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

A nurse practitioner recommends smart food choices, reducing stress and more.

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

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

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

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

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

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

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

More For You

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

Woman, sunshine, sun, light, happy, sunset, sunriseShutterstock

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

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

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

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

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

Shutterstock

"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,

Shutterstock

" 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

Portrait of young woman ordering groceries on smartphone app, holding tomato, sitting near chopping board with vegetables. Girl looking for recipe online, using mobile phone.

Shutterstock

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

Shutterstock

"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.

Shutterstock

"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

Shutterstock

"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

Friends hiking through the hills of Los AngelesShutterstock

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

Happy blonde woman looking in the mirror at bedroom. Beautiful plus size woman and her reflection in the mirror

Shutterstock

"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.

Shutterstock

"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

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

"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.

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube

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

Understanding Weight Loss Injections

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

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

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

Who Should Consider These Treatments?

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

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

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

Making the Most of Your Treatment

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

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

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

Tip 1: Eliminate All Sodas and Sugary Drinks

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

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

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

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

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

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

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

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

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

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

Shutterstock

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

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

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

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

The Long-Term Perspective

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

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

Karli Sine
I Lost 55 Pounds in 5 Months by Fixing These Ozempic Mistakes
Copyright karli.sine/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.

Has your weight loss progress paused while on Ozempic? There are things you can do to jumpstart it again. Karli Sine is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some secret tricks to getting back on weight loss track. “Stuck in a GLP-1 plateau? 10 tips for you to get out of it,” she writes.

Track Your Meals

The first thing you should start doing is tracking your meals. “Reassess portion sizes and calorie intake. Small adjustments can kickstart progress. Sugar WILL stall you,” she writes.

Increase Water Intake

Ensure you are drinking enough water; if not, adjust accordingly. “Aim for at least 64 oz daily. Hydration is key for weight loss and overall health. Cellular hydration keeps your GLP-1 working! Dehydrated cells will not perform their functions properly!” she writes.

Switch Injection Sites

The next thing you can do is switch injection sites. “Rotating between the abdomen, thigh, or arm can improve absorption and effectiveness, even side effects!” she says.

Incorporate Walking

Are you incorporating walking into your routine? “A light walk after dinner can boost metabolism and digestion. Bonus: this can help constipation also!” she says.

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

Focus on Protein & Fiber

In terms of diet, amp up your protein and fiber intake. “High-protein and high-fiber meals keep you full and fuel fat loss,” she writes.

Prioritize Sleep

Make sure you are getting enough rest. “Get 7–9 hours of quality sleep to help your body recover and keep your metabolism on track,” she says.

Adjust Meal Timing

Try adjusting meal timing. “Try intermittent fasting or spacing out smaller meals to optimize hunger and energy levels,” she writes.

Reduce Stress

Reduce the stress in your life. “Chronic stress can hinder weight loss. Practice deep breathing, yoga, or meditation to keep cortisol in check,” she says.

Start Strength Training

Start strength training if you aren’t already lifting weights. “Building muscle increases your metabolism, helping you burn calories even when resting! This needs to be a non-negotiable, or you will lose more muscle than needed,” she says.

Dose Up

Finally, dose up. “Talk to your provider about increasing your GLP-1 dose if you’ve hit a stall—If you’re not dosing up every 4-6 weeks, this could be a big factor of stalling,” she suggests. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Ozempic shutterstock_1404723482
Planning for Long-Term Success
Shutterstock

Have you noticed your appetite vanishing since starting Ozempic? You're not alone. While this breakthrough medication is transforming weight loss treatment, many patients are struggling with unexpected nutrition challenges. "It works so well that they forget to eat. We're actually seeing cases of malnutrition and dehydration," Dr. Vijaya Surampudi, a Board Certified in Internal Medicine, Endocrinology and a Physician Nutrition Specialist, and the associate director of the UCLA Medical Weight Management Clinic at UCLA Health, shared with WebMD. Don't let your weight loss journey compromise your health. Read on to discover the essential foods you need—and the ones to avoid—to make Ozempic work safely and effectively for you.

How Ozempic Changes Your Eating Patterns

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

"We're still learning about how they work, but simplistically, I think of it in three ways," explains Dr. Surampudi. "One, they work in the way that we initially brought them to light with diabetes medications: They tell the pancreas to release more insulin, depending on what your blood glucose is. Two, they slow digestion down. Three, they also seem to have an effect on the brain, where they're actually quieting the brain down a little bit and helping you not think about food as much." Read on to learn six foods you should eat.

