Down 20, feeling great!

Shannon_04

Shannon_04

Active member
Hey everyone! I'm 37, 5'1, started at 162, now I'm around 141, and my goal is 120. Started semaglutide around Christmas last year. The biggest thing for me was the appetite control and quieting the constant food thoughts. I was always thinking about my next meal, never felt satisfied, and would eat way past the point of fullness. This stuff just turned that off, making it way easier to choose healthy food and control portions. I never thought I could be someone who could just stop eating when they're satisfied! It's been so liberating and confirms that I'm not just a glutton with no self-control – food obsession is a real thing. Not fighting that constant battle with food and resorting to extreme calorie restriction has made dropping those first 20 or so pounds actually enjoyable! It's work, but being stuck in a cycle of feeling awful and overeating was also hard.

I like tracking my progress with numbers because it helps me see what's working (or not). If I lost close to 10 lbs in a month, I can look back and see that I was really consistent with my calorie goals. If it was only 3 or 4 lbs, I can see where I skipped workouts and had some cheat days. It keeps me honest. I know detailed tracking isn't for everyone, but it motivates me.

Sometimes it FEELS like we're doing everything right and still not seeing the scale move. But looking at the actual data shows that maybe we weren't as consistent as we thought. It's easy to underestimate calorie intake and overestimate calorie burn. That's discouraging, leading to thoughts like 'nothing works for me' etc. But really, it might just require adjusting the numbers to make sure calories in are less than calories out. (I know this isn't always true for everyone, some people have underlying medical issues, but for many, it's about CICO).

I noticed in Month 1 I really prioritized protein and weight training. In Month 2 I slipped a little, and Month 3 (travel) was a total wash. Now in Month 4, I'm back to focusing on protein and lifting. Also feeling a bit sluggish, so I'm looking into B12 and tweaking my nutrition even more.

Month 1 - Down 8 lbs!
Dose: .25 MG
Average calories: 1350
Average protein: 86 g
Average steps: 9,500
Workouts: Consistent 4-5 workouts/week, 2x weightlifting, 3x cardio
Side effects: Mild nausea, infrequent bowel movements

Month 2 - Down another 8 lbs!
Dose: Increased .05 mg each week from .25 - .4
Average calories: 1350
Average protein: 72 g
Average steps: 8,000
Workouts: Less consistent, still about 4x/week but only 1 weighlifting
Side effects: Mild nausea, infrequent bowel movements, some tiredness

Month 3 - Down 4lbs
Month 3 was an exception. I was traveling for most of the month and didn't take any meds or track calories or workout. When I got back, I had to restart at .25 mg and didn't feel much effect at that low dose. I was surprised I lost anything at all, but at least I didn't gain!
 
Thanks for posting all the details! It's super helpful. I'm starting week 4 and I've dropped ten pounds in 3 weeks! Feeling hopeful and appreciate all the tips.
 
Gut_Fam said:
What's your diet like? I'm struggling with that part.
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I'm focusing on high protein, lots of veggies, and complex carbs. I try to minimize processed foods and sugary drinks. It's not always perfect, but that's the general goal. What are you finding difficult?
 
I had the weirdest experience last night. I went to a fancy steakhouse, Ruth's Chris, and could only eat like 3 bites of my ribeye! Before sema, I would have easily put that whole thing away. It's wild!
 
Sarah30 said:
I had the weirdest experience last night. I went to a fancy steakhouse and could only eat like 3 bites of my ribeye! Before sema, I would have easily put that whole thing away. It's wild!
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That's the delayed gastric emptying. It's also affecting the reward receptors in your brain. Be careful with rich foods, though. They can cause problems later. Smaller portions served on smaller plates can also help you feel more satisfied.
 
It's amazing how much this changes your relationship with food. I'm learning to eat what my body actually needs, not just what I want. It's like having training wheels for healthy eating!
 
Gut_Fam said:
I just started yesterday, and I'm wondering when the food noise will go away?
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It's different for everyone. Some people notice it immediately, others it takes a few weeks. Don't worry if you don't feel anything right away.
 
The energy shift is what got me. Feeling healthier these days. Really helpful info here. Remember turning 50, this kind of thing matters more now. Thanks for sharing.
 
that label means nothing — fda hasn't defined 'glp-1 friendly' so brands throw it on anything. people on these meds eat way less and lose lean mass with the fat, so higher protein meals actually matter. frozen meals that are low on protein aren't doing much.
 
Glad you're having a positive time here honestly. People usually warm up once you find your people in the community. Takes a few days sometimes.
 
Dizziness and fog are rough to handle. Electrolyte solutions might help with that. It's great you lost the cravings for drinking and smoking. The water intake thing is tough though - I forget to drink enough too. Phone alarms or keeping a bottle visible could be worth trying.
 
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