Considering Ozempic? Here’s What You Need to Know

If you’ve been tuning into the weight loss scene, you’ve probably heard all of the buzz about GLP-1 medications under names like Ozempic, Wegovy, and Mounjaro, and their powerful potential for weight loss. Now, before we dive in, let’s make one thing clear: my goal isn’t to push you towards or away from these medications. I encourage you to do your own detailed research on the pros and cons and consult a trusted medical advisor to determine if it is right for you. 

BUT WAIT!  I am here to arm you with the facts and emphasize the critical importance of creating foundational lifestyle habits so that you can lose weight, eventually stop taking the medication, and keep it off for good. 

Are you Ready? Let’s go!

So, What’s Ozempic?

Ozempic, also known as Semaglutide, is a medication that works by mimicking a hormone in your body called GLP-1, that helps regulate blood sugar levels and curb appetite. Basically, it makes you feel full by acting through pathways in the gut and in the brain. Users also report a significant reduction in the ‘food noise’ that can often dominate their thoughts. It has been making big waves as a weight loss aid with many big Hollywood names using it, and studies show it certainly can be a powerful tool in supporting weight loss. 

The Perks

  • Effective Weight Loss: People have experienced significant weight loss results with GLP-1 Medications like Semaglutide and Tirzepatide.
  • Appetite Suppression: It can help you feel less hungry and reduce ‘food noise’ in the mind, making it easier to stick to a calorie-restricted diet.

But Wait, There’s More...

Like any medication, GLP-1 medication comes with its share of side effects. Here are a few to keep in mind:

  • Significant Muscle Loss: In the largest study on semaglutide, 40% of weight loss was from muscle, resulting in a drastically lower metabolic rate. 
  • Nausea and Vomiting: One of the most common and unpleasant side effects. 
  • Gastro Issues: Diarrhea or constipation can happen.
  • Pancreatitis: Rare but serious. Always something to watch for.

Why Lifestyle Habits Matter: The Reality of Rebound Weight Gain

Now, let’s get to the heart of it. Ozempic might help you lose the weight, but keeping those pounds off for good? 

Studies have shown that the weight lost with semaglutide treatments will quickly be regained after stopping the medication IF sustainable lifestyle habits are not in place. Medication can help facilitate the weight loss process, but true, lasting change comes from adopting healthy habits that can be maintained for life.

PMID: 35441470

Lifestyle Tips to Assist Weight Loss Using GLP-1 Medications, and Keep it Off:


Tailoring your diet to meet your body’s needs is crucial for both accelerating your weight loss efforts using semaglutide, and then keeping the weight off for life. 

  • Tip 1

    Adequate protein intake is critical to prevent the significant muscle-wasting that happens with many who use the medications. While it is difficult to determine the ideal amount of protein an individual should consume, a safe method is to aim for approximately 1 gram of protein per pound of ideal body weight. So for example if an individual’s goal weight is 150 pounds, consuming 150 grams of protein daily would ensure adequate protein intake to help maintain muscle!

  • Tip 2

    To help mitigate some of the common side effects while using semaglutide, low fat and low fiber foods can be preferential to help with nausea and lack of appetite. This can help the individual consume enough of the necessary nutrients for optimal weight loss while still maintaining muscle, energy, focus, and maximum health.

  • Tip 3

    Make the food taste good! You can find delicious recipes online of your favorite comfort foods, but high protein versions. And there are amazing meal prep tools to make low calorie air fried foods, ice creams, dips and desserts that will blow your mind! Train your body to enjoy these healthy versions for when you transition off of the medication for maintenance.

Resistance Training

Maintaining muscle through resistance training is crucial to long term success with weight loss medications – to preserve the shape of the body, prevent the ‘deflated’ look from the standard 30-40% loss of muscle mass, and keep metabolic rate as high as possible. 

  • Tip 1

    To maintain your muscle: Take each main muscle on your body through at least 3 challenging sets of resistance training every week.

  • Tip 2

    Divide up your muscles however you choose, and the easiest way to fit into your lifestyle: For example, you can do:
    Monday: Legs
    Wednesday: Chest, Back and Core
    Friday: Shoulders, Biceps, & Triceps

    Sunday: Quads and Glutes
    Monday: Chest
    Tuesday: Hamstrings and Shoulders
    Wednesday: Stretch
    Thursday: Biceps & Triceps
    Friday: Core & Calves
    Saturday: Stretch

    You can mix and match however you choose. Just be sure to hit at least 3 hard sets for each muscle, each week.


Quality sleep can enhance the effectiveness of weight loss medications and support overall health by regulating hunger hormones, improving metabolic rate and stabilizing mood.

  • Tip 1

    View the morning sunlight without lenses first thing when waking (before 9am). Sunny days: 5 minutes. Cloudy days: 20 minutes. This helps set circadian rhythm for deep and restful sleep that night.

  • Tip 2

    Avoid Caffeine and alcohol 6 hours prior to sleep so that it doesn’t interfere with deep sleep and REM sleep.

  • Tip 3

    Stay consistent with your sleep schedule. Deviations over 30-45 minutes from your daily bedtime have shown negative effects on deep and restful sleep.


Proper hydration is essential for metabolism and can aid in weight loss. When transitioning off of semaglutide, proper hydration will be critical to help trigger feelings of satiety and reduce hunger.

  • Tip 1

    Get a good water bottle that you can and will carry with you all day.

  • Tip 2

    Aim to drink at least ½ your body weight in ounces every day.

  • Tip 3

    Flavor your water however you choose to keep it enjoyable!

Steps & Cardio

Incorporate regular physical activity, whether through daily steps or structured cardio session. Maintaining this habit is vital for sustaining weight loss achieved through medication.

  • Tip 1

    Move more every chance you get. Park at the spot farthest away from the entrance. Use the stairs instead of the elevator. Get a walking pad for your desk.

  • Tip 2

    Find an activity that you love to do daily: walking, pickleball, boxing, anything! Literature shows that the more active someone is daily, the greater the chances they will maintain their weight loss…and the more you love what you’re doing, the more likely you are to do it - to lose the weight and keep it off!

Mindfulness and Breathing Exercises

Stress management through mindfulness and breathing exercises can reduce the likelihood of stress-induced eating and weight gain.

  • Tip 1

    When experiencing immediate stress, try breathing techniques like Box Breathing:
    - Inhale through your nose for 4 seconds
    - Hold your breath for 4 seconds
    - Exhale through your nose for 4 seconds
    - Hold your breath for 4 seconds
    - Repeat for 60 seconds to 3 minutes until calm and focused.

Final Thoughts

GLP-1 peptides can be a powerful tool for weight loss, but remember—it’s not a miracle drug. There can be devastating outcomes, metabolic impact, and weight gain rebound if you do not establish healthy habits during your weight loss journey to support a long-term lifestyle

Build a strong foundation with good nutrition, regular resistance training, quality sleep, and stress management, and you’ll be well on your way to maintaining a healthier, happier you.

And, of course, always check in with your healthcare provider before starting or stopping any medication. Your journey is unique, and having a personalized plan is key.

Regardless of the path you choose to lose weight (with medication or without), I’ll always be here to help you build the lifestyle to keep it off forever!


The ultimate companion for weight loss medication –  to help you lose weight the right way, and keep it off for good. 

The KEPT 10-in-1 Habit Tracker App guides nutrition, training, hydration, sleep and stress management to provide a complete lifestyle transformation solution.