RELATED: 20 Possible Ozempic Side Effects

1. High-Quality Proteins

An enticing close-up image of fresh, glistening raw salmon fillets artfully arranged on a bed of iceShutterstock

"Because these medications reduce your appetite and you can't eat as much, and because food stays in your stomach longer so you stay full longer, it's really important to make sure the food that you are eating is very high nutritional quality," explains Geri Lynn Grossan, registered dietitian nutritionist. She suggests eating protein first at meals since it's not something our bodies store.

2. Eggs and Lean Meats

Fresh chicken eggs​7. EggsShutterstock

Dr. Surampudi recommends focusing on the most bioavailable sources of protein: "Eggs, chicken, and fatty fishes are great sources of protein." These options are especially important when your appetite is reduced.

3. Plant-Based Proteins

Edamame,boiled green soybeans with salt​15. EdamameShutterstock

"If you're more plant-based or you prefer to avoid animal products, look at things like tofu, edamame, and tempeh, which are all soy products. You can also get protein out of lentils and some beans," Dr. Surampudi explains.

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

4. Colorful Vegetables

Red, Green and Yellow Bell Peppers12. Bell Peppers: 20 caloriesShutterstock

"Each color represents a different phytonutrient," explains Dr. Surampudi. "If you've got three different-colored bell peppers, you're getting three sets of different phytonutrients. That doesn't mean every plate has to look like a rainbow, but throughout the week make sure you're varying your vegetables."

5. Low-Sugar Fruits

Fresh red ripe raspberries. Raspberries background.47. Raspberries: 45 caloriesShutterstock

"Fruit over the years has gotten very, very sweet," notes Dr. Surampudi. "It has a higher carbohydrate count than once upon a time, so I usually recommend no more than two fruits per day, and people should view it more as a dessert or a snack."

6. Whole Grains and Legumes

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Grossan recommends incorporating whole grains, beans, lentils, and legumes as part of a balanced diet. These foods provide sustained energy and additional protein. Read on to discover four foods to avoid.

RELATED:20 Things to Avoid While on Ozempic

1. High-Fat Foods

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.​9. PizzaShutterstock

"Fats take a longer time to digest, so they already naturally spend a longer time in the stomach," Dr. Surampudi explains. "If you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous."

2. Processed Foods

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Think about what your grandma was eating 50 years ago, suggests Grossan. The rise in processed foods has changed our understanding of real food, and these should be limited while on Ozempic.

3. Deep-Fried Items

French fries in hot fat in a deep fryer​1. French Fries and Potato ChipsShutterstock

Dr. Surampudi specifically warns about avoiding "very highly processed fatty foods and deep fried foods" as they can increase side effects like nausea and vomiting.

4. Excess Alcohol

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle concept​7. Beer and AlcoholShutterstock

"Alcohol can play a funny role. It can worsen side effects for some people, like nausea and vomiting," Dr. Surampudi cautions. She recommends following standard guidelines: two or fewer drinks per day for men and one or less for women.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Staying Hydrated is Essential

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Water becomes even more crucial while on Ozempic. "Not only does it curb hunger, but people sometimes forget that they're thirsty, so they're not drinking enough water," Dr. Surampudi emphasizes.

When Things Don't Feel Right

Female,Legs,,Running,Shoes,walk,walking,run,hije,outdoors,exercise,fitness​Walk 10,000 Steps Per DayShutterstock

If you're experiencing side effects, Dr. Surampudi advises: "Listen to your body. For overindulgence, take a walk. It helps with motility and getting the food to digest a little bit more." She also emphasizes the importance of talking to your doctor about dose adjustments if side effects persist.

The Long-Term View

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, loss​The Right Way to StopShutterstock

"I think this is just the beginning," Dr. Surampudi shares. "I think these medications are going to be an incredible tool in weight management. But it's important to remember it's just that: a tool in the toolbox, and we still need to prioritize diet and exercise."

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

Your Next Steps

Young woman and foodstuff. Food coordinator. Nutritionist.

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Consider working with a registered dietitian to create a personalized meal plan. Many insurance plans cover nutritional counseling for obesity, making it an accessible way to optimize your Ozempic journey while ensuring proper nutrition.

A healthy weight loss goal is about two pounds per week. If you're losing more than that, you might not be getting enough calories to support your body's needs. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/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 frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” 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.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
Shutterstock
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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.