Everything you need to know about sustainable weight loss without Ozempic
Hey Squadies,
If you’re like me and Brodie, you’ve probably seen advertisements and endorsements for Ozempic everywhere, praising it for revolutionizing weight loss. You’ve also probably noticed countless celebrities looking "thinner" than ever before and thought, “Hmm, I wonder if they are on Ozempic.” You might even see your neighbours or friends who have drastically changed their body composition overnight and wonder if they are also on Ozempic. The truth is, there’s a constant bombardment of Ozempic and other semaglutide drugs being promoted as an instant cure for weight loss, and it’s highly likely that you know someone who has been using them.
In case you aren’t familiar, Ozempic and other prescription medications for weight management and blood sugar control are undeniably popular because they promise significant results. They often lead to notable weight loss and improved blood sugar levels.
However, these drugs aren’t without their downsides. Common side effects include vomiting, diarrhea, nausea, and more concerning issues like significant loss of lean muscle mass and fatigue (according to Harvard Health). The loss of lean muscle mass is particularly worrying because it can have substantial negative long-term effects. Lean muscle mass is a critical determinant of a healthy individual, whether man or woman, as we age.
These concerns have led many people to seek natural alternatives that avoid these distressing side effects. Today, we’re going to give you a complete rundown on what Brodie and I believe to be the most effective way to not just lose weight, but most importantly, FEEL YOUR BEST while doing it. This is a crucial distinction, especially as parents. There isn’t a day that goes by that we don’t want to feel energized, healthy, and happy. While many weight loss drugs can be effective, they have major setbacks. We hope today’s guide can help you avoid them and make the change naturally!
P.S. My 21 Day Lean Summer Shred is starting on June 3, 2023. You can sign up on Tuesday, May 28, 2024. This challenge, whether you haven’t worked out in years or you’re a workout pro, will help you transform your body, confidence, and health before summer! Click this link to get your 30-day free trial now, and you can register for FREE on Tuesday!
Why are weight loss prescriptions so popular?
Prescription weight loss medications have surged in popularity for several reasons. First, they are seen as a quick and effective solution for those who struggle to lose weight through diet and exercise alone. I totally get this, and truthfully, traditional weight loss is HARD (but as you’ll find out below, it’s the exact reason why it’s so rewarding). With Ozempic, all you have to do is take it, and it instantly suppresses appetite, reduces calorie intake, and promotes feelings of fullness, making it easier to stick to a calorie-controlled diet. It seems like a no-brainer!
Secondly, medical companies are claiming there are NO SIDE effects. At face value again, it seems the risk vs. reward makes it the obvious choice when trying to lose weight. But hold your horses… let’s dive a little deeper!
Are there downsides to using Ozempic?
Yes! Many, and again, it is a case-by-case basis, but the consensus out there is that many who take weight loss drugs inadvertently miss out on the life-changing benefits of traditional weight loss methods, i.e., exercising and healthy eating. Firstly, you will be low energy due to the fact you're extremely suppressing your diet. Secondly, exercising provides COUNTLESS benefits aside just from burning extra calories. It improves your brain health, metabolic health, improves muscle mass, bone density, hormones, and so much more. It helps increase dopamine and serotonin levels, leaves you feeling proud and energized. These are the most valuable benefits of traditional methods, and when you miss out on these, you don't get anywhere near the same feel-good factors. Every single time Brodie and I finish our workouts we feel like entirely new people and there is NOTHING in the world that can mimic this feeling!
So if not weight loss drugs then what?
Firstly, this might sound obvious but exercise is the most vital and important thing any individual can do. I know this might seem like a huge mountain to climb, especially if it has been a long time since you last exercised, but believe me, YOU CAN DO IT because all that is required is simply starting. On day one, you might just get 10 minutes done, but believe me, that 10 minutes is so much better than nothing. All of the benefits listed above will start unfolding before your eyes. Your mood will improve, energy levels will skyrocket, your sleep will get better, your metabolism will ignite, and the list goes on and on and on.
If you want to start, my 21-day Lean Summer Shred is starting June 3rd, 2023. It will be 30 minutes of different movements for 21 days straight. Don't let that intimidate you because it is very doable. We will do HIIT workouts (with low impact options), strength training, guided walks and runs, stretching, Pilates, ab-specific work, and so much more. It will keep you feeling accomplished while seeing and FEELING incredible results.
Secondly, balanced eating. All we want to do during these 21 days is focus on BALANCE, not extremism that is associated with weight loss drugs. Trying to avoid the obvious bad foods like fast food and take-out is going to be key. There are a ton of recipes in the LEANSQUAD app, and if you put in your info in your bio, they will be tailored to you so you can stay in a small but manageable calorie deficit without feeling like you hate what you're doing! This is the key to any successful and SUSTAINABLE weight loss journey.
Third, try cutting out or limiting alcohol for a period of time. This might sound like a no-go, but believe me, if you do this for just 21 days, you will allow your body to rest and your metabolism to recharge. You will see a HUGE improvement in your sleep, which is essential for metabolic health, energy levels, and mood. This is the biggest benefit and one of the reasons why we are incorporating it in the 21-day Lean Summer Shred challenge.
Fourth, hydrate. Soooooo many of us don't drink enough water! Staying hydrated is crucial for maintaining energy levels, supporting digestion, and promoting overall health. Make sure to drink plenty of water throughout the day, aiming for at least 8 cups or more depending on your activity level.
Another often overlooked aspect of fat loss in particular is building and maintaining lean muscle mass. Building lean muscle mass actually increases your metabolism dramatically and not only that, improves your hormone functioning as well as tightens and tones your entire body. Simply doing cardio is nowhere near as beneficial as a combination of training that includes strength training!
What about Supplements?
This is a great question, and I love SUPPLEMENTS, although neither Brodie nor I think they are absolutely necessary. The first pillars are exercising regularly, hydrating, eating balanced meals daily, and focusing on sleep. If you do those things, THEN it's time to add in supplements which can help along your sustainable weight loss journey. Some supplements we love are listed below:
Caffeine: As a parent to 4 children, we love caffeine, and it's proven to give you a huge performance boost during your workouts (I also love it because it sometimes gives me the boost to get my workout done when I am feeling low energy).
Protein Powder: We both love this as it massively helps increase our protein intake right off the bat. Most people don't get sufficient protein intake daily.
Creatine: And YES, women should take this too! Huge benefits and one of the few supplements proven to work. It helps brain health, strength, and performance (don't worry ladies, it won't make you bulky).
Multivitamin: Ensures you're getting a broad spectrum of essential nutrients that might be missing from your diet.
Vitamin D: Our personal favourite because vitamin D, especially for us Canadians, is hard to come by. It makes a massive difference in mood, and we supplement all year round.
Final thoughts
While the allure of prescription medications may be strong, pursuing natural alternatives offers a path to wellness that prioritizes safety, efficacy, and sustainability. Navigating the landscape of weight management and blood sugar control means playing the long game and keeping your eye on more than just numbers on the scale. I promise you, as parents who want to feel our best, if you start following the basic guidelines we’ve listed above over time you will see and most importantly feel a dramatic difference in your body and mind. You will start enjoying and getting more out of every single day, we truly believe this.
If you want to join Brodie and I to help motivate you through all of these steps, each and every day then take advantage of my 30 day trial and join my 21 Day Lean Summer Shred when sign ups open tomorrow, Tuesday, May 27, 2024. This is for anyone and everyone who wants to feel their best!