Ozempic: Where angels fear to tread?

Have you wondered if we have truly entered the age of pill-popping to lose weight?

Enter Ozempic—the intriguing solution that dances on the edge of science and whispers secrets to our metabolism.

While it promises appetite control and improved blood sugar, there’s a hidden dance partner: lifestyle choices.

Let’s explore this delicate waltz between medication and mindful living.

1. What is Ozempic?

Ozempic (generic name semaglutide) is a medication approved by the FDA primarily for the treatment of type 2 diabetes.

It mimics a hormone that regulates appetite and insulin secretion, thereby helping to control blood sugar levels.

As an added benefit, many patients on Ozempic also experience weight loss. 

Why We Gain Weight: The Basics

When we eat more calories (energy) than our body needs and don’t move around enough, we tend to gain weight. That part you already know!

The Insulin Connection: A Closer Look

Now, let’s talk about insulin, a hormone that helps regulate our blood sugar levels. Here’s how it affects weight:

Energy Storage: Insulin helps our cells use the energy from food (especially carbohydrates). But when there’s too much energy, it stores it as fat.

Fat Lockdown: High insulin levels make it harder for our body to break down stored fat. So, we can’t burn fat effectively.

Ozempic and Insulin: Ozempic is a medication that can help when insulin isn’t working well. It supports weight control by improving insulin function.

2. Signs You May Need Ozempic

Ozempic for Type 2 Diabetes:

If you struggle with type 2 diabetes and diet/exercise alone don’t cut it, your doctor might recommend Ozempic.

Ozempic can also help with weight loss as part of your diabetes management plan.

High Insulin Levels and Weight Gain:

Excess insulin can lead to abdominal fat deposition.

A waist measurement over 100cm may signal hormonal issues driving weight gain.

Persistent Weight Despite Efforts:

If you exercise and eat well but still carry extra weight, it could indicate hormonal dysfunction.

Sweet Cravings and Insulin Resistance:

Craving sweets and feeling hungry despite enough calories? Insulin resistance might be at play.

3. Observations in People Taking Ozempic

Some people using Ozempic experience reduced appetite and better blood sugar control. However, like any medication, it also has potential side effects, ranging from nausea to more serious events like pancreatitis.

People who lost 20-30kg in 12-18 months did so with a low dose (0.25-0.5mg) If 0.25mg isn’t effective, it’s essential to take a closer look at your diet and exercise routine.

Remember, Ozempic and similar medications are tools to facilitate diet and exercise compliance, not shortcuts for poor eating habits.

4. Why is Diet so Important When Using Ozempic?

Maintaining a healthy diet while using Ozempic is key. It boosts the medicine's effects and helps your body get necessary nutrients, while also avoiding too much sugar that can lessen the medicine's impact.

Ozempic doesn't directly burn fat or cause weight loss unless you have a specific hormone issue like insulin resistance, or you drastically cut your calorie intake.

If you take a high dose of Ozempic but still eat more than necessary or consume too much processed, high-carb food without exercising properly, you won't see consistent weight loss, regardless of the amount of Ozempic taken.

Ozempic is a tool to help manage appetite and hormones, and support a good diet and exercise routine. It's not a magic pill that allows you to eat anything and still lose weight.

Some people have seen great weight loss results over 6-12 months using this medicine, while others haven't due to their poor diet and lack of exercise.

Initial weight loss might occur due to reduced appetite and eating less, but if you don't also do strength training, your metabolism might slow down over time due to loss of muscle mass, and you could gain back the weight.

In the long run, you need to focus on improving your body's ability to burn fuel, and strength training is essential for this.

5. Key Nutrients to Consider

🍗 Protein is satiating and helps maintain muscle mass. This is especially important when losing weight to ensure that what is lost is predominantly fat. Aim for at least 100g of protein each day, or 25-30g at each of your 3-4 meals. 

🍆 Fiber is so important for maintaining blood sugar levels, as well as provide minerals like potassium and magnesium for heart health. Ensure your diet is rich in vegetables, fruits and whole grains. 

🥜 Anti-inflammatory fats from avocados, nuts, seeds, and olive oil can support your health when taken in moderation, even when on Ozempic.

🥗 Foods rich in polyphenols provide tons of antioxidants that help reduce inflammation and enhance recover after exercise. These include brightly coloured fruits (berries) and vegetables (red cabbage, beetroot, bell peppers, dark leafy greens).

6. What About Calories?

Eating right is key when you're taking Ozempic. The drug can help you feel less hungry, but to lose weight, you still need to eat less than your body uses.

Think of it like this: if the medication is working well in making you feel less hungry, you might eat around 1000 calories for a while.

As your metabolism and hormonal control improves, this may move towards a 1200-1400 calorie a day intake. To support weight loss, keep your dinner small, and do not overdo the treats and snacks. 

7. Where Do Carbs Fit In?

Carbs give you energy and are good for your stomach, but you should not eat too much of them.

Choose carbs that are complex and have a low sugar level to help keep your blood sugar steady.

People who take this medication often have problems with their blood sugar. So, to help keep their insulin steady, they should aim for about 20-30g of carbs, 3-4 times a day. That's around 80-120g in total.

8. The Number One Food Guideline When Eating Carbs

To support hormonal control and blood glucose regulation, always combined a carbohydrate rich food with a protein rich food. 

There are two reasons for this: 

✅ choosing a portion controlled (20-30g) amount of carbohydrate at each meal will ensure that your muscle is fuelled 

✅ the protein component will help to slow the rate at which the carbohydrate is digested, helping to keep insulin levels controlled and support appetite regulation, plus protein helps reduce muscle loss while in a calorie deficit. 

9. Most Common Reasons Ozempic Does Not Work

Ozempic works best when you also make healthy lifestyle changes.

If you miss doses, eat poorly, or don't exercise enough, the medicine might not work as well.

At first, you might lose weight faster because you have more weight to lose. This quick weight loss can include water weight and carbs stored in your body.

After you lose some weight at first, your body needs time to start using up old fat stores.

After the first few months, if you're losing about 2-4 pounds each month, that's a good sign that Ozempic and your lifestyle changes are working.

If you're losing less than this, you might need to tweak a few things to kickstart your weight loss again.

10. How to Prevent Weight Regain After Stopping the Medication

A long-term approach to lifestyle change is crucial. Continue to eat a balanced diet and stay active to maintain weight loss post-medication. 

Incorporating weight training into your routine is KEY as it helps preserve and build muscle mass which increases your resting metabolic rate, helping to control weight regain after stopping the medication. 

Aim for 3 resistance training sessions each week and keep up your daily step target.

Remember to always consult with your healthcare provider before starting any new medication or altering your diet or exercise routine.

Ready to Change the Things You Can Change?

If you are considering taking Ozempic, make sure you talk about the pros and cons with your doctor. 

Work with a dietitian to ensure you are on track with your calories, protein and food choices. 

You are in control of your diet and exercise, this is something you can change. 

Reflection

Whether you have 5 or 30kg to lose, you are beautiful 🌸 

The Team At Bolder Women