How to Maintain Weight Loss After Semaglutide

How to Maintain Weight Loss After Semaglutide

Semaglutide weight loss success

by Joe Cohen

Wellness Director


Maintaining weight loss for long term health benefits is important for everyone. Especially for those who have invested time and money into programs that include Semaglutide.

There are three ways weight loss is achieved with Semaglutide. It decreases cravings and suppresses appetite. It promotes the feeling of fullness by slowing digestion. And it alters food preference by lowering the desire for high fat and high glycemic food. The long-term results of Semaglutide weight loss medication range from reducing overall body fat, lowering blood sugar, and decreasing triglycerides to protecting the heart and decreasing cardiovascular disease. Other documented benefits include lowering blood pressure and improving diabetes.

Semaglutide has astounded medical researchers with results. Seventy percent of participants in studies averaged 15-20% total body fat loss. That’s more than twice the weight loss associated with any other FDA-approved medication. Results can be seen in a week or two when combined with a reduced-calorie Mediterranean diet and regular physical activity. Combining smaller more frequent meals with a wider range of exercises will help to overcome the limitations to its effectiveness.

Understanding Semaglutide’s Role in Weight Control

Semaglutide is a glucagon-like-peptide 1 (GLP-1) receptor agonist effective for long-term weight management. It has been used for many years as an anti-diabetic medication. In fact, diabetic patients using it were also losing weight. One mechanism of action for this GLP-1 agonist drug includes interacting with the hypothalamus in the brain. It works by slowing gastric emptying to promote the feeling of fullness, increasing insulin secretion, and decreasing appetite. Understanding the Everyday Health Weight Loss Reframed Survey in relation to GLP-1 agonist usage resulted in some key findings, including:

Stick With One Set of Weight Loss Tactics

Whatever tactic people choose to lose weight, survey respondents who did it successfully were more than twice as likely to have stayed committed to one set of weight loss tactics than people who maintained or gained weight. Among people who were successful in losing weight using various tactics, those who used prescription weight loss medication cited it as the most effective approach. But more traditional tactics like watching what you eat and exercising were also commonly used by those who successfully lost weight.

most effective weight loss tactics

“When it comes to weight loss, many approaches work, but the key is sustainability,” says Sean Hashmi, MD, a lifestyle and obesity medicine specialist at Kaiser Permanente in Woodland Hills, California. He is also a member of the American College of Lifestyle Medicine and a member of Everyday Health’s Health Expert Network.

Experts said that the tactics a person employs to lose weight shouldn’t focus solely on diet and exercise (although those are important). “We should broaden our focus to include things like stress levels, sleep quality, and mental health,” says Kayli Anderson, RDN, a nutrition expert and member of the American College of Lifestyle Medicine and Everyday Health’s Health Expert Network.

Arm Yourself With Information

Among the people in the survey who successfully lost weight, 70 percent started their weight loss journey with “a higher level of knowledge” on how to lose weight — compared with 52 percent of those who maintained or gained weight. The survey also showed that having a conversation with a healthcare professional for help with weight loss is important.

Those who lost weight were more likely to have talked with a healthcare provider. Fifty-nine percent of all respondents said their doctor or other healthcare provider had talked to them about losing weight.

Even if you feel you have a good handle on the best approaches to weight loss, consulting with an expert who specializes in weight loss is a good idea. “They are trained in helping people set realistic health goals,” Anderson says. “They can also educate people about nutrition and help them develop personalized plans.”

Understand Your Motivation and Obstacles 

Of all the hurdles that stand between a person and their weight loss goals, survey respondents were most likely to highlight stress and motivational problems.

top obstacles to losing weight

When asked about their motivations to lose weight, people frequently cited the perceived health benefits of weight loss — both physical and mental — and the desire to feel better and more energetic. Many respondents also said they hoped to change their appearance or change how their clothes fit. Research has found that all these motivations can help people stick with their weight loss routines. But studies have also shown that, for just about everyone, there are times when motivation lags. “Motivation fluctuates, and that is completely normal,” says Dr. Hashmi.

The sample size of the study included 3,144 Americans nationwide. The participants,  who had tried losing weight in the previous six months, were 18 and older. The study was fielded between July 10 and August 18, 2023, across demographic groups, genders, and health conditions. The survey methodology included recruiting participants via an on line portal, in app, and via email. There are also two key references used for support. One is the American College of Lifestyle Medicine website. The other is Sean Hashmi, MD, a lifestyle obesity specialist at Kaiser Permanente in Woodland Hills, California.

