Diet-to-Go Blog
  1. How to Combine Ozempic or Wegovy with a Healthy Lifestyle for Lasting Weight Loss


    You've probably heard of weight loss drugs like Wegovy or Ozempic, which are popular with celebrities like Oprah. Manufacturers tout their effectiveness in helping people who have struggled to lose weight shed unwanted pounds.

    Studies back these claims, finding that most users lose 15-20% of their body weight while taking these drugs. The active ingredient in these drugs, semaglutide, works by helping users more easily control their appetite, slowing the rate at which the stomach empties, and decreasing the desire to eat high-calorie, indulgent foods.

    This last method is especially helpful in boosting the likelihood of sticking with a healthy eating plan, which is critical to ensure the weight stays off in the long run.

    Talk to your doctor if you're considering trying a weight loss plan that includes drugs with semaglutide. As most experts will tell you, the drugs can help with weight loss initially, but many people will gain the weight back when they stop taking them. That's why combining them with a lifestyle plan that includes healthy eating and fitness is critical. Here are some tips to do that.

    Start with the right mindset.

    With proven weight loss drugs like Wegovy and Ozempic hitting the mainstream, it's easy to believe that the magic bullet everyone's been hoping for has become a reality.

    Here’s the thing: Prescription weight loss injections and drugs are extremely expensive, often costing more than $1,000 a month. That means they may not be accessible for long-term use.
    If you and your doctor decide they're right for you, approach it as a stepping stone to making the necessary lifestyle changes for lasting weight loss.

    Doing that involves taking time to think about your motivations for losing weight. You may even want to write them out. Consider the following questions:

    • Why am I motivated to lose weight?
    • What challenges have I faced, and how can I overcome them?
    • How do my diet and eating habits affect my ability to find success?
    • What am I willing to change and why?
    • Who is my support network, and how can I leverage my relationships effectively?
    • What other support do I need, and how do I implement it?

    Analyzing the reasons behind your need to lose weight and how you can achieve your goals is one of the best first steps you can take.

    Write out SMART goals.

    Writing out a plan of action using SMART goals is the next step to effectively using semaglutide drugs as a stepping stone. SMART goals are goals that are:

    • Specific
    • Measurable
    • Achievable
    • Relevant
    • Timebound

    An example is: "I will use Ozempic to help me lose 20 pounds by Oct. 31. During that time, I will walk 30 minutes each day while paying close attention to my portion size and writing down my daily caloric intake." An initial goal like this can give you the knowledge to continue your healthy journey long after stopping weight loss injections.

    Eat healthy, nutritional food.

    One thing you'll likely find pretty early on is that weight loss drugs with semaglutide make it easier for you to enjoy smaller portion sizes and eliminate junk food.

    Combining weight loss drugs with a healthy diet is also vital. Diet-to-Go's meal plans are an excellent choice as they include delicious, nutritionally balanced meals that you just heat and eat.
    Meal plans include:

    • Balance and Balance-Diabetes: Calorie- and portion-controlled for individuals looking to lose weight and maintain their blood sugar levels
    • Keto-Carb30: Carb-restricted with only 30 net carbs per day
    • Vegetarian: Heart-healthy with protein sources from dairy, eggs, beans and some soy
    • Mediterranean: Rich in whole foods like vegetables, fruits, nuts, beans, grains, fish, and lean meats

    Plus, you can continue Diet-to-Go long after Ozempic or Wegovy, creating a smoother transition into an organic, healthy lifestyle.

    Incorporate fitness into your daily routine.

    Semaglutide can kickstart weight loss, and fitness can make it a consistent part of your daily life. Exercise burns excess calories while boosting mood and strengthening your cardiovascular system and muscles.

    A study published in The Lancet found that weight loss drug users who consistently exercised after quitting the medication were more likely to keep the weight off than those who didn't.

    Use your time on prescription weight loss drugs to include fitness in your daily routine. Try different activities to find something you enjoy, then put it into your schedule or calendar, just like a work meeting or doctor's appointment. Treat it as such until it becomes a habit.

    Bottom Line

    Leveraging prescription drugs like Ozempic or Wegovy can be helpful for many people who've struggled to lose weight on their own in the past. However, the drugs can be extremely costly, making it challenging to continue using them long-term.

    Avoid joining those who regained their lost weight by creating lifestyle changes rooted in mindset, goal-setting, healthy eating, and fitness.



    Author: Caitlin H
    Diet-to-Go Community Manager

    Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.


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