Make sure you're eating enough calories to fuel your body and brain. You might not see huge changes in the first month, and your appetite might not decrease dramatically right away. Be patient and consistent!
Track your calories to stay in a reasonable deficit. The main thing is building sustainable diet and exercise habits. Don't go too hard at the beginning. If you're currently inactive and suddenly try to hit the gym five times a week, you'll probably burn out. Build slowly and consistently. Start with aiming for 8,000-10,000 steps a day. If you're only doing 3,000 now, try to get to 5,000 and gradually increase. Use Ozempic to help you establish these habits.
Commit to going to the gym once or twice a week for a total-body workout, then add more sessions as your body adapts. Find exercises you enjoy, like tennis for me.
My initial commitment was "once a week, no excuses," then twice a week, and now three times a week, although I usually go five times. I started at about 295lbs, no exercise, low steps, generally sedentary. Now, about two and a half years later, I've been off Ozempic for nine months; I still track my calories most days, and I'm at the gym five days a week, playing tennis two or three times. I'm at 195lbs and still losing, though slower now.
Keep heartburn meds handy, drink lots of water, and don't mess with your doses. Take it as prescribed. Try to limit fried foods; they might make you feel sick. I still eat a mostly "whole foods" diet. Try to get about 0.8-1.1g of protein per kg of body weight. Allow yourself some treats. Ensure you get plenty of fiber.
Ozempic will help with binge eating, so use that mental space to improve your relationship with food. A therapist could help, but building small, healthy eating habits will also make a difference.
Congrats on taking this step! I hope it works well for you! Consistency is key!