Setting Realistic Goals

Following the discussed strategies will ensure you enjoy greater results on your weight loss journey. You’ll increase your likelihood of staying committed while sustaining your success.

Setting realistic and sustainable goals when addressing weight regain is also very important. Don’t underestimate the negative effects of weight cycling on metabolic health, body image, and self-esteem. Seeking support from an accountability partner or coach while monitoring progress during the first several months of your weight loss journey is critical.

Establishing achievable weight loss maintenance goals is dependent upon making healthy lifestyle modifications and developing better habits. Success is attainable when you focus on a few key strategies for maintaining weight loss. Eat more frequent smaller nutrient dense meals to boost your metabolism. Do a wide range of regular progressive exercise to build lean muscle, which helps you burn calories while you’re resting. Sleep eight hours daily for better exercise recovery and stress management. Be patient with yourself while practicing self care and the strategies for maintaining weight loss. Recognize that weight maintenance is a lifelong process that corresponds with optimal health.

Monitoring Food Intake

Monitoring food intake and tracking exercise progress are important strategies for achieving and sustaining your weight loss goals. Burning more calories than you consume is a simple equation to follow.

Calorie counting applications and food diaries are effective methods to monitor your nutritional intake. Focusing on whole foods, nutrient density and macronutrient intake while counting calories is key to managing and maintaining weight loss. Electronic fitness devices like wrist wearables and manually recording exercise progress will help you track and advance your results.

The benefits of accountability coaches and fitness trainers are well documented. They’re effective because their methodology is based upon four tracking strategies         

      1. What is monitored can be measured.
      2. What is measured can be improved.
      3. What is improved can be duplicated.
      4. What is duplicated can be sustained.                                                                                                                                                                                                                                                          

Coaches and trainers can also help you to make informed choices about incorporating a balanced and nutritious diet for sustained weight loss.

Staying Active

Staying active with various physical activities and enjoyable forms of regular physical exercise is essential for weight maintenance. The Centers for Disease Control recommends 150 minutes of moderate-intensity aerobic activity per week. But some may need more exercise to maintain weight.

Many activities and aerobic exercises will help you build lean muscle mass, boost metabolism, and sustain weight loss results. You can do some walking, dancing, or hiking. Running, swimming, and cycling are also effective. Resistance training with stationary circuit or cable machines provides better results, and can be incorporated into any aerobic exercise routine.

Some effective upper body resistance training exercises include chest press, lat pulldowns, bicep curls, triceps push downs, and overhead presses. Effective lower body exercises include squats, leg presses, lunges, and climbing the stair master or using an elliptical machine.

Resistance Training

Resistance training is important for weight maintenance because it boosts metabolism and prevents lean muscle mass loss after using Ozempic. The recommended frequency for engaging in resistance training, also known as strength training, is a minimum of three times weekly.

Incorporating strength training exercises into a weight loss routine helps build lean muscle, which burns calories when you’re resting. For example, your body will burn 50 calories a day at rest for each pound of muscle you build. When you reach 10 pounds of lean muscle mass your body will burn five hundred calories daily when you’re resting. This increase in metabolism amounts to 3,500 calories weekly and contributes to weight management. Building lean muscle mass will also help increase bone density, which prevents osteoporosis.

There are also certain dietary patterns and lifestyle factors that can boost metabolism and sustain weight loss. Eating smaller more frequent whole food meals with lean protein, similar to the Mediterranean diet, has been proven to boost metabolism and sustain weight loss. Getting eight hours of quality sleep will help to reduce your cortisol level, a stress related hormone that impacts weight loss. Other types of stress management include doing yoga and meditation. Getting enough water daily also boosts metabolism as it aids digestion and helps the body to eliminate toxins. Toxins in the body will cause fat cells to form to protect the organs. Intermittent Fasting and nutritional cleansing, which both boost metabolism and promote detoxification, are well documented methods for achieving and sustaining optimal health.


San Marco Health and Wellness, Inc. provides a medically supervised and evidence-based program with ongoing personalized coaching. Other effective components of this program include Semaglutide, a Mediterranean diet, and customized nutritional cleansing and fitness recommendations.

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