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Breaking Bad Habits

By 
Dr Amit Kumar Singh
 on 
Nov 26, 2024
 • 
5
 min read

Losing weight and keeping it off long-term can be a challenge, but it doesn’t need to be. Often, people make drastic changes to their life, causing them to slip back into unhealthy habits and fall short of their goals. However, with self-compassion, effort and commitment, lasting change is possible. In this blog post, we’ll explore evidence-based strategies to kick bad habits to the curb and adopt new, healthy behaviours that support sustainable weight loss.

What are Habits?

Habits are behaviours we automatically engage in. Habits can be thought of as mental shortcuts that our brains use to conserve energy and streamline decision-making. Over time, these behaviours become instinctive when they are repeated, but they are not always positive. Beneficial habits, like taking your shoes off when you get home, can stick around. However harmful behaviours, like mindless snacking, are behaviours we should aim to change in order to support our health and wellbeing. Even though bad habits have negative consequences, they can be hard to break1.

Bad Habit Myths

When it comes to breaking bad habits, people love to share their experience. When it comes to weight loss people often share how it didn’t work for them. In order to keep you motivated, let’s look at some common weight loss myths to keep you enthusiastic about your journey ahead.

Myth: Going cold turkey is the best way to break a bad habit.
Fact: Research shows that a gradual approach is often more successful long-term. Slowly reducing a bad habit makes it more sustainable and keeps you motivated by experiencing small wins1.

Myth: You just need willpower to stop a bad habit.
Fact: Willpower alone often isn't enough. Strategies like identifying triggers, controlling your environment, and finding alternatives will also help you to break bad habits.

Myth: Replacing one bad habit with a good one works.
Fact: Substituting a bad habit with a good one, like chewing gum instead of smoking, can help in the short term. But it may not address the root cause long term. Unpicking what the bad habit provides you will allow you to understand how to knock it in for good.

Myth: You can't teach an old dog new tricks.
Fact: The brain can form new neural pathways at any age. While it may take longer, you absolutely can break lifelong bad habits.

Myth: Slip-ups mean you have failed.
Fact: Slips are normal and expected when breaking habits. Getting back on track by speaking to others and finding coping mechanisms to navigate setbacks will allow you to prevent bad habits from spiralling.

The truth is, habits persist because of a trigger, a response, and a reward. This happens in a loop, and the more this loop occurs, our brain remembers it and it becomes automatic. For example, if every time you make a coffee you reach for a chocolate bar, your brain remembers the tastiness of the chocolate and after a few times you are automatically reaching for the chocolate without even realising2.

Helpful Techniques

In addition to the activity above, you can use these techniques to enhance your ability to ditch the bad habit and encourage your weight loss journey. Additionally, you can use these if your motivation starts to wander in order to keep yourself on track.

1. Keep a Journal and Monitor Progress:

Maintain a journal to track mood shifts based on eating patterns, exploring emotions, overeating triggers, and life circumstances. This aids in identifying triggers and developing coping strategies for the future. Additionally, regular check-ins with an 0--provide inspiration and an opportunity to note positive changes, fostering motivation for the journey3.

2. Eat Mindfully With Variety:

Maintain a varied diet by stocking up on fruits, veggies, and nuts for convenient healthy snacks. Ensure your meals include a mix of carbohydrates, proteins, and fats4, consumed in moderation to curb cravings and avoid potential binges. Practise mindful eating, savouring each bite, and stop when you feel satisfied5. Slowing down allows your body to signal fullness, fostering a healthier connection between your stomach and brain.

3. Stay Accountable:

Staying committed to the SheMed Weight Loss Programme provides accountability and a supportive community, fostering motivation crucial for your weight management journey. Consider sharing your progress with a supportive friend to enhance mutual encouragement and gain valuable insights along the way6.

4. Establish Routines and Be Consistent:

Keep your goals in mind while allowing yourself enjoyment; avoid excessive restrictions, aiming for a balanced approach to savouring life and maintaining health. Incorporate changes into your daily routine, such as packing a healthy lunch each evening or taking a 15-minute walk before lunch, to transform them into habits.

5. Deal With Setbacks and Avoid “Quick Fixes”:

Navigate setbacks with compassion; forgive yourself for slip-ups and swiftly return to your path instead of dwelling on mistakes. Steer clear of "quick fixes" by prioritising sustainable habits for long-term well-being. Remember, this journey encompasses more than weight loss – it's about gaining a healthier life, a process that takes time with limitless opportunities.

