Okay, so here's my usual spiel for people starting out or looking for advice. Hopefully, it's helpful! I add to it when I see recurring questions, so even if you've seen it before, there might be something new!
First, congrats on making this move!
Remember, this is a long game, not a sprint.
Here's some advice I've given countless times, updated with new stuff I've learned:
Don't expect immediate changes. Everyone's body reacts differently. Some see results right away on the lowest dose, others need a higher dose.
The official guidelines say to stay at each dose (.25, .5, 1.0, 1.7, and 2.0 for Ozempic injections; .25, .5, 1.0, 1.7, 2.4 for Wegovy) for at least 4 weeks. I *strongly* suggest increasing by only .25 at a time. You can find click charts online to customize the dose. For example, each .25 increment on a 1.0 pen is 18 clicks.
Stay on each dose for at least 4 weeks. If it's still working well, stay longer. This maximizes effectiveness and minimizes side effects. Increase only when the current dose stops working.
You need to follow the schedule, or you risk side effects. That's why it exists!
When injecting, pinch a good amount of fatty tissue (usually in the belly, but some use the thigh), inject into that area, and hold the needle there for at least 5 seconds after the injection finishes (to make sure all the medication has been dispensed). Also, remove *both* caps from the needle. It barely feels like anything.
I have no experience with the Rybelsuss.
Slow and steady wins the race. I lost an average of 0.1lbs per day. Sometimes I lost a lot, sometimes I plateaued. Some people respond more strongly than others. If you're seeing progress, it's working. 0.5-1lb a week is generally good.
Calculate your BMR and TDEE online to find out how many calories you need to lose weight safely while getting enough nutrition. Eating too *little* won't help. Eat in a safe deficit. Recalculate as your weight decreases. Smaller bodies need fewer calories.
Track your food intake. I like the LoseIt app, but there are many good options. Tracking and staying in a calorie deficit is key.
Prioritize protein and fiber. Protein shakes are great for getting calories and protein in when you don't feel like eating. I like Fairlife and Premier Protein for premades. For powders, get trial sizes to find what you like.
*Drink lots of water!* Ozempic and Wegovy can dehydrate you, and water is essential for weight loss. It helps you feel full longer.
Adding Crystal Lite, Mio, lemon, etc., doesn't make it count less. It all counts. Also, get a water bottle you love.
There are no "bad foods." Fad diets aren't sustainable. Focus on portion control and mindful choices. If you stop eating chocolate, all you'll crave is chocolate.
For "junk food," buy single-size servings. They help with cravings and reduce temptation.
Take body measurements now. The scale might not move, but the measuring tape will.
Take "before" pictures! You might hate them now, but you'll be glad you have them later.
Constipation is the most common side effect; diarrhea is less common. Increase fiber intake. I like All Bran with milk and honey. Restorlax can help for a quick fix. Magnesium supplements can help long-term (if your doctor approves).
For diarrhea, Imodium can help. Avoid oily, greasy, or spicy food. Nausea is another big side effect. Ginger chews, tea, and supplements help. Peppermint tea, protein and fiber before bed, Gravol (Dramamine). If it gets bad, your doctor might prescribe Zofran.
Hair loss is another common side effect due to decreased nutrition and rapid weight loss. Increase protein and add supplements. I increased protein and added biotin and prenatal vitamins. It worked.
Feel free to ask questions! I've been on Ozempic/Wegovy for over 2 years and just hit my goal weight! I'm now weaning down to find a maintenance dose.
Height: 5'4
Age: 35 f
SW:300lbs - October 15/23
CW:150LBS - hit my goal Dec 31/25
GW:150LBS
