food cravings and decrease in food noise." This reduction in food-related thoughts and cravings can lead to improved mental clarity and better focus throughout the day, allowing patients to redirect their energy toward other aspects of their lives.

Individual Variations in Benefits

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Dr. Meghan emphasizes that these benefits can vary significantly from person to person. "It's hard to predict if these things are gonna happen," she notes. "Sometimes they're just nice, surprising bonus benefits." This individualized response underscores the importance of working closely with healthcare providers to monitor progress and adjustments.


RELATED:20 Things to Avoid While on Ozempic

Making Informed Healthcare Decisions

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Understanding these potential additional benefits can help you make more informed decisions about your health management strategy. As Dr. Meghan suggests, being aware of these possibilities while maintaining realistic expectations is key to a successful treatment journey. Whether you're just starting your weight loss journey or considering GLP-1 medications, these insights can help guide your conversations with healthcare providers and set appropriate expectations for your personal health journey. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

katie south_east_living
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Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

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Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. 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.

Macro Tracking Over Calorie Counting

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Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

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Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” 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.

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

Strength Training

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Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie 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

Protein Before Caffeine

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It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

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As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

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Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

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Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

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Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” 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.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. 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.

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

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/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 struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. 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.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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

Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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

And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.