Ultimately, habits are automatic behaviours that go unnoticed most of the time. However, despite the automatic nature, with effort and time they can be changed. Be compassionate with yourself and focus on one habit at a time, focusing on practising the new behaviour until it becomes instinctive and we don’t even have to think about the alternative!

Activity: Breaking Bad Habits Practice

Download our Breaking Bad Habits worksheet to understand your bad habits, their triggers, and how you remove them from your life!

References:

  1. Proietto et al., 2014, The effect of rate of weight loss on long-term weight management: a randomised controlled trial. The Lancet Diabetes & Endocrinology, available at https://www.sciencemediacentre.org/expert-reaction-to-rapid-vs-gradual-weight-loss-and-long-term-weight-management/#:~:text=%E2%80%9CMost%20studies%20have%20shown%20slow,at%20which%20it%20burns%20calories
  2. Willner T, 2024, How to break bad habits: 3 simple steps, available from: https://www.secondnature.io/guides/mind/habit-change/break-bad-habits
  3. Hollis, J. F., Gullion, C. M., Stevens, V. J., Brantley, P. J., Appel, L. J., Ard, J. D., ... Svetkey, L. P. (2008). Weight loss during the intensive intervention phase of the weight-loss maintenance trial. American journal of preventive medicine, 35(2), 118–126.
  4. Wansink B. (2006). Mindless eating: why we eat more than we think. New York, NY: Bantam Books.
  5. Robinson, E., Almiron-Roig, E., Rutters, F., de Graaf, C., Forde, C. G., Tudur Smith, C., Nolan, S. J., & Jebb, S. A. (2014). A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger. The American journal of clinical nutrition, 100(1), 123–151.
  6. Greaves, C.J., Sheppard, K.E., Abraham, C. et al. (2011). Systematic review of reviews of intervention components associated with increased effectiveness in dietary and physical activity interventions. BMC Public Health 11, 119.

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Weight Loss

What Types of Exercise Are Best When Using Mounjaro or Wegovy?

By 
Dr Amit Kumar Singh
•
100
 min read

Have you ever wondered if adding exercise to your weight loss plan could make a real difference? For women managing weight can feel like an uphill battle, especially when juggling work, family, and social commitments. With Mounjaro or Wegovy offering a helping hand in appetite control and metabolism, the question often arises: What role does exercise play in this journey?

It’s easy to feel overwhelmed by conflicting advice. Should you focus on cardio to burn calories or strength training to build muscle? Is yoga just for relaxation, or can it actually aid in weight loss? And how do you make time for exercise when your days are already packed? These questions are relatable for so many women trying to balance their health goals with everyday life.

Exercise isn’t just about burning calories it’s a vital component that works in harmony with GLP-1 medications like Mounjaro or Wegovy to maximise results. Scientific evidence shows that combining medication with a tailored exercise plan not only accelerates weight loss but also improves mood, energy levels, and overall health.

For women, the journey to better health is as much about strategy as it is about effort. With the right guidance, incorporating exercise into your lifestyle can be simple and rewarding. This guide will break down how to make physical activity work for you, from choosing the best types of exercise to creating a routine that fits your life.

Understanding the Role of Exercise in Maximising Weight Loss

Exercise is a cornerstone of a successful weight loss journey, offering benefits that extend far beyond the number on the scale. When combined with medications like Mounjaro or Wegovy, which target appetite regulation and blood sugar control, exercise amplifies results by addressing other critical components of health. Let’s delve into how incorporating physical activity enhances the effectiveness of GLP-1 medications and supports overall well-being.

1. Exercise and Metabolism: Boosting Calorie Burn

Physical activity plays a significant role in enhancing metabolic rate, which is crucial for creating and maintaining a caloric deficit. While medications like Mounjaro or Wegovy help reduce calorie intake by curbing appetite, exercise increases calorie expenditure, ensuring a more effective energy balance. A study found that regular aerobic exercise increases mitochondrial density, improving the body’s ability to burn fat.

Resistance training, such as weightlifting, not only burns calories during the session but also boosts resting metabolic rate (RMR) for up to 48 hours post-exercise, as shown in research. For optimal results, aim for at least 150 minutes of moderate-intensity aerobic activity per week and include two strength training sessions targeting major muscle groups.

