What you should you know about Ozempic and Fat Loss.
- robyn3051
- May 20
- 8 min read
Updated: Oct 30
Ozempic and Fat Loss: What You Need to Know
If you’ve been exploring options for fat loss, you may have come across Ozempic. This medication has gained attention for its ability to assist with both blood sugar regulation and weight loss. But what exactly is Ozempic, who is it for, and how can you maximize its benefits? Moreover, as nutrition coaches, what are our thoughts on Ozempic? Let’s dive into the details.
What is Ozempic?
Ozempic is a brand name for semaglutide, a medication initially approved to treat type 2 diabetes. It belongs to a class of drugs called GLP-1 receptor agonists, which work by mimicking a naturally occurring hormone in the body. This hormone, glucagon-like peptide-1 (GLP-1), plays a role in regulating blood sugar levels by stimulating insulin production, reducing glucose release from the liver, and slowing the movement of food through the stomach.
What makes Ozempic stand out is its additional effect on appetite regulation. By promoting feelings of fullness and reducing cravings, it helps individuals eat less without feeling deprived. These properties have made it a popular off-label option for weight loss.
Why is Ozempic Used for Weight Loss?
While Ozempic was designed to help individuals with type 2 diabetes, its appetite-suppressing and hunger-regulating effects have shown promise for those struggling with weight management. This makes it particularly helpful for people who have difficulty losing weight through traditional means, such as lifestyle modifications including nutrition and exercise plans.
The key mechanism behind Ozempic’s weight loss benefits is its ability to slow gastric emptying and enhance satiety signals. This means you’re likely to feel fuller after meals and experience fewer episodes of overeating or snacking.
However, it’s essential to understand that Ozempic is not a standalone solution for longterm fat loss. Instead, it works best as part of a comprehensive plan that includes healthy lifestyle changes.
Who is Ozempic Suitable For?
Ozempic is primarily prescribed to individuals with type 2 diabetes to improve blood sugar control. However, it may also be recommended for those who are overweight and have weight-related health issues, such as high blood pressure, sleep apnea, or elevated cholesterol levels.
That said, Ozempic is not suitable for everyone. A healthcare provider will assess your medical history, current health conditions, and potential risks before prescribing it. For example, individuals with a history of thyroid cancer, pancreatitis, or certain gastrointestinal disorders may not be good candidates for this medication.
It’s also important to view Ozempic as one tool in a broader health strategy. For those seeking sustainable weight loss, it should be paired with lifestyle changes like improved nutrition and regular physical activity.
Are some individuals more prone to obesity than others?
Yes- Genetically some people are more prone to obesity than others. There is something called polygenic obesity—when two or more genes work together to predispose you to weight gain, especially when you’re exposed to the obesogenic environment of today's society (high availability of highly processed, highly palatable, cheap food) (1).
People who inherit one or more of these “obesity genes” tend to have particularly persistent “I’m hungry” and “I’m not full yet” signals, according to experts on obesity such as Dr. Karl Nadolsky (1). Obesity genes also seem to cause some people to experience what’s colloquially known as “food noise” (1). Anecdotally, we have heard from clients who have used Ozempic that it helps reduce this “food noise”, making fat loss easier for them, as they are not constantly thinking about food!
We have heard arguments on social media that taking Ozempic is the “easy way out”. In our opinion, to manage any disease it is typically recommended that lifestyle modifications AND prescription medications when appropriate be utilized to promote healthy outcomes for a client. So while commonly this is applied and accepted as “normal treatment” for things such as Type 2 Diabetes, or high Cholesterol, many still disagree with the use of Ozempic for helping individuals achieve fat loss and improve their overall health. We strongly believe that lifestyle change needs to be a cornerstone of treatment for those who are obese/overweight, yet if someone benefits from using Ozempic as well to help them reach their fat loss goals, we support this!
We KNOW that achieving fat loss when outside of a healthy body fat percentage can benefit one’s health, so why would we not support a medication that helps promote this in combination with lifestyle changes?
Medications Similar to Ozempic and their Effectiveness:
While we are mostly covering/naming Ozempic in this blog, it is important to remember that the information in this blog is relevant to ANY GLP-1 Receptor Agonists or medication that works in a similar fashion such as GLP-GIP combined agonists ie. tirzepatide (branded as Mounjaro and Zepbound) and GLP-GIP-Glucagon triple receptor agonist (Retatrutide).
Checkout this chart to assess the effectiveness of Ozempic with lifestyle modifications for fat loss as well as other medications:
“There are other medicines—available orally rather than via injection—coming. These pills will be easier to mass produce, which will drive down costs and make GLP-1 medicines even more accessible to more people.” (1).
Potential Side Effects of GLP-1 Receptor Agonists
While Ozempic and other GLP-1 receptor agonists have shown tremendous benefits for weight loss and metabolic health, it’s essential to consider their potential downsides and side effects before deciding whether they’re right for you.
1. Gastrointestinal Symptoms
One of the most commonly reported side effects of GLP-1 medications is gastrointestinal discomfort, which may include:
Nausea: Particularly during the initial stages of use or when the dose is increased.
Vomiting or Diarrhea: For some, these symptoms can be significant enough to impact daily life.
Constipation: On the other hand, certain individuals experience difficulty with bowel movements instead.
These effects are typically transient and can often be managed by starting with a lower dose and gradually titrating upward.
2. Potential Gallbladder Issues
Rapid weight loss, regardless of the method, increases the risk of gallstone formation and gallbladder-related complications.
Evidence: Studies have shown a slightly higher risk of gallbladder disease in individuals using GLP-1 receptor agonists compared to those not using the medication(3).
