Revolutionary weight loss drug Semaglutide, (brand names Ozempic and Wegovy) has caused quite a splash in the media over the past year with polarising opinions. Now hailed as “The Fountain of Youth” for their ability to reduce the risk of death in people who were obese or overweight and had cardiovascular disease without diabetes. Semaglutide weight loss treatments could also reduce the risk of heart attacks, strokes, or heart failure in obese people regardless of the amount of weight they lose, suggesting the treatment could have effects beyond just reducing body fat.
These drugs, originally developed to treat type 2 diabetes, are known as GLP-1 mimetics, meaning they mimic a hormone called GLP-1, which is naturally produced in the gut. When you eat, GLP-1 is released, signalling that you are full and prompting you to stop eating.
Ozempic has been shown to reduce body weight by 15-20%, making it one of the most effective anti-obesity treatments ever developed. However, some people experience side effects such as nausea, vomiting, or other gastrointestinal issues, especially when first starting the medication.
The main downside to these medications is the loss of muscle mass. Although this can be mitigated with proper resistance training and protein intake, many people struggle to consume enough protein, regardless of whether their appetite is suppressed. Exercise is an even trickier issue. Most people find it hard to get motivated, and for those who do, knowing exactly what to do presents another challenge.
Obesity is linked to life-threatening metabolic health conditions, such as type 2 diabetes, heart disease, and dementia, all of which are on the rise. GLP-1 mimetics are poised to improve the quality of life as well as the lifespan of millions. However, it is important to consider what will happen if and when you stop taking them.
Without the appetite-suppressing effects of Ozempic, the drive to eat will return, and unless unhealthy habits have been modified, the weight will come back. A major concern for those who are not eating enough protein or engaging in resistance training is that up to 40% of the weight lost can be from lean muscle mass. When off the drugs, around 60% of the returning weight will be fat! This means they have even more body fat than before and are at a greater risk of metabolic health issues. Lower muscle mass results in a lower metabolic rate, meaning you burn fewer calories than before, making it harder to maintain a healthy body fat percentage.
Using drugs like Ozempic should be done in conjunction with nutritional counselling and lifestyle modification. Hiring a personal trainer, joining a gym, or seeking out free tutorials online to learn resistance training is key in preventing muscle loss. That way, once you eventually stop taking the medication, you can keep the weight off with the new lifestyle you’ve adopted in the process. In cases where this is possible, Semaglutide can be the perfect interim tool for long-term healthy fat loss.
For those who are already gym aficionados or very physically active, nutrient-dense food is essential to fuel this lifestyle. Ideal foods with protein, healthy fats, and fibre are notoriously filling. Appetite-suppressing drugs make it incredibly tough to get enough of the good stuff, leading to insufficient recovery, decreased performance, and increased injury risk during training. If you fall into this category, it might be worth trying out a few lifestyle hacks to see if they will do the trick before considering drugs.
The order in which you eat your food can have a huge impact on your body’s natural release of GLP-1. By eating vegetables first, protein and fats second, and starches and sugars last, you can keep GLP-1 levels up to 38% higher after a meal. This will also reduce any postprandial glucose spike, leading to lower inflammation. Even something as simple as properly chewing your food can enhance the effects.
Another more natural aid in the battle against obesity is yerba maté, a popular South American caffeinated drink. Experiments have shown that yerba maté suppresses weight gain, visceral fat accumulation, and decreases serum levels of cholesterol, triglycerides, LDL cholesterol, glucose, and insulin.
Avoid eating the majority of your food towards the end of the day. By equally spacing meals throughout the day, you can utilise the energy when you need it. Include a protein source and lots of vegetables in every meal to help keep you full and prevent the need for snacking. Choose nutrient-dense, fibrous carbohydrates and healthy fats. These will also help with satiety and feed the microbiome, which in turn can help maintain a healthy body weight.
Despite the strong views on these medications, they should not be demonised or idealised but rather carefully considered on a case-by-case basis with a medical professional.