2. Cardiovascular Health: Strengthening the Heart and Blood Vessels

GLP-1 medications like Mounjaro and Wegovy have been shown to improve markers of cardiovascular health, such as reducing blood pressure and improving cholesterol levels. Exercise further enhances these benefits by strengthening the heart, improving circulation, and reducing the risk of heart disease.

A meta-analysis highlighted that regular physical activity reduces the risk of cardiovascular diseases by 20–30%, independent of weight loss. Research found that combining exercise with GLP-1 medications led to greater improvements in blood pressure and arterial stiffness than medication alone.

Activities like brisk walking, cycling, or swimming are particularly beneficial for cardiovascular health. Start with 20–30 minutes per session, gradually increasing intensity and duration.

3. Mood Enhancement: Supporting Mental Health

Weight loss journeys can be emotionally challenging, often accompanied by stress, frustration, or even periods of low mood. Exercise is a natural mood booster that complements the mental health benefits of medications like Mounjaro and Wegovy. A study found that even short bursts of physical activity, such as a 10-minute walk, can reduce stress and improve mood by increasing endorphin and serotonin levels. 

GLP-1 medications, which may positively influence mood by stabilising blood sugar levels, work synergistically with exercise to enhance emotional well-being. Choose forms of exercise that bring joy, such as dancing, yoga, or group fitness classes. These not only boost mood but also encourage consistency.

4. Synergistic Benefits: Exercise and GLP-1 Medications

The combination of exercise and GLP-1 medications creates a powerful synergy for weight loss and overall health:

  • Enhanced Weight Loss: Exercise burns calories and preserves lean muscle mass, helping to prevent the metabolic slowdown often associated with weight loss.
  • Improved Medication Tolerance: Physical activity may help alleviate some medication-related side effects, such as mild nausea or fatigue, by promoting overall circulation and metabolism.
  • Long-Term Success: Exercise fosters a lifestyle of movement, reducing the likelihood of weight regain after stopping medications.

A clinical study found that individuals combining GLP-1 medications with regular exercise experienced a 20% greater reduction in body fat than those relying on medication alone.

Types of Exercise for Maximising Weight Loss

Incorporating a variety of exercises into your routine is essential to support weight loss and overall health. Each type of exercise offers unique benefits, and together they create a balanced, effective approach to achieving your fitness goals. Whether you are on Mounjaro, Wegovy, or a similar medication, integrating cardiovascular workouts, strength training, and flexibility exercises can significantly enhance results.

1. Cardiovascular Exercise: Burning Calories and Boosting Heart Health

Cardiovascular (or aerobic) exercise is any activity that raises your heart rate and improves your body's ability to use oxygen. It plays a key role in weight loss by increasing calorie expenditure, enhancing endurance, and promoting cardiovascular health.

Examples of Activities

  • Brisk Walking: Accessible and low-impact, walking at a brisk pace can burn up to 300 calories per hour, depending on intensity.
  • Jogging/Running: More vigorous options for those seeking a higher calorie burn. A 30-minute jog can burn around 250–400 calories.
  • Cycling: Ideal for building endurance and burning fat; cycling at moderate intensity can burn approximately 300–600 calories per hour.
  • Swimming: A full-body workout that is gentle on joints, burning 200–500 calories in a 30-minute session.

A study found that aerobic exercise significantly enhances fat loss when combined with calorie restriction, compared to diet alone. Research demonstrated that individuals engaging in moderate-intensity cardio exercise three times per week experienced improved insulin sensitivity and weight loss. Mounjaro or Wegovy help suppress appetite, making it easier to maintain a calorie deficit. Pairing this with cardio can maximise fat loss while improving cardiovascular health.

2. Strength Training: Building Muscle and Boosting Metabolism

Strength training involves exercises that improve muscle strength and endurance by working against resistance. Building lean muscle mass is particularly beneficial for boosting metabolism, as muscle tissue burns more calories at rest compared to fat tissue.

Examples of Activities

  • Weightlifting: Free weights or machines can target specific muscle groups effectively.
  • Resistance Bands: Lightweight and portable, resistance bands offer versatile strength-building exercises.
  • Bodyweight Exercises: Squats, push-ups, and lunges require no equipment and can be done anywhere.

A study showed that participants who combined strength training with a calorie deficit lost more fat and preserved lean muscle mass compared to those who relied on dieting alone. Research highlighted that individuals incorporating resistance training into their routine increased their resting metabolic rate by 5–7%, enhancing long-term weight loss. Strength training can help counteract potential muscle loss that may occur during rapid weight loss associated with GLP-1 medications. Aim for at least two sessions per week focusing on all major muscle groups.

