Learn how to keep your weight off after Ozempic. If you have the numbers on the scale decrease while taking Ozempic and want to maintain that, and not gain it all back after stop taking the medication, this article is for you.

Note: this article is informational only – it should never substitute the expertise and indications of your personal doctor. Please refer to a trusted medical staff before making any changes to your diet, lifestyle or medical decisions.

Ozempic. This was once touted as the drug that could transform the human body from fat to fit. It is a GLP-1 agonist medication originally designed to improve blood sugar control in adults with type 2 diabetes. Its active ingredient, semaglutide, works by mimicking a hormone that stimulates insulin release, suppresses appetite, and slows gastric emptying. While its primary purpose is to manage diabetes, Ozempic has gained popularity for weight loss due to its appetite-suppressing effects, leading individuals without diabetes to use it as an aid to reduce body weight and achieve better metabolic health.

And truth be told, it works for most people. Taking Ozempic truly is transformational as it can drastically reduce your appetite, thus leading to impressive weight loss. That, in itself, has some medical and ethical complications, but that is not what we are to discuss.

The real challenge, for some people, often begins after reaching your weight loss goals: maintaining that new, healthier weight. Dr. Eric Berg, a renowned expert in the field, sheds light on the nuanced approach required to sustain weight loss, emphasizing the importance of understanding the medication’s impact on your body and the essential lifestyle adjustments needed post-treatment.

Dr. Eric Berg DC is a chiropractor, health coach, and author based in Alexandria, Virginia. He has a YouTube channel with over 11 million subscribers in which he shares videos on various health and wellness topics, including fitness.

While Ozempic provides a helping hand in reducing appetite and managing blood sugar levels, it is not a silver bullet. Dr. Berg highlights the potential pitfalls and side effects associated with its use, particularly concerning gastrointestinal health and the risk of losing muscle mass alongside fat. “My whole philosophy has always been get healthy then lose the weight versus lose weight to get healthy,” Dr. Berg articulates, underscoring the necessity of a holistic approach to weight loss that prioritizes overall health and well-being.

As individuals transition off Ozempic, the focus shifts to maintaining the weight loss through diet, exercise, and hormonal balance. Dr. Berg advocates for a diet rich in bioavailable proteins and an exercise regimen that supports muscle mass, which are crucial for keeping the metabolism active and preventing weight regain. Understanding the intricacies of protein intake, the role of exercise in maintaining muscle mass, and the importance of hormonal balance becomes paramount in this new phase of the weight loss journey.

So let’s dig deeper into it, shall we?

How to Maintain Your Weight Loss After Ozempic

Dietary Considerations Post-Ozempic

Transitioning off Ozempic marks a pivotal shift in how one should approach dietary intake to maintain the newfound weight equilibrium. Dr. Eric Berg accentuates the necessity of focusing on bioavailable proteins, sourced primarily from animal products. These proteins are not merely for satiety or muscle repair but are fundamental in preserving muscle mass, which in turn fuels a higher metabolic rate. “You don’t need necessarily protein; you need amino acids,” Dr. Berg elucidates, highlighting the distinction between consuming protein and assimilating the essential amino acids that support bodily functions.

The quantity and quality of protein intake need careful attention. An individual’s protein requirements can vary based on their lean body mass and level of physical activity. Dr. Berg offers a guideline: “An average person needs about 0.8 to 1.5 grams of protein per kilogram of lean body mass.” This intake ensures that the body has enough raw material to repair and build muscle tissue, crucial for maintaining a healthy metabolism post-Ozempic.

Beyond protein, dietary fats, particularly those rich in cholesterol, play a vital role. Cholesterol is not the villain it’s often made out to be but a crucial substrate for hormone synthesis, including vital sex hormones like testosterone and estrogen, which have direct implications on muscle mass and metabolic health. Dr. Berg advises against the common misconception of eliminating fats from the diet, “omitting the cholesterol piece of it not the smartest thing to do,” reinforcing that a balanced intake of fats is essential for hormonal balance and, subsequently, weight maintenance.

