Semaglutide, also known by the brand name Ozempic, has exploded in popularity over the last couple of years. It’s an effective diabetes treatment, which is what it was originally developed for, and it also has useful applications as a revolutionary new weight-loss medication.

Semaglutide is taken via injection and self-administered once a week, and it works by imitating the body’s natural hormones. It reduces hunger, slows digestion times, and helps control blood sugar levels. Together, these combine into an effective weight management routine.

While semaglutide is beneficial on its own, you can greatly enhance your weight loss routine by sticking to a few key lifestyle changes along the way. Not only will you begin to lose weight in a healthy, safe way, but you’ll also feel but you may also feel better with each passing day. 

1. Eat a Healthy Diet

One of the most important factors in a weight-loss plan is your diet. Many people think you only need to cut calories, but the types of foods you eat make a huge difference as well. Since semaglutide can cause some side effects, certain foods pair better with this medication than others.

Foods to add to your diet include: 

• high-fiber foods like beans, carrots, mushrooms, tomatoes, and other greens
• nuts
• high-protein foods such as lean meat, quinoa, or chickpeas
• whole grains like oatmeal, wheat bread, or brown rice

Foods to avoid or eat in smaller amounts include: 

• dairy
• foods high in sugar
• fried food
• stringy fruits and veggies like celery or pineapple
• highly processed food and snacks
• fatty foods

When and how much you eat can matter just as much as what you eat. When taking semaglutide, it’s important to be conscious of your eating habits. Choose smaller portions, eat them more slowly, and make sure you have healthy snacks on hand throughout the day for when cravings pop up.

2. Supplement with Vitamin B12

Interestingly enough, supplementing semaglutide with B12 can help reduce food cravings and dampen appetite. Some versions of semaglutide come with B12, and other people take vitamin supplements daily instead of opting for the injections. Of course, you should always discuss adding any supplements to your weight loss routine with your doctor first.

Combining semaglutide and vitamin B12 has been shown to boost metabolism, which helps weight drop off more quickly and consistently. There are some potential risks for side effects like nausea, vomiting, or stomach pain, so talk to your doctor as soon as possible if any of these arise.

3. Stay Active

Movement is one of the most important parts of losing weight and staying healthy. It will help you drop pounds and maintain your goal weight once you get there, and there are countless ways to incorporate movement into your day.

Regular exercise has countless benefits, including improved mental health, increased energy, better brain function, stronger bones and muscles, and lowered risk of developing diseases.

Whether you prefer low-impact activities like walking and yin yoga or more intensive exercises such as HIIT routines, cycling, or swimming, adding at least 60 minutes of movement into your day will go a long way on your journey.

4. Drink Plenty of Water

While this one may seem obvious, it always bears repeating. Staying hydrated is important, but it’s essential when on a weight loss plan. One of the potential side effects of semaglutide is nausea, and drinking water is one of the easiest ways to mitigate any stomach upsets. To ensure you get enough H2O, aim to drink between eight and ten cups of water a day. If you’re working out or burning a lot of calories, you can safely drink even more.

5. Recite Positive Affirmations

A healthy body starts with a healthy mind, and positivity has direct benefits including a longer lifespan, lowered risk of mental illnesses, improved cardiovascular health, and a boosted immune system.

There are countless affirmations you can recite each day (or whenever you need a mental boost), but we’ve gathered a few specific to health and weight loss below. Feel free to use these or create your own–as long as the message feels empowering to you, that’s all that matters.

Recite one or more of these daily: 

• I am grateful for my body.
• I am strong, beautiful, and healthy.
• I eat food that energizes and nourishes me.
• My body is a sacred temple, and I’m working to honor it.
• I’m choosing progress over instant perfection.
• I can look and feel great.
• Choosing to be healthy gives me power over my own life.
• I accept my body at any size.

6. Seek Support from Loved Ones

While a weight loss routine is truly personal, you don’t have to do it all alone. Having support from friends, family members, partners, and other loved ones can help keep you motivated and inspired to keep going.

Whether it’s going for runs with a friend, cooking healthier meals with your partner, or simply receiving verbal encouragement on hard days, there are endless ways your loved ones can help you along your journey. You can also join a gym, fitness club, sports team, or similar physical activities to meet people who may be on a similar path.

7. Avoid Excessive Alcohol

There are several reasons to avoid heavy drinking while losing weight. Not only is alcohol very high in calories and carbs, but it can lead to nausea, blood sugar imbalances, and other health issues. It’s particularly important not to drink much (if at all) on semaglutide due to the potential for side effects like pancreatitis or hypoglycemia.

By following the above tips, you’ll likely find success with your loss routine. Although the journey may seem daunting at the start, taking it day by day will make it manageable. As you lose weight and begin to feel stronger, healthier, and more active, you’ll find that the results are well worth the effort.

Citations

1. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
2. Blundell J, Finlayson G, Axelsen M, et al. Effects of once-weekly semaglutide on appetite, energy intake, control of eating, food preference and body weight in subjects with obesity. Diabetes Obes Metab. 2017;19(9):1242-1251. doi:10.1111/dom.12932
3. Gibbons, C., Blundell, J., Tetens Hoff, S., Dahl, K., Bauer, R., & Baekdal, T. (2021). Effects of oral semaglutide on energy intake, food preference, appetite, control of eating and body weight in subjects with type 2 diabetes. Diabetes, obesity & metabolism, 23(2), 581–588.
4. Wadden TA, Chao AM, Moore M, et al. The Role of Lifestyle Modification with Second-Generation Anti-obesity Medications: Comparisons, Questions, and Clinical Opportunities. Curr Obes Rep. 2023;12(4):453-473. doi:10.1007/s13679-023-00534-z