How to Lose Weight Like Ozempic—Without Ozempic
Ozempic has taken the world by storm as a weight-loss solution, but not everyone can (or wants to) rely on medication to shed pounds.
The good news?
You can achieve similar results naturally by focusing on the fundamentals of weight management: creating a calorie deficit, eating nutritious foods, and staying active.
Here’s how to get started.
1. Understand the Basics of a Calorie Deficit
Weight loss boils down to one principle: consuming fewer calories than your body burns.
This is known as a calorie deficit.
If you eat more calories than you burn, you’ll gain weight; eat fewer, and you’ll lose weight.
Step 1: Calculate your Total Daily Energy Expenditure (TDEE) using my online calculator. This number tells you how many calories you need to maintain your current weight.
Step 2: Subtract 300-500 calories from your TDEE for a sustainable weight loss rate of 1-2 pounds per week.
2. Make Smarter Food Choices
The types of foods you eat play a big role in weight loss, even when calories are controlled. Focus on nutrient-dense options that keep you full and satisfied.
Prioritise Protein: Protein is key for maintaining muscle and keeping hunger at bay. Include lean meats, eggs, fish, beans, and tofu in your diet.
Load Up on Vegetables: Veggies are low in calories but high in volume, making them perfect for filling you up without overeating. Try leafy greens, broccoli, zucchini, and bell peppers.
Choose Whole Grains: Replace refined carbs like white bread and pasta with whole grains like quinoa, oats, and brown rice for longer-lasting energy.
Limit Processed Foods and Sugary Drinks: These are high in calories but low in nutrients, making them easy to overconsume.
3. Create an Appropriate Diet Plan
Designing your diet doesn’t have to be complicated.
Here’s a simple framework to follow:
Breakfast: A protein-rich option like Greek yoghurt with berries and a sprinkle of granola.
Lunch: A balanced plate with grilled chicken, a side of quinoa, and steamed vegetables.
Dinner: Salmon with roasted sweet potatoes and a side salad.
Snacks: Keep it simple with nuts, fruit, or boiled eggs.
4. Incorporate Cardio for Calorie Burn
Cardio exercises are great for burning calories and improving heart health.
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio each week.
Walking: A brisk walk is an easy way to get moving, especially for beginners.
Running: If you’re more advanced, running burns a lot of calories in a short amount of time.
Cycling or Swimming: Low-impact options that are great for joint health.
5. Don’t Forget Weight Training
Building muscle through strength training doesn’t just make you stronger—it also boosts your metabolism.
Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the more calories you’ll burn throughout the day.
Start Small: Use bodyweight exercises like push-ups, squats, and planks.
Progress Over Time: Gradually add weights or resistance bands as you build strength.
Aim for 2-3 Sessions Weekly: Focus on major muscle groups for a full-body workout.
6. Stay Consistent and Patient
Sustainable weight loss doesn’t happen overnight.
Unlike Ozempic, natural weight loss requires consistency and patience.
Celebrate small victories, stay committed to your plan, and remember that progress takes time.
Track Your Progress: Use a journal or app to log your meals, workouts, and weight changes.
Don’t Get Discouraged: Weight loss isn’t always linear, so focus on long-term trends instead of daily fluctuations.
The Bottom Line
While Ozempic may offer a shortcut to weight loss, natural methods like a calorie deficit, smart food choices, and regular exercise can yield similar results without relying on medication.
By understanding your body’s needs and making gradual changes, you can lose weight effectively and maintain your results for the long term.
All this probably sounds a bit overwhelming.
You could shortcut all the confusion and start losing weight and growing your glutes today.
Wouldn’t that be better than figuring all this out on your own?
Then it’s time to join my online coaching team, where I will get you building muscle and becoming a badass from day one.
And Check out of a few of my clients below, who’ve all lost weight following these basic principles.
I’m Aaron Schiavone, owner of Mind Muscle Personal Training. Over the past 9+ years I have helped women increase their self confidence, improve their relationship with food, improve their health, become stronger, fitter and happier..