Weight loss can be a challenge, with endless advice and options making it hard to know what’s right for you. Recently, Ozempic (semaglutide) has gained attention as a tool for weight loss, offering promising results for many. If you’re using it—or considering it—here’s what you should know about how it works, why there’s no reason to feel ashamed, and why strength training needs to be part of the plan.
What Is Ozempic, and How Does It Work?
Ozempic was originally developed to manage Type 2 diabetes, but its ability to support weight loss has made it a popular choice for those looking to improve their health. It works by mimicking a hormone called GLP-1, which slows digestion, regulates blood sugar, and helps control appetite.
The result? You feel satisfied with smaller portions and, over time, lose weight. While it’s effective, Ozempic doesn’t differentiate between losing fat and muscle, which makes exercise—especially strength training—crucial.
There’s No Shame in Using Ozempic
Taking Ozempic to manage your weight is simply using a tool to help achieve your goals. Just like you’d use a cast for a broken arm or take medication to treat an illness, using Ozempic is about supporting your health. Weight loss can be complex, and there’s nothing wrong with seeking assistance.
Why Strength Training Is Essential
While Ozempic can help with weight loss, maintaining your muscle mass is just as important. Without regular strength training, your body may lose muscle along with fat, which can lead to several issues:
Your Metabolism Slows Down: Muscle burns more calories than fat, even at rest. Losing muscle means your body requires fewer calories, making it easier to regain weight.
Loss of Strength: Muscle loss can leave you feeling weaker and less energetic. Everyday activities may feel more challenging.
Body Composition Changes: Losing weight without preserving muscle can result in a higher body fat percentage and less definition, even at a lower weight.
Strength training just two to three times a week can help maintain and build muscle, supporting a healthy metabolism and keeping your body strong.
Dealing with a Loss of Appetite
One side effect of Ozempic is a reduced appetite, which can make it difficult to eat enough to fuel your workouts. While it might be tempting to eat less, your body still needs energy to maintain muscle and keep you active.
Focus on small, nutrient-dense meals that provide what your body needs without overwhelming you:
Lean Proteins: Chicken, eggs, fish, or protein shakes to support muscle maintenance.
Complex Carbohydrates: Sweet potatoes, brown rice, or oatmeal for sustained energy.
Healthy Fats: Nuts, seeds, avocados, or olive oil to help meet your calorie needs.
Even if you’re not feeling hungry, remember that eating is about nourishing your body, not just satisfying hunger.
What Happens If You Skip Strength Training?
Without strength training, your body is more likely to lose muscle along with fat. This can slow your metabolism, reduce your strength, and increase the risk of regaining weight. On the other hand, incorporating strength training helps preserve muscle, improves overall fitness, and supports a leaner, healthier body.
Ozempic can be a powerful tool for weight loss, but it works best when combined with a balanced approach. Pair it with regular strength training, stay consistent with your nutrition, and give your body the care it needs to stay strong. This isn’t just about the number on the scale—it’s about feeling your best and maintaining long-term health.