Furthermore, while managing macronutrient intake, one should not overlook the significance of micronutrients and dietary fibre, which support overall health, digestion, and satiety. Vegetables, fruits, nuts, and seeds provide essential vitamins, minerals, and fibre, contributing to a well-rounded diet that supports long-term weight maintenance and health.

In summary, post-Ozempic dietary considerations should encompass a holistic approach to nutrition. Ensuring adequate, high-quality protein intake, maintaining a balanced consumption of healthy fats, and not neglecting the importance of micronutrients and fibre constitute the pillars of a diet that supports sustained weight loss and overall health. By adopting these dietary principles, individuals can navigate the post-Ozempic phase with confidence, equipped with the knowledge to maintain their weight loss achievements while nurturing their body’s overall well-being.

Exercise and Hormonal Balance

The synergy between regular exercise and hormonal equilibrium is crucial for sustaining the weight loss achieved with Ozempic. Dr. Eric Berg emphasizes the significance of exercise, particularly strength training, in stimulating muscle growth and maintenance. This is not merely about calorie expenditure but about enhancing metabolic health through muscle mass preservation. “Exercise is the greatest stimulus of muscle mass,” asserts Dr. Berg, advocating for a structured routine that incorporates resistance training to fortify muscles and boost metabolism.

Engaging in regular physical activity extends beyond muscle maintenance; it influences hormonal balance, impacting everything from stress levels to appetite control. Exercise stimulates the release of endorphins, often referred to as feel-good hormones, which can help mitigate stress and reduce the likelihood of stress-induced eating. Furthermore, physical activity can enhance insulin sensitivity, a vital factor for those transitioning off a medication like Ozempic, which is designed to regulate blood sugar levels.

On the topic of hormonal balance, Dr. Berg underscores the importance of dietary cholesterol, a fundamental building block for hormone synthesis. Hormones such as testosterone and estrogen, crucial for muscle preservation and metabolic health, are synthesized from cholesterol. Thus, a diet that includes an adequate amount of healthy fats is essential for maintaining hormonal balance. “Omitting the cholesterol piece of it not the smartest thing to do,” Dr. Berg remarks, highlighting the need to consider dietary fats’ role in hormonal health and, consequently, weight management.

Moreover, as individuals age or undergo significant hormonal changes, such as menopause, the natural decline in hormone levels can affect muscle mass and metabolism. Dr. Berg suggests being proactive about monitoring and managing hormone levels, potentially consulting with healthcare providers to address any imbalances that could impede weight maintenance efforts.

The integration of consistent exercise and attention to hormonal balance forms a robust foundation for maintaining weight loss post-Ozempic. By fostering a routine that includes strength training and cardiovascular activities, individuals can support muscle mass, enhance metabolic health, and promote hormonal equilibrium. Coupled with a diet that supports hormone synthesis, this comprehensive approach can help individuals maintain their weight loss achievements, ensuring a healthier, more vibrant lifestyle in the long term.

The path to sustaining weight loss post-Ozempic is multifaceted, requiring a thoughtful approach to diet, exercise, and overall wellness. Dr. Eric Berg’s insights illuminate the importance of not just what you eat, but how your body utilizes these nutrients, the indispensable role of exercise in maintaining muscle mass, and the intricate dance of hormones that underpin our metabolic health.

As you embark on this next phase of your health journey, remember that the goal is not just to maintain weight but to foster a lifestyle that supports long-term health and vitality. With the right strategies and a commitment to your well-being, the success you’ve achieved with Ozempic can be the foundation for a healthier, more vibrant life.

For more information regarding how to keep your weight off after Ozempic, please refer to the video below. In it, Dr. Eric Berg explains in further detail what you should be doing to maintain the new physique you have acquired.