Prevention: Staying hydrated and maintaining a balanced diet while losing weight can reduce this risk.
Potential Challenges/Issues of GLP-1 Receptor Agonists
High Risk Muscle Loss
Research indicates that weight loss achieved through GLP-1 receptor agonists like Ozempic (semaglutide) can result in a higher proportion of muscle mass loss compared to traditional weight loss methods. For instance, a 68-week clinical trial involving semaglutide reported an average loss of 23 pounds of fat and 15 pounds of lean muscle among participants (2). This is a HIGH amount of muscle mass lost. We can combat this through eating adequate protein and weekly resistance training to help retain our muscle mass while achieving fat loss, even while using medications like Ozempic!
Because of blunted appetite, getting enough protein can sometimes be a challenge - leaning on protein shakes, egg whites, lean meats, and lowfat greek yogurt and cottage cheese can help you reach the amount of protein that is protective for lean muscle mass.
Individuals Not having a LONG-TERM plan with Ozempic use
It is important to be aware, that LONG-TERM fat loss is the goal rather than losing weight short term - this means building habits that support a healthy lifestyle long-term are going to be PARAMOUNT to seeing success that lasts.
Once Ozempic is stopped, hunger will return, therefore having a PLAN for how you are going to come off of Ozempic is going to be an important factor.
Expense of Medication
Another downside of these medications is the cost. Many insurance plans do not cover these meds, with monthly costs ranging from $200-1000+ depending on how this medication is prescribed. Again, because of what will happen when you go off of the medication with appetite returning, it is important to PLAN for this so your weight loss does not "rebound" after you are done taking the medication.
Maximizing the Benefits of Ozempic and GLP-1 Agonists:
If you’ve been prescribed Ozempic or are considering it as an option, we believe it is incredibly important to focus on lifestyle modifications as well. In fact, if your health is relatively stable, we suggest many clients START with these modifications FIRST, and then pursue medication if needed.
Here’s what to focus on:
1. Balanced Nutrition
Adopting a well-rounded, nutrient-dense and whole food focused diet is essential. Focus on:
Lean proteins (like chicken, fish, tofu, egg whites/eggs) to keep you feeling full longer. We recommend eating 0.8-1g of protein per lbs of goal bodyweight. For example- if you believe a healthy weight for you is 115-140 lbs, you should be eating roughly 140g of protein/day to help retain lean muscle during a fat loss phase.
A Variety of Vegetables (like spinach, broccoli, and zucchini) for fiber and micronutrients .
Healthy fats (like avocado, olive oil, and nuts) to support overall health.
Whole grains (like quinoa, oats, and brown rice) for sustained energy.
*** out of all these categories, protein is the highest of importance!
Avoid or limit heavily processed foods, sugary snacks, and high-fat meals that can interfere with digestion and blood sugar control. While Ozempic helps regulate appetite, eating mindfully will reinforce its effects.
2. Strength Training
Building muscle is a crucial part of any weight management plan. Strength training boosts your metabolism by increasing lean muscle mass, which helps your body burn more calories—even at rest. Aim to include activities like weightlifting, resistance band exercises, or bodyweight workouts (such as push-ups and squats) at least 2–3 times a week as a starting point.
3. Walking and Aerobic Exercise
Cardiovascular exercise complements strength training by improving heart health. Activities like walking, cycling, swimming, or even dancing can help support your weight loss goals. We recommend setting a step goal of 8-10,000 steps minimum/day. If your current steps are significantly below this (say 4,000 as an example), slowly start increasing this over time (6,000 as goal, then 8,000, etc).
4. Stay Hydrated
Proper hydration is often overlooked but plays a vital role in weight loss and overall health. Drinking water before meals can help you feel full and prevent overeating. Plus, staying hydrated supports digestion, energy levels, and mental clarity.
5. Practice Mindful Eating
Mindful eating is about paying attention to your body’s hunger and fullness cues. Take your time when eating, savor your meals, and avoid distractions like scrolling through your phone or watching TV. By eating slowly and with intention, you’re more likely to feel satisfied and avoid overeating.
6. Monitor Progress and Adjust
We STRONGLY suggest working with a nutrition coach who is educated in GLP-1 Agonists during this time. It is important to ensure you are getting in the right amount of balanced nutrition, micro and macronutrients, and also developing a MAINTENANCE plan after you have reached your fat loss goal!
This is something we provide! If you are interested in nutrition and lifestyle coaching, please click the link below to book a FREE consultation call.
One of the biggest challenges we see with individuals losing weight (with or without GLP1s) is they are not focusing on LONGTERM weight loss and changing their LIFESTYLE. This places them at very high risk for REGAINING the weight back, and this is where GLP-1s can have its short-comings - taking these medications without habit and behavior change in our opinion is a recipe for disaster! One must always think, "how can I lose this weight AND keep it off"
We want you to work closely with your healthcare provider and coach to track your progress and adjust your plan as needed. Weight loss with Ozempic may vary from person to person, so setting realistic expectations is important. Regular check-ins can help you stay on track and address any side effects or concerns, and we can help you with this during your journey!
The Takeaway
Ozempic and other GLP-1 Agonists can be a valuable tool for weight loss, especially for individuals with type 2 diabetes or obesity-related health conditions. However, it is not a magic solution. The most sustainable results come from combining the medication with lifestyle changes like balanced eating, regular exercise, and mindful habits.
By focusing on building a healthy routine, you’ll not only enhance the effects of Ozempic but also create a foundation for long-term health and wellness. We would love to help you in your journey- please reach out if you are needing support!
All the love,
The YQL Team.
Authors Robyn Stewart & Megan Reger
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