More and more people are turning to Ozempic for weight loss. Initially used to treat diabetes, it’s spiked in popularity thanks to celebrities ranging from Andy Cohen to Elon Musk and countless TikTok influencers claiming they can lose weight quickly when taking the drug.
However, Ozempic is not a miracle drug, and even though you may shed a few pounds, they’ll come right back if you’re not working hard to keep the weight off after you stop using it. That’s always been the struggle with diets: unless your lifestyle changes remain routine, you’ll inevitably gain weight again.
As anyone who’s ever tried can tell you, losing weight and keeping it off is challenging. It requires dedication, perseverance, and a comprehensive approach — but it is possible.
To help, we’ll discuss what the drug is and share our top 5 tips for maintaining weight loss after Ozempic:
What is Ozempic?
Ozempic is designed to react to increases in your blood sugar by helping your body release its own insulin and helps prevent your liver from creating and releasing excess sugar. Incidentally, it also delays how fast food leaves your stomach, blocking your hunger signals and making you feel full longer. When you’re not feeling hungry, you’re far less likely to eat, hence why it’s become such a popular weight loss drug.
Unfortunately, the effects of Ozempic only last as long as you’re taking it. Once you stop taking Ozempic, your body doesn’t always feel full, which means you’re likely to eat more and gain back the weight you’ve lost.
That’s always been the problem with any diet. If you aren’t making any lifestyle changes while on Ozempic, your results are temporary, not transformational, and it’s only natural that you’ll revert to your old routine.
If you want to keep maintaining weight loss after Ozempic, here are five ways to do so:
- Eating Filling Foods to Curb Your Hunger
Ozempic works because you feel full more often. The problem with unhealthy food is that it’s usually processed and high in sugar, and you can usually eat a lot without feeling stuffed. Foods rich in fiber, healthy fats, and protein can fill you up more quickly and keep you full longer.
In other words, we’re recommending that you switch to classics when regarding healthy foods: lean proteins, fruits, and vegetables. These nutrient-dense foods give you the fuel you need to get through the day. Doing this is especially important during the first four-to-six weeks after you stop taking Ozempic because your body will begin to crave food more often.
- Monitor Your Weight and Calorie Intake
Schedule a day and time once a week to weigh yourself. Ideally, it should be sometime in the morning before you eat anything because you’ll see more consistent results. If you weigh yourself before dinner on a Monday one week, then after dinner the next, your results will be skewed.
Keeping track of your weight is one way to monitor your progress. It’s not perfect (for example, if you’re also lifting, muscle weighs more than fat so you could experience a healthy weight gain), but it’ll keep you focused on your goal.
You should also be tracking your calorie intake. Thankfully, there’s no shortage of apps out there that make it easy to help you record what you’ve had during each meal and chart how many proteins, fats, and carbs you’ve consumed throughout the day. If you eat the same meals regularly, you can even copy and paste this information, streamlining your calorie-tracking process.
- Keep Up With Exercising
The more you move, the more weight you’ll burn off, so incorporate exercise into your routine. Experts typically recommend 150 minutes of moderate-intensity exercise per week, or roughly 30 minutes daily, five days a week.
We recommend walking briskly, cycling, swimming, the elliptical, or running to achieve these results. The most intense the activity, the more you’ll burn off.
- Get a Good Night’s Sleep
You have to prioritize sleep. Research shows a direct correlation between weight gain, increased appetite, poor blood sugar control, and a lack of sleep. The more consistent your sleep is, the more balanced your body will feel, so do whatever you get to get some shut-eye. We recommend going to bed at a consistent time every night and turning your electronics off at least hours before then. You should also consider using blackout curtains and setting the room to a comfortable temperature.
- Develop a Plan While You’re Still Taking Ozempic
The best way to keep the weight off is by creating an action plan that includes everything we’ve mentioned above. If you stop taking Ozempic without a plan in place, you’re far more likely to slip back into your old routine and erase your progress.
Start by eating healthier while you’re on Ozempic. Find nutrient-rich snacks and meals you enjoy and actually want to eat, and make consuming them part of your routine. One way to do this is by always having them on hand and meal prepping so that you’ll be less inclined to stop at the drive-thru on your way home from work.
Find an intuitive calorie-tracking app that you can use after each meal or schedule time every night to input everything you’ve eaten that day. Also, set aside time to get the moderate-intensity exercise you need, and begin getting a consistent, full night’s sleep. By including these activities as part of your daily ritual, you’ll have a much easier time maintaining weight loss after Ozempic.
Maintaining Weight Loss After Ozempic At Boston Direct Health
At Boston Direct Health, we can help you keep the weight off and work with you to boost your energy levels, mobility, strength, emotional well-being, and long-term health. We take a holistic approach to weight management, get to know you and your lifestyle, and create a personalized plan for you to help you on your weight loss journey. Are you ready to lose and keep the weight off? Schedule a free consultation with us today!