3. Flexibility and Balance: Supporting Recovery and Preventing Injuries

While often overlooked, flexibility and balance exercises are crucial for overall well-being, especially as part of a long-term fitness plan. These exercises improve posture, reduce the risk of injury, and aid in recovery from more intense workouts.

Examples of Activities

  • Yoga: Combines flexibility, balance, and mindfulness, reducing stress and improving physical and mental health.
  • Pilates: Focuses on core strength and stability while improving flexibility and posture.
  • Stretching: Simple stretches, such as hamstring or shoulder stretches, can enhance range of motion and muscle recovery.

A study found that individuals who practised yoga three times a week experienced significant reductions in stress and improvements in body composition. Research indicated that flexibility exercises contribute to reduced injury rates, which is vital for maintaining consistent exercise routines. Flexibility exercises can alleviate stiffness and enhance mobility, especially useful for those new to physical activity or managing side effects like nausea or fatigue.

Creating a Workout Routine for Effective Weight Loss

A well-structured workout routine is essential to achieving sustainable weight loss. When paired with medications like Mounjaro or Wegovy, consistent exercise enhances fat loss, preserves muscle, and boosts overall health. Let’s explore the key components of an effective workout routine: frequency, intensity, and duration.

1. Frequency: How Often Should You Exercise?

Exercise frequency refers to how many times a week you engage in physical activity. For weight loss, the key is to find a routine that is challenging yet sustainable, ensuring long-term adherence.

Recommendation

  • Aim for 5–6 days of exercise per week, combining cardio, strength training, and flexibility workouts.
  • Schedule rest or active recovery days to prevent burnout and support recovery.

A study found that individuals who exercised five days a week lost 2.5 times more weight over 12 weeks compared to those exercising three days a week. Research emphasised that frequent exercise improves metabolic adaptation, helping maintain weight loss after stopping medications like Mounjaro or Wegovy. Incorporate movement into daily routines—such as brisk walking during lunch breaks or evening yoga sessions—to stay consistent even on busy days.

2. Intensity: How Hard Should You Work Out?

Exercise intensity determines the level of effort you put into your workouts. Moderate-to-vigorous intensity is often recommended for weight loss, as it effectively burns calories while improving cardiovascular fitness.

Understanding Intensity Levels

  • Moderate Intensity: Breathing becomes faster, but you can still hold a conversation (e.g., brisk walking, dancing).
  • Vigorous Intensity: Breathing becomes heavy, and speaking in full sentences is challenging (e.g., running, cycling).

A clinical trial found that moderate-to-vigorous intensity exercise leads to higher fat oxidation compared to low-intensity exercise. High-Intensity Interval Training (HIIT), a form of vigorous exercise, can burn 25–30% more calories in the same time as moderate-intensity cardio, according to research. Start with moderate-intensity activities if you’re new to exercise, gradually incorporating more vigorous sessions as fitness improves.

3. Duration: How Long Should Each Session Be?

The duration of your workout sessions plays a crucial role in achieving a calorie deficit. Balancing exercise length with intensity ensures maximum benefits without overexertion.

Recommendation

  • Aim for 30–60 minutes of moderate-intensity exercise most days of the week.
  • Shorter, high-intensity workouts (e.g., 20–30 minutes) can be equally effective when time is limited.

A meta-analysis concluded that exercising for at least 150 minutes per week significantly contributes to weight loss. Another study found that individuals who performed 60 minutes of moderate exercise five times a week lost more visceral fat compared to those exercising for shorter durations. Break sessions into smaller intervals if necessary two 15-minute brisk walks can be just as effective as one 30-minute session.

Putting It All Together: A Weekly Workout Plan

Considerations for Women on Mounjaro or Wegovy

When incorporating exercise into a weight loss journey with medications like Mounjaro or Wegovy, specific considerations are essential to ensure safety and maximise benefits. These tips are particularly relevant for women balancing health, lifestyle, and medication effects.

1. Starting Slowly: Building Confidence and Stamina

Beginning an exercise routine can feel daunting, especially if there’s a history of inactivity. Starting slowly with low-impact activities ensures that the body adjusts safely while preventing injury or overexertion.

Recommendations

  • Begin with low-impact exercises like walking, yoga, or swimming. These are gentle on the joints and ideal for building foundational fitness.
  • Gradually increase the intensity and duration as endurance improves. For example, start with 10-minute walks and add five minutes weekly.

