Weight loss without exercise on GLP-1's?

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Shed-Boss

Active member
Okay, so I've been taking 1mg of Ozempic for about a month, but actually on it with lower doses for about 3 months now. I've only managed to lose about 2 pounds total. I haven't done any exercise at all, not even a short walk. I don't feel as hungry, but I still get cravings at night and snack. Anyone else lose weight on these meds without working out?
 
I've been on it for 7 months, just upped to 2.4mg last week. I've dropped about 45 pounds. I actually stopped going to the gym because I was lifting heavy and it made me want to eat more. I'm built like an ex-athlete, if that makes sense. I've lost some muscle, but I look and feel better. I try to eat a balanced diet, but I mostly drink tea/coffee and eat fruit. You just won't feel as hungry. Early on, I had terrible stomach cramps and gas if I ate too much. Now I usually eat one or two meals a day. I snack on cheese, nuts, fruit, and yogurt. I make protein ice cream sometimes, too. A doctor friend told me to eat a banana in the morning for glucose, fiber, and gut health when you're on higher doses.
 
I started at 394lbs, and in the first month, without any extra activity, I lost 22 pounds on a .25 dose. The next month, I went from 372 to 350, same thing, no extra exercise. Then I started exercising with a .5 dose, walking 10k steps daily. I thought I'd lose even more, but I only lost 11lbs and went down to 339lbs. I eat around 1600-1700 calories a day and that helps stay on track. Maybe try downloading a calorie tracker?
 
Movement is important while on GLP-1 meds, not necessarily for weight loss, but for keeping your muscles. These meds can cause you to lose muscle if you don't get enough protein and use what you have.

I'm disabled, so moving is difficult. I lost 90lbs in the first year on .25 then .50, but also lost the ability to walk properly. Once I started adding more movement (standing, chair exercises, short walks), I started losing weight again and feeling better.

For late-night snacks, I still get those urges. I drink water and choose low-calorie, high-protein, high-fiber snacks and eat them slowly.
 
If you get late night cravings, try some feta cheese, deli chicken, or a hard-boiled egg. They're full of protein.

Also, you might need a higher dose of Ozempic. I started on 0.25 and felt nothing. On 0.5, the food noise went down a little, and I lost about 3 pounds. Now I'm on 1 for a month, and it's working! I'm down about 10 pounds. I'm not as hungry, but I can still get hungry if I don't eat for 6-7 hours. I can eat normally, but I can stop easily. I've also started exercising to keep my muscles. I'm doing swimming, pilates, and some gym fitness.
 
I've lost 53 pounds in 10 months without exercise or counting calories. But I haven’t lost anything since December so I’m going to have to start working out.
 
I've lost 36 pounds with no extra movement. I live up north where it snows a ton. When the weather is good, I'll walk my dogs more.
 
Yeah, I don't "exercise", but my job is kinda active sometimes, and I walk for short errands, so I'm moving a bit more.
 
I take it for type 2 diabetes, and it's been a lifesaver. My job is at a desk, and I've lost weight without working out. I'm on the highest dose. I went from almost 190 to 130lbs in less than 8 months.
 
The late-night snacking is probably why you aren't losing weight. The lack of activity isn't helping either.

Late-night eating made me gain weight. Now, I don't eat anything after 4 or 5pm. I get enough fat and protein to feel full. I eat maybe 1400 calories a day and very few processed carbs to avoid blood sugar crashes that made me want to eat late at night. I've lost 110lbs!

I started exercising with just 5 minutes of YouTube videos, then kept adding more. Now I do 45 minutes daily. Try starting slow to build the habit?
 
I didn't add exercise at all for a long time and didn't lose any weight. It's been 10 months now. I'm on a starting dose. At first I did lose like 20 pounds with dieting and very light activity like walking a few miles a day, but I went back to making bad food choices and wasn't active anymore. It does help with other health issues though, so I am sticking with it.
 
So, I saw someone else saying they lost weight without exercise, but they have a physical job. I'm a nurse and on my feet a lot during my shifts. I'm on 2.5 mg of Mounjaro and have lost about 10 pounds in less than a month. I guess all that moving around at work helps. My doctor told me not to start exercising because I have knee and back problems from work. Reddit Thread
 
Hey Shed-Boss, that's awesome you're seeing results! Even small changes can make a difference.
ATX_Stacy said:
Movement is important while on GLP-1 meds, not necessarily for weight loss, but for keeping your muscles. These meds can cause you to lose muscle if you don't get enough protein and use what you have.
Click to expand...
Just something to keep in mind!
 
I agree with JuiceSet664 about muscle loss. It's important to prioritize muscle retention. Also, I think people should still exercise even if they're losing weight without it. Ross Arena, PhD says these new meds shouldn't be the only approach. another forum
 
30 years old, 4 kids, just got snipped. Test was 460 total, 10 free. Tempted to start 100-120mg/week for energy and gym gains. Do 6 days a week (lift + cardio) at 13-14% bf, 6'1, 192lbs. Tried enclo and hated it—felt worse even though numbers spiked. Still dealing with low T symptoms despite decent diet and 7 hours sleep.
 
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