Maintaining Weight Loss After Using Semaglutide

WHAT IS SEMAGLUTIDE?

Semaglutide is a medication designed after an incretin hormone we make in our bodies after eating a big meal – GLP-1.  It was originally developed for diabetes and designed to lower blood sugar by improving insulin sensitivity. Semaglutide and similar medications are in a class known as glucagon-like peptide-1 (GLP-1) receptor agonists. These medications imitate the GLP-1 hormone, which regulates the body’s blood sugar levels, promotes insulin secretion, and reduces glucagon, which raises blood sugar.  Another mechanism of action of Semaglutide is to suppress the appetite by slowing the emptying of the stomach into the intestines.  Due to its effectiveness, the medication has become incredibly popular as a weight loss and obesity drug.

Ozempic and Wegovy are two types of semaglutide that are pharmaceutically branded. Ozempic was initially developed as a drug for type 2 diabetes but has gained popularity over the past few years for addressing obesity. Wegovy has the same function as Ozempic but is branded differently and explicitly used for weight loss.

MAINTAINING WEIGHT POST OZEMPIC/WEGOVY OR SEMAGLUTIDE

Although Semaglutide-based medications can promote weight loss, they are not a standalone solution unless you practice a lifestyle diet while you are utilizing the medication for weight loss.  Unfortunately, many people gain weight after they stop taking these medications, as they are not magic!  In my 20 years of experience in working with weight loss, I have to share that body composition is 85-90% food intake (unfortunately). We also must realize we are in an “old” set of genetics and are never designed to have food on demand.

Factors that contribute to weight gain following the use of Ozempic/Wegovy or  other forms of semaglutide include:

• Metabolic changes – Medications may work in the short term, but they do not address your overall metabolic health. This can be looked at by your healthcare provider.
• Lifestyle factors—No matter how well a medication works, it must be accompanied by lifestyle changes to sustain weight loss. If you maintain a diet that includes processed or sugary foods, high-carb foods, and simply more food than you need — you will gain your weight back. Physical activity is also very important!
• Psychological wellness with food – These medications don’t consider the psychological aspects behind weight loss and how to address them. I do find that if you can dial in a healthy. sustainable lifestyle diet for 4-6 months and practice it … it becomes second nature and the gift that keeps on giving.

WANT TO MAINTAIN WEIGHT AFTER OZEMPIC/WEGOVY AND SEMAGLUTIDE?

GLP-1 medications are not solutions if you do not have certain habits built around them. No matter how much success you experience while taking semaglutide drugs, that success will be fleeting if you do not have the proper long-term routines and habits. You can make lasting success possible with some simple yet mindful steps.

1. BUILD AND PRACTICE A SOLID LIFESTYLE DIET FOUNDATION

Avoiding the semaglutide weight rebound requires some mindfulness commitment, but it does not have to be overwhelming. Let’s create a strong foundation that you will practice in the program. The hope is that with a few months of practice, this will become 2nd nature. Most of my patients feel so much better overall and are excited to keep up with their healthy lifestyle practices.

CONTINUE TO PRACTICE YOUR LIFESTYLE DIET – 85-90% OF THE TIME

Food can be both fuel and pleasure!  Getting a range of nutrients is essential for sustaining a healthy climate in your body to function properly. In addition to weight loss maintenance, a healthy diet offers several benefits, including increased energy levels, an upbeat mood, less inflammation, better sleep, improved mental clarity, and overall wellness.

You can maintain a healthy diet by:

• Creating and practicing a balanced diet of lean proteins, healthy fats, and low-carb vegetables. Occasionally, be sure to have some fruits and grains as desired if they work well for you.
• Do your best to steer clear of saturated fats, processed foods, and sugary foods as much as possible.
• Practice eating smaller portions, and notice when you feel satiated. STOP eating.
• Treat yourself – find healthy foods that feel like a treat and remind yourself of how much JOY they bring you! It is also okay to indulge here and there and have your favorite things guilt-free. This is important and why I suggest the 85% of the time rule for the healthy, lifestyle diet.
• Stay hydrated!  Get good sleep!  Meal prep!  Exercise!

A meal plan is essential for achieving and maintaining weight loss success. Many people think that this means sticking to a rigid, boring diet. Nope! To help you maintain weight loss, a meal plan must work within your food preferences and specific nutritional needs and feel sustainable.

CREATE AN EXERCISE OR MOVEMENT ROUTINE THAT YOU DO MOST DAYS

Exercising regularly strengthens muscles, promotes a healthy metabolism, helps you burn fat (slowly over time), and also creates more definition in your body composition. We cannot bottle up the neurochemicals released with exercise. The CDC recommends at least 2.5-3 hours of exercise each week.

I encourage you to find something you love. Some do best with classes; if that is you, make it happen and have fun with it. Some like having a personal trainer – excellent. That is money well spent. If you are looking for who I might consider the best of the best in the personal training world – check out Luis Bermudez- thsigmaathlete on Instagram. He is amazing!

Some love walking, jogging, tennis, pickleball, gardening, dancing, yoga – anything that has you MOVING!!

The most important thing in building an exercise routine and your lifestyle diet is that they are sustainable.  Finding enjoyment in your exercise will keep you motivated to continue.

2. TRACK YOUR PROGRESS in A HEALTHY WAY – STAY MOTIVATED!

Follow your progress. Be proud of your success! Tracking your progress effectively starts with setting realistic and achievable goals.

I really like the  SMART model for goal-setting. The acronym stands for:

• Specific – Set clear goals that are specific, clear, and narrow.
• Measurable—When setting your goal, ensure you can measure progress using weight, biometrics, or another quantifiable metric.
• Attainable—Make sure your goal is realistic and achievable in a reasonable amount of time. Weight loss with Semaglutide is not fast, so we must ensure our goal is realistic.
• Relevant – Your goal should fit within your overarching values and long-term goals.
• Time-bound – Give yourself a set amount of time to reach your goal. Establishing timeframes gives you checkpoints to assess your progress and reevaluate your plan if necessary.
• In Body 720 – we use this body composition analyzer with our patients who want to track results as part of their program.

3. MANAGE SETBACKS that ARISE WITH SEMAGLUTIDE

Setbacks are part of everyone’s weight loss journey. However, how you respond to these setbacks can make all the difference in your success. Trust your body! Weight loss will not be linear and Semaglutide weight loss is not fast.

Stalls and even little gains are common throughout the process.  Don’t let these scenarios derail you from your progress.

With daily, weekly, and monthly check-ins, we help you stay accountable so that you don’t fall off track, even if you do face minor setbacks.

4. CREATE A PLAN FOR LONG-TERM MAINTENANCE

Dr. Cara is warm, caring, and passionate about her weight loss programs. She creates a partnership with her patients to help devise a plan that works with your lifestyle. She will also encourage you to be your best, try new things, and adopt a way of living and eating to support your overall health and well-being. Dr. Cara will be there to support you along the way and makes herself available to help you navigate side effects, set backs, any anything else that may arise along with your Semaglutide weight loss journey.

The Semaglutide medications are a tool to help support your weight loss journey but not the solution – you will also need to create healthy habits and routines that last.

Categories: Medical weight loss near me, Medical weight loss portland, semaglutide for weight loss, semaglutide portland, Semaglutide weight loss, Uncategorized