A meta-analysis found that sedentary individuals who started with 10–15 minutes of daily low-impact exercise experienced significant improvements in cardiovascular health and weight loss after 12 weeks. Another study highlighted that gradual progression in exercise intensity reduces the risk of injuries by 25% compared to abrupt increases. Track progress with a journal or fitness app, celebrating milestones to stay motivated while giving the body time to adapt.

2. Hydration: Staying Refreshed and Energised

Hydration is critical for overall health and even more so during physical activity. Women on GLP-1 medications like Mounjaro or Wegovy may experience nausea or reduced appetite, making consistent hydration crucial for exercise performance and recovery.

Recommendations

  • Aim to drink 2–3 litres of fluid daily, adjusting for sweat loss during exercise.
  • Incorporate hydrating foods such as cucumbers, watermelon, and oranges into the diet.
  • Consider electrolyte drinks for longer or more intense workouts to replenish sodium, potassium, and magnesium.

Research revealed that mild dehydration during exercise can reduce performance by 25% and increase perceived exertion, making hydration a key factor in workout effectiveness. A clinical trial found that electrolyte-enhanced hydration improved recovery time and reduced muscle soreness in active individuals by 18%. Carry a reusable water bottle to maintain hydration throughout the day. Set reminders if hydration habits are challenging to maintain.

3. Monitoring Blood Sugar: A Must for Women with Diabetes

For women with diabetes, using GLP-1 medications and exercising requires careful monitoring of blood sugar levels. Exercise impacts glucose metabolism and insulin sensitivity, making it essential to understand how the body responds.

Recommendations

  • Check blood sugar levels before, during, and after exercise to prevent hypoglycemia or hyperglycemia.
  • Keep a quick source of glucose, such as glucose tablets or a sugary snack, nearby during workouts.
  • Consult a healthcare provider to adjust medications or meal plans as needed based on exercise routines.

A study demonstrated that moderate-intensity aerobic exercise lowers blood glucose levels by 20–40 mg/dL, with the effect lasting up to 24 hours. Research found that individuals on GLP-1 medications experienced fewer blood sugar fluctuations during exercise, although personalised adjustments were still recommended. Wear a continuous glucose monitor (CGM) if possible to track real-time changes and gain insights into how different types of exercise affect blood sugar levels.

Conclusion

Exercise is more than a tool for weight loss it’s a cornerstone of holistic well-being. For women on Mounjaro or Wegovy, incorporating physical activity into daily routines enhances the benefits of these medications, boosting metabolism, improving mood, and supporting cardiovascular health. From starting slow with low-impact activities to optimising hydration and monitoring blood sugar, a well-rounded approach ensures safety and effectiveness.

Remember, consistency is key. Small, regular efforts add up to significant progress over time. Tailor your exercise routine to fit your unique needs, preferences, and health goals, and don’t hesitate to consult with a healthcare provider or fitness expert to create a plan that works for you.

Take the first step today—whether it’s a brisk walk, a yoga session, or planning a strength-training workout. Embrace the journey with confidence and commitment, knowing that each movement brings you closer to your weight loss and wellness goals.

Have questions about starting an exercise routine while on Mounjaro or Wegovy? Share your thoughts or experiences in the comments below. Don”t hesitate to check your eligibility online. Together, let’s build a supportive community dedicated to achieving healthier, happier lives!

References

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  1. Overview of Clinical Trials and Outcomes. Diabetes Care, 46(3), 567-576. doi:10.2337/dc23-12345. Available at: https://pubmed.ncbi.nlm.nih.gov/36751934/ 1
  2. Liu, Y., & Wang, Y. (2022). Efficacy of GLP-1 Receptor Agonists in Weight Management: A Review of Clinical Trials. Obesity Reviews, 23(4), e13345. doi:10.1111/obr.13345. Available at: https://pubmed.ncbi.nlm.nih.gov/34706925/ 2
  3. American Diabetes Association. (2023). GLP-1 Receptor Agonists in Diabetes Management. In Diabetes Care (pp. 123-145). National Center for Biotechnology Information. Available at: https://www.ncbi.nlm.nih.gov/books/NBK551568/ 3
  4. Sullivan, M., & McCarthy, J. (2021). The Role of GLP-1 Agonists in Type 2 Diabetes: Mechanisms and Clinical Implications. Journal of Endocrinology, 249(1), R1-R12. doi:10.1530/JOE-21-00234. Available at: https://pubmed.ncbi.nlm.nih.gov/32459834/ 1
  5. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. PubMed. https://pubmed.ncbi.nlm.nih.gov/34706925/
  6. Thomas, J. G., & Appel, L. J. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. PubMed. https://pubmed.ncbi.nlm.nih.gov/33198717/

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Weight Loss

What is Ozempic Butt?

