How to Protect Your Metabolism on Ozempic
Thinking about taking Ozempic or a GLP-1 medication? In this post, we discuss three essential steps you can take to protect your metabolism while using Ozempic or another formulation of a semaglutide or GLP-1 medication. Although our clients don't typically opt for these medications for weight loss, the principles we coach women on to protect and boost their metabolism can definitely be applied to those taking Ozempic or other GLP-1 drugs.
How Do Ozempic and Similar Drugs Work?
The main way these drugs facilitate weight loss is by suppressing your appetite and slowing gastric emptying. This often leads to a significant calorie deficit, similar to following a very low-calorie diet. These drugs don't possess magical fat-burning properties—they make it easier to maintain a low-calorie intake by reducing hunger and affecting our hunger hormones.
Long-Term Metabolic Effects
One downside of being on a low-calorie diet for an extended period of time is that it can cause your metabolism to downregulate. This means when you stop taking Ozempic or another GLP-1 drug, your body may burn calories slower, resulting in rapid weight gain if your appetite returns to normal and you start eating more than you did while on the medication.
Three Ways to Preserve Your Metabolism on Ozempic, Semaglutide, or GLP-1 medication
1.Maintain a Reasonable Calorie Intake and Prioritize Protein
First and foremost, try to maintain a reasonable calorie intake. Research shows that reducing your calories by more than 20% can lead to muscle loss, which, in turn, slows down your metabolism. Aim to eat at least 1600 calories a day if your regular intake is around 2000 calories. Prioritize protein to help preserve muscle mass, targeting at least 100 grams of protein daily.
2. Lift Weights Two to Three Times a Week
Maintaining muscle mass is crucial for preserving metabolism. While on these drugs, you may have lower energy levels due to a reduced caloric intake, which can reduce energy and activity levels. Prioritize lifting weights over other forms of exercise. Strength training not only helps maintain muscle mass but also improves your overall body composition.
3. Keep Moving
Despite the low energy levels you might experience, try to maintain a basic level of physical activity. Aim for at least 5000 steps a day and incorporate a weekly cardio session to sustain general fitness and support your heart health. Avoid becoming a sedentary, low-calorie consumer, which negatively impacts your body composition, health, and mental well-being.
Have a Post-Ozempic Plan
While short-term weight loss can be motivating, it is crucial to focus on long-term sustainability. Plan your transition off these drugs carefully to avoid rapid weight gain and metabolic issues. Embrace Ozempic as a transitional tool to help you build healthier lifestyle habits, including balanced nutrition and regular exercise.
Final Thoughts
Ozempic and similar drugs can be helpful tools in your weight loss journey—if used wisely. Focus on maintaining a reasonable calorie intake with an emphasis on protein, prioritize strength training, and keep moving to protect your metabolism. By embedding these healthy habits into your health routine, you'll set yourself up for long-term success.
If you're considering these medications or are currently on them and need guidance to develop healthy nutrition and exercise habits, feel free to book a discovery call with us here. If you’re interested in working with us, whether you're on medication or exploring other weight loss solutions, we're here to help you every step of the way.