I'm proof you DON'T need to be on Ozempic for life to keep the weight off - but you have to follow these seven rules doctors don't tell you if you really want to stay slim for good
Coming off Ozempic or similar GLP-1 medications like Wegovy or Mounjaro can be tricky, especially when it comes to maintaining weight loss.
Many people experience a serious return of appetite, cravings and weight - and having read far too many horror stories, I was determined to never let it happen to me.
After a consultation with a doctor 18 months ago, I was prescribed Ozempic from October 2023 until early April 2024 and after a) finding it pretty impossible to get after six months and b) consulting my bank balance and budget, I decided I would keep the weight off after my Ozempic odyssey - minus the regular jabs.
And after a year, I have done exactly that.
To be honest, how I have done it hasn't exactly been rocket science. It was more just taking on board what I learnt and felt when I was on 'The Pen' (the colloquial term for the weekly jabs) and I've just incorporated those practices into my everyday life.
When I was on Ozempic, I decided to 'own' my experience - something so many people, strangely, don't want to do, which is kind of weird as the results and the signs (hello Ozempic face and dwindling muscle tone) are always pretty obvious.
Like many of us, I had put on a few kilos (nine to be exact) during the Covid pandemic years and I had heard of Ozempic - a prescription drug used to treat people with Type 2 diabetes.
And while it is nobody's business how we all choose to lose weight, the use of Ozempic often seriously miffed those who assumed it was an 'easy option' when it came to dropping the kilos.
After a consultation with a doctor 18 months ago, I was prescribed Ozempic from October 2023 until early April 2024
I do not suffer from diabetes, but my BMI (for a small person) was such that my doctor did the legitimate tests and said I could be a candidate.
Full disclosure here: I have never, ever been obese. A little chunky at times for a petite thing, but a slowing metabolism was starting to tell a different story. To be honest, when I was carrying my extra post-pandemic weight I just felt totally blah about myself.
Having worked in media as a commentator, collaborator and editor while doing regular TV segments, it had also got back to me via a (disgruntled former) producer that I was 'getting a little chunky' to be on TV. Yup. Now if I was a bloke...
How Ozempic works
The active ingredient, semaglutide, works by mimicking the action of a hormone called glucagon-like peptide 1 (GLP-1), which regulates insulin secretion. It slows down gastric emptying and regulates blood sugar levels and in doing so curbs appetite.
The tiny, weeny disposable needle (I made my stomach my choice of pin cushion) is not a magic pill. You still have to work at knowing which foods to eat and maintaining portion control, and you have to remember to eat!
When I was on Ozempic for six months and lost nine kilos, the weight came off my tummy (and my slightly puffy face) as well as my legs, hips and arms.
Ozempic (or other GLP-1 meds) can lead to a bigger appetite and weight re-gain for many once you go off it, but with the right habits, I have managed to maintain my weight loss and have kept feeling my best.
I decided I would keep the weight off after my Ozempic odyssey - minus the regular jabs. And after a year, I have done exactly that
Many people experience a serious return of appetite, cravings and weight and having read far too many horror stories, I was determined to not let it happen to me
How I maintained my Ozempic weight-loss
- I was only too aware of 'rebound hunger' - it's common for appetite to return more intensely after stopping the drug - so I learnt to distinguish real hunger from boredom. That is essential
- I've inadvertently started 'mindful' eating practices. Simply, do I really need that big UberEats order? To devour that entire packet of Mint Slice biscuits while bingeing a series? Need that ridiculously huge bowl of pasta or four pieces of toast? No, no, no and no
- I have seriously cut back on alcohol. Even though I've never been a big drinker I just don't feel like drinking very much at all, which started when I was on the big O. How good is that?
- I don't weigh myself but track how clothes fit - early detection of weight regain helps me make small adjustments before it snowballs. I have a classic vintage Dolce & Gabbana lace skirt, and if that fits me around the waist, I know I'm doing okay
- I've seriously prioritised sleep - it is the best natural drug ever - as lack of sleep can dramatically increase hunger hormones
- I've absolutely managed stress - hello cost of living woes, wondering where my next paycheque is coming from, family issues and the like - as chronic stress raises cortisol, which can promote fat storage and increase cravings
- Exercise and particularly weight training: those muscles that give us the strength we need to survive need some extra love and care after being zapped of some of their life force
I have a classic vintage Dolce & Gabbana lace skirt, and if that fits me around the waist, I know I'm doing okay
My daily routine
I've never been a routine kind of person but there are a few things I do that just now just come naturally to me every day:
- I drink a big glass of water as soon as I wake up (and throughout the night)
- I eat a protein-rich breakfast (eggs, Greek yogurt or a smoothie with some oats, oat milk, protein powder, banana and honey - all easy to make in the NutriBullet)
- I make sure to seriously move for 20–30 minutes (walk, stretch, dance around the house, walk with my dog)
- I drink loads of water throughout the day, aiming for 2–3 litres
- I avoid mindless snacking and if I'm tempted, I try to have water, a walk or, okay, I bite the hunger bullet and munch into some Connoisseur ice-cream, a banana or some rocky road chocolate. Truth!
- I tend to go to bed at a consistent time and aim for 7–8 hours sleep every night
Ozempic: The Good
When I was first on it, I noticed a few kilos gradually melting away in the first four weeks. To be honest, I just wasn't that hungry and what I did prefer to eat was always lean, clean and healthy. The thought of anything hugely fatty or deep fried wasn't my friend.
That initial weight loss provided me with the motivation I needed to continue the ride to live a healthier lifestyle. Sure, I won't ever say no to a bowl of pasta, pizza or fries, but just in moderation.
In the end, my Ozempic experience stabilised my blood sugar levels, decreased my cholesterol and helped stabilise my energy and cravings throughout the day.
When I was first on Ozempic, I noticed a few kilos gradually melting away in the first four weeks
The Bad
In the early weeks on Ozempic I did experience some nausea, a little fatigue and some dizziness. That was very early on, as my body was getting used to it.
Some days I just had to work on the lounge all day, as it zapped me of energy and as we all know, our body tells us that it still needs vitamins, nutrients and sustenance. One cannot live off Ozempic alone!
The cost of Ozempic is not insignificant, setting you back between $150 (chemist) and $450 (black market). And at that price, It was a big no to the latter from me.
With chemists running low on stock frequently - especially last year - when I was filling my script, I made sure I didn't buy from a chemist that was perilously close to running out, as diabetics are a priority as opposed to weight loss cases.
And remember...
And a final and very important disclaimer. All of the above is just my personal experience and certainly not an endorsement. If you are considering any type of medication for weight loss, do as I did, and speak to your doctor first.