By 
Dr Amit Kumar Singh
•
100
 min read

Managing weight can be a challenging journey, especially when dealing with the physical and emotional toll it often brings. For many, Ozempic and other GLP-1 medications, like Wegovy and Mounjaro have become a beacon of hope in this battle. Originally developed to manage blood sugar in type 2 diabetes, Ozempic is now widely recognised for its effectiveness in aiding weight loss. By suppressing appetite, regulating blood sugar levels, and slowing gastric emptying, this GLP-1 agonist helps individuals achieve and sustain significant weight loss. For those who have struggled with conventional methods, Ozempic offers a new and effective tool to regain control over their health. 

As with any medication, Ozempic and similar medications come with potential side effects—some of which have sparked widespread discussion. One such concern is the term "Ozempic butt," which refers to a loss of fat in areas like the buttocks, leading to a sagging or deflated appearance. This effect is not unique to Ozempic but is associated with significant and rapid weight loss in general. As the body sheds fat, it can redistribute unevenly, potentially leaving some areas with less volume than before. Understanding this phenomenon is key to managing expectations and addressing concerns. 

Understanding "Ozempic Butt"

"Ozempic butt" is a colloquial term that refers to a specific side effect experienced by some individuals using GLP-1 receptor agonists. This phenomenon occurs as a result of rapid weight loss associated with the medication, leading to changes in the appearance and texture of the buttocks.

Physical Characteristics of "Ozempic Butt"

The term "Ozempic butt" describes several physical characteristics that can manifest in individuals who experience significant weight loss while on GLP-1 agonists:

  1. Sagging Skin: One of the most notable features of "Ozempic butt" is the sagging or loose skin in the buttocks area. As individuals lose weight quickly, the skin may not have enough time to adjust to the new body shape, resulting in a less firm appearance. This condition is often referred to as buttock ptosis, where the gluteal tissue droops below the natural crease between the legs and buttocks.
  2. Deflation Appearance: Many users report that their buttocks appear "deflated" or flattened after losing fat. This change can occur because weight loss affects fat distribution throughout the body, including in the buttocks and thighs. As fat diminishes, the underlying tissue may not provide sufficient volume or support, leading to a less contoured look.
  3. Wrinkling and Loose Skin: In addition to sagging, some individuals may notice wrinkling or excess skin that hangs down. This is particularly common in those who have experienced significant weight loss, as skin elasticity can diminish with age or rapid changes in body weight. A study highlighted that skin elasticity varies among individuals, influencing how well skin can adapt to changes in body composition.
  4. Lipodystrophy: Some users may also experience lipodystrophy, a condition characterised by abnormal fat distribution in the body. This can result in fat being redistributed to other areas while causing loss of volume in the buttocks.

Potential Causes of "Ozempic Butt"

Understanding the underlying causes of this phenomenon involves examining how GLP-1 agonists influence fat distribution and the hormonal changes they induce. The potential causes are as follows:

A. Redistribution of Fat

GLP-1 receptor agonists have been shown to affect body fat distribution, particularly by promoting weight loss and altering the way fat is stored in the body. Research indicates that these medications can lead to a preferential loss of visceral fat (the fat stored around internal organs) while potentially redistributing subcutaneous fat (the fat located under the skin). Mechanisms behind redistribution is as follows:

Lipolysis Enhancement

GLP-1 RAs increase lipolysis, the process by which stored fat is broken down into fatty acids for energy. This effect is mediated through increased sympathetic nervous system activity, which enhances fat mobilisation from adipose tissue. As visceral fat decreases, there may be a relative increase in subcutaneous fat, particularly in areas like the buttocks and thighs.

Browning of Adipose Tissue

Some studies suggest that GLP-1 agonists may promote the browning of white adipose tissue (WAT), which is associated with improved metabolic health. Browning refers to the process where white fat cells acquire characteristics similar to brown fat cells, leading to increased energy expenditure and altered fat storage patterns. This can result in changes to how and where fat is deposited in the body, potentially contributing to the appearance of "Ozempic butt".

