How to Get the Most Out of Weight Loss Injections

We’ve all heard about and read about them at this point, and the evidence is clear that medications like semaglutide (Ozempic) and tirzepatide (Mounjaro) have shown great promise in helping people lose weight. These GLP-1 receptor agonist injections can suppress appetite, slow stomach emptying, and improve blood sugar control. However, the medication alone is not a magic solution. To achieve significant and sustainable weight loss with these injections, it's important to pair them with healthy lifestyle changes.

Before I had my Gastric Bypass, I was prescribed Ozempic for obesity and weight management purposes and was using the injections weekly for almost two years and right up until I had surgery. I had some good success with Ozempic, seeing an overall weight loss of almost 20kg, or 15% body fat loss which is well in line with the better results that are possible from continued use of the medication. I found that my progress improved when I incorporated certain exercise and nutrition factors into my routine and wanted to share them. I’ll start with the following summary and will dive into each of these in their own posts over time.

The most important thing here is that the weight loss happens at the right pace, that you are minding your health, and that you are incorporating sustainable and healthy routines for the long run which will help keep you healthy, and importantly help you keep the weight off.

Now as a bariatric health, nutrition and exercise coach, here are my top tips for getting the most out of your weight loss injection regimen:

1. Incorporate Light Cardio and Walking

Engaging in regular low-intensity cardio, also known as "zone 2" cardio, is a great way to support your weight loss efforts. Aim for 30-60 minutes of activities like:

• Brisk walking

• Swimming

• Cycling at a conversational pace

• Using an elliptical trainer

The key is to exercise at a pace where you can still carry on a conversation. This type of steady-state cardio helps burn fat, improve cardiovascular health, and boost your energy levels.

2. Add Strength Training

While cardio is important, don't neglect strength training. Building lean muscle mass helps boost your metabolism, making it easier to lose weight and keep it off. Aim to do resistance training 2-3 times per week, targeting all major muscle groups. Some effective strength training exercises include:

• Bodyweight exercises (push-ups, squats, lunges)

• Dumbbell or barbell exercises

• Resistance band workouts

• Weight machines

Start with lighter weights and focus on proper form before progressing to heavier loads.

3. Prioritise Protein and Fiber

Getting enough protein and fiber is crucial for appetite control and preserving lean body mass while losing weight. Include a source of protein at every meal and snack, such as:

• Lean meats (chicken, turkey, fish)

• Eggs

• Low-fat dairy (Greek yogurt, cottage cheese)

• Legumes (beans, lentils)

• Soy products (tofu, tempeh)

High-fiber foods like vegetables, fruits, whole grains, nuts, and seeds help keep you feeling full and satisfied. Aim for at least 25-35 grams of fiber per day.

4. Focus on Whole Foods

Minimise processed and high-calorie junk foods, and build your diet around nutrient-dense whole foods. Fill your plate with:

• Non-starchy vegetables

• Whole fruits

• Whole grains (brown rice, quinoa, oats)

• Lean proteins

• Healthy fats (avocado, olive oil, nuts)

Avoid sugary drinks, refined carbs, fried foods, and excessive alcohol intake, as these can hinder your weight loss progress.

5. Focus on Sleep and Stress Management

Getting enough quality sleep and managing stress are often overlooked but essential for weight loss success. Lack of sleep and high-stress levels can disrupt hormones that regulate hunger and metabolism. Aim for 7-9 hours of sleep per night and find healthy ways to manage stress, such as:

• Meditation or deep breathing exercises

• Yoga

• Journaling

• Engaging in hobbies you enjoy

• Talking to a therapist or counsellor

By focusing on these healthy lifestyle habits in conjunction with your prescribed weight loss injections, you'll be well on your way to sustainably achieving your weight loss goals.

Remember, it's not just about losing weight - it's about improving your overall health and quality of life.

Consult with your healthcare provider before starting any new diet or exercise regimen.