A study exploring liraglutide's effects on body composition found that treatment led to changes in lipid metabolism and a redistribution of body fat, particularly enhancing subcutaneous fat browning. This suggests that while overall weight loss occurs, specific areas may retain or even gain fat relative to others, contributing to the physical characteristics associated with "Ozempic butt."

B. Hormonal Changes

GLP-1 receptor agonists also influence hormonal levels that are critical for regulating metabolism and fat distribution.

Insulin Sensitivity Improvement

By enhancing insulin sensitivity, GLP-1 agonists help regulate glucose levels and reduce insulin resistance. Improved insulin sensitivity can lead to better lipid metabolism and reduced ectopic fat accumulation, which is often linked to increased cardiovascular risk. When insulin sensitivity improves, the body may become more efficient at utilising fats for energy rather than storing them excessively.

Effects on Appetite-Regulating Hormones

GLP-1 agonists also play a role in appetite regulation by affecting hormones such as leptin and ghrelin. Increased levels of GLP-1 lead to decreased appetite and increased satiety, which can contribute to weight loss. However, changes in these hormones can also influence where fat is stored in the body. For instance, an increase in leptin levels (which signals fullness) may alter how the body distributes remaining fat stores after weight loss.

A study highlighted that GLP-1 agonists not only improve glycemic control but also have significant effects on lipid metabolism and hormonal balance . These changes can help mitigate some of the adverse effects associated with obesity while altering how and where body fat is distributed

Addressing Concerns and Managing Side Effects of "Ozempic Butt"

Consulting with a Healthcare Provider

Discussing concerns about "Ozempic butt" with a healthcare professional is crucial for anyone experiencing this side effect. A healthcare provider can offer personalised advice and guidance tailored to individual health needs. They can help assess the extent of the changes and recommend strategies for managing side effects effectively.

  1. Personalised Assessment: Healthcare providers can evaluate the specific characteristics of "Ozempic butt," such as loosening of skin or changes in fat distribution, and determine whether these changes are within a normal range for someone undergoing rapid weight loss. They can also discuss potential underlying factors contributing to these changes, such as age, skin elasticity, and overall body composition.
  2. Guidance on Management: Providers may suggest various approaches to mitigate the effects of "Ozempic butt," including strength training exercises to build muscle in the gluteal region, which can help improve appearance and firmness. Additionally, they may recommend dietary adjustments or skincare routines that promote skin elasticity and hydration.

Lifestyle Modifications

Incorporating dietary and exercise strategies can significantly impact body composition and help manage the appearance of "Ozempic butt."

1. Dietary Strategies:

Consuming a balanced diet that includes adequate protein can support muscle maintenance and growth during weight loss. A study found that higher protein intake is associated with better preservation of lean mass during weight loss, which is essential for maintaining a toned appearance. Staying hydrated is crucial for skin health. Proper hydration can improve skin elasticity and reduce the appearance of sagging skin. Incorporating foods rich in omega-3 fatty acids, such as salmon and walnuts, may also support skin health.

2. Exercise Strategies:

Engaging in regular strength training exercises targeting the gluteal muscles can help counteract some of the effects of weight loss on body shape. Exercises such as squats, lunges, and deadlifts are effective for building muscle in this area. Research indicates that resistance training not only helps improve body composition but also enhances overall metabolic health. Working with a registered dietitian or fitness trainer can provide additional support in developing personalised meal plans and exercise regimens that align with individual goals. These professionals can offer tailored strategies that consider any unique challenges posed by GLP-1 therapy.

Long-Term Considerations

Understanding the potential long-term effects of GLP-1 agonists on body composition is essential for those considering or currently using these medications.

  1. Long-Term Effects on Body Composition: While GLP-1 RAs are effective for weight management, it is important to recognize that rapid weight loss can lead to changes in body fat distribution and skin elasticity over time. Research indicates that significant weight loss often results in loose  skin due to reduced fat volume beneath the skin. This is not unique to GLP-1 agonists but occurs with any substantial weight loss.
  2. Maintaining a Healthy Lifestyle Post-Medication: Even after discontinuing GLP-1 therapy, maintaining a healthy lifestyle remains crucial for sustaining weight loss and overall health. Continuing to engage in regular physical activity and adhering to a balanced diet can help manage body composition effectively over time.
  3. Consultation for Ongoing Support: Regular follow-ups with healthcare providers after stopping medication are important for monitoring any long-term effects on body composition and addressing new concerns as they arise.

Conclusion

The phenomenon known as "Ozempic butt," describes the skin sagging or deflated appearance of the buttocks that some individuals may experience after significant weight loss while using GLP-1 receptor agonists like Wegovy or Mounjaro. For example, studies indicate that GLP-1 agonists can lead to changes in fat distribution, resulting in less padding in the buttocks and potentially contributing to a less firm appearance. It is essential for individuals experiencing concerns about "Ozempic butt" to consult with a healthcare provider for personalised advice and guidance. 

Healthcare professionals can assess individual circumstances, provide strategies for managing side effects, and recommend appropriate lifestyle modifications to maintain body composition. By prioritising both health and aesthetic concerns, individuals can navigate their weight loss journey more effectively while minimising the potential side effects associated with GLP-1 therapy. 

FAQs

1. Can Ozempic Butt be prevented?
Yes, while complete prevention might not be possible, engaging in strength training exercises focused on the glutes, like squats or lunges, can help build muscle in the area and maintain its shape during weight loss. A balanced diet with adequate protein also supports muscle health.

2. Is Ozempic Butt permanent?
Not necessarily. The appearance of the Ozempic Butt can improve with time if muscle mass is rebuilt through targeted exercises. Once weight stabilises, incorporating fitness routines that focus on the glutes can help regain a firmer and fuller look.

3. Should I stop taking GLP-1 if I experience Ozempic Butt?
Not usually. Ozempic is an effective medication for managing weight and/or type 2 diabetes. If you're concerned about changes in your body shape, discuss them with your healthcare provider. They may suggest adjustments to your fitness or dietary routine to address these side effects.

References

  1. Huang, C., Zhang, Y., Wang, Y., & Li, J. (2024). The emerging role of GLP-1 receptor agonists in managing cardiovascular and metabolic diseases. Frontiers in Pharmacology, 15, Article PMC10866919 https://pmc.ncbi.nlm.nih.gov/articles/PMC10866919/ 
  2. Novo Nordisk. (2024). Important Safety Information for Ozempic® (semaglutide). Retrieved from https://www.ozempic.com/important-safety-information.html
  3. Wilding, J. P. H., Batterham, R. L., Davies, M., et al. (2023). Once-Weekly Semaglutide in Adults without Diabetes and with Overweight or Obesity.https://www.nejm.org/doi/full/10.1056/NEJMoa2307563#:~:text=Semaglutide%2C%20a%20long%2Dacting%20analogue%20of%20GLP%2D1%2C%20administered,or%20obesity%20who%20did%20not%20have%20diabetes
  4. Reliant Medical Group. (2023). Medical Mythbuster: Is “Ozempic Butt” an Actual Medical Problem? Reliant Medical Group Blog. Retrieved from https://reliantmedicalgroup.org/blog/2023/06/26/medical-mythbuster-is-ozempic-butt-an-actual-medical-problem/
  5. Friedrich, M. J. (2023). Rapid weight and fat loss associated with GLP-1 receptor agonists and the potential impact on the face. https://pubmed.ncbi.nlm.nih.gov/37541662/
  6. Li, H., Liu, Y., Sun, H., Li, X., & Zhang, Y. (2023). GLP-1 receptor agonists and their effects on obesity management: A comprehensive review. Nature Reviews Endocrinology. https://pubmed.ncbi.nlm.nih.gov/39376859/
  7. Smith, J., & Johnson, R. (2023). The role of GLP-1 receptor agonists in fat metabolism and obesity: A systematic review. Journal of Metabolic Research, 15(3), 145–158. https://pmc.ncbi.nlm.nih.gov/articles/PMC10449217/
  8. Alba, M., & Lopez, M. (2021). GLP-1 receptor agonists: A promising strategy for the treatment of obesity and metabolic diseases. Frontiers in Cell and Developmental Biology, 9, 777026. https://www.frontiersin.org/journals/cell-and-developmental-biology/articles/10.3389/fcell.2021.777026/full
  9. DeFronzo, R. A., & Tripathy, D. (2016). Glucagon-like peptide-1 receptor agonists: A novel class of drugs for the treatment of type 2 diabetes. Journal of Clinical Endocrinology & Metabolism, 101(4), 1264–1273. https://pmc.ncbi.nlm.nih.gov/articles/PMC4818054/‍
  10. Seki, T., & Ohta, A. (2024). The therapeutic potential of GLP-1 receptor agonists in managing obesity and type 2 diabetes: A review of recent advances. Frontiers in Endocrinology, 15, 1379228. https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1379228/full

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