How To Lose Weight Without Ozempic: 8 Methods That Work

how to lose weight without ozempic

Ozempic is all the rage right now, but before you jump on the Ozempic weight loss bandwagon, have you considered trying to lose weight without Ozempic?

Losing weight can be a challenging journey, but with the right strategies, it is achievable and sustainable. 

The only way to lose weight without relying on medications like Ozempic is by creating a calorie deficit. 

Believe it or not, this is something you can achieve on your own without Ozempic.

You may be unsure of how to start a calorie deficit or how to maintain it, but do not worry as I am going to explain how you can make a calorie deficit work for you.

I am going to explore with you various methods to count calories easily and explain why some individuals may prefer to lose weight on their own, rather than taking Ozempic.

Let’s dive in!

How To Lose Weight Without Ozempic

In order to lose weight without Ozempic, you will need to create a calorie deficit. A calorie deficit is the only way for your body to burn fat and to lose weight.

What is the overall best way to maintain a calorie deficit? Counting calories.

Counting calories is not as burdensome as it may seem, and it is a sure fire way for you to make sure you are not consuming far too many calories than you need.

First, let’s explain a little bit how a calorie deficit works.

Understanding the Importance of a Calorie Deficit

Before we delve into the methods of losing weight without Ozempic, let’s understand the concept of a calorie deficit. 

Essentially, a calorie deficit means consuming fewer calories than your body burns, resulting in weight loss. 

A calorie deficit relies on one major thing, your basal metabolic rate.

This is how many calories your body burns just by staying alive and your body performing its major vital functions such as breathing, your heart pumping blood to your vital organs, and even twitching. 

Let’s say for example, you calculated your basal metabolic rate, and the calculation is telling you that you require 2,200 calories daily to maintain your current weight.

If you are someone who exercises already, you can choose to calculate your TDEE (Total Daily Energy Expenditure) which is your basal metabolic rate + activity considered.

You can use an easy BMR calculator or TDEE calculator to get your own estimate.

In order to create a calorie deficit that will cause you to burn fat, you just need to consume less than this amount.

You can also check out this easy calorie deficit calculation hack.

This is where calorie counting comes into play. 

Counting calories at first and staying 300-500 calories below your maintenance calories will assure that you are adhering to a caloric deficit and will begin to see weight loss.

Perfecting Your Calorie Deficit 

Of course when you first begin your calorie deficit, you may need to tweak the total number of calories you consume on a daily basis in order for fat loss to occur.

If you are not seeing any weight loss in the first week or two after starting a calorie deficit, slowly drop your calories by 100 or so per day and track again the following week.

Eventually, you will hit a sweet spot where your body begins to burn body fat for fuel and you can adjust from there as you continue to lose weight.

Losing weight IS something that you can achieve on your own, without Ozempic, but it is not something that occurs overnight.

Losing weight on your own with a calorie deficit takes time. Some weeks you may not see any weight loss, and this is okay!

As long as you maintain a calorie deficit and count calories over time, you will see gradual weight loss.

What Is Ozempic And How Does It Cause Weight Loss?

Ozempic is a relatively new injectible drug created in 2012 that is most widely known as of now for its ability to help people lose weight.

Ozempic’s original use is for type 2 diabetes and it is not marketed as a weight loss drug. It is used as an off label drug for weight loss.

This means providers are able to prescribe Ozempic even if someone is not diabetic to promote weight loss as an off-label use, when weight loss might still be obtainable on their own by diet and exercise.

How exactly does Ozempic cause weight loss?

Ozempic’s active ingredient, semaglutide, belongs to a class of drugs known as glucagon-like peptide-1 receptor agonists (GLP-1 RAs).

Similar drugs that act like Ozempic that you may have heard of might be Mounjaro, Trulicity, or Rybelsus.

Apart from its primary function of controlling blood sugar levels, Ozempic has also shown significant benefits in promoting weight loss.

The weight loss effects of Ozempic are believed to be multifactorial.

First and foremost, it acts on special receptors in the brain, known as GLP-1 receptors which help to regulate appetite and reduce food cravings.

By increasing feelings of fullness and satiety, Ozempic can lead to a decrease in caloric intake, which in turn contributes to weight loss.

Furthermore, Ozempic slows down the emptying of the stomach, which delays the absorption of nutrients and helps control blood sugar levels.

This slower gastric emptying can promote a prolonged feeling of fullness and reduce overeating.

Ozempic has also been found to enhance the body’s sensitivity to insulin, which is essential for glucose metabolism.

Improved insulin sensitivity can lead to better utilization of glucose for energy production instead of storing it as fat, thereby aiding in weight loss.

It is important to note that the exact mechanisms by which Ozempic induces weight loss are still being studied, and individual responses may vary.

It is also important to know that Ozempic can only be obtained with a prescription from a doctor.

There is no shame in taking Ozempic if you and your doctor feels it is necessary, but maybe you haven’t tried to lose weight on your own or maybe you did and saw no results.

Maybe the problem is that you don’t know how to lose weight on your own, or maybe what you were trying was not done correctly.

Why Losing Weight Without Ozempic Is Better

You might be wondering, are there any benefits to losing weight on your own rather than relying on medication such as Ozempic? The answer is yes.

There are actually a vast array of reasons why losing weight on your own without Ozempic is beneficial to you, and the reasons include: 

  • Greater Sense of Personal Achievement

Opting for weight loss without relying on Ozempic allows you to take full ownership of your weight loss journey.

By making lifestyle changes, managing your diet, and engaging in regular exercise, you can experience a greater sense of personal accomplishment and self-empowerment.

You will be amazed how great you will feel after you lose weight and you realize how hard you have worked and that you did it all on your own using determination and willpower.

  • Enhanced Long-Term Sustainability

Embracing a natural approach to weight loss promotes the development of sustainable habits.

By focusing on healthy eating, portion control, and physical activity, you can establish lifestyle changes that are more likely to be maintained in the long run, leading to sustainable weight management and overall wellness.

If you start taking Ozempic to lose weight, what will happen once you stop taking it? Will you gain it all back.

By losing weight on your own, you will know exactly how to keep the weight off after you lose it for the long term.

  • Cost Savings

Prescription medications like Ozempic can be expensive, and not everyone may have access to affordable healthcare coverage to pay for it.

Opting for weight loss without Ozempic can help individuals avoid the financial burden associated with medication costs, making their weight loss journey more budget-friendly.

  • Holistic Approach to Health

Choosing to lose weight without Ozempic could encourage you to adopt a holistic approach to your health.

By focusing on lifestyle modifications, nutrition, and exercise, you can address multiple aspects of your well-being, promoting overall health and vitality beyond weight loss alone.

  • Minimization of Potential Side Effects

Like any medication, Ozempic may come with potential side effects and interactions.

By choosing to lose weight naturally, you can potentially avoid the risks associated with drug-related side effects, leading to a healthier and more comfortable weight loss experience.

  • Customization to Individual Needs

Weight loss without Ozempic allows for greater customization to individual needs and preferences.

You can tailor your diet and exercise routines to suit your unique requirements, ensuring a more personalized and enjoyable weight loss journey.

  • Development of Healthy Habits

Opting for a medication-free weight loss approach provides an opportunity to develop and reinforce healthy habits.

By focusing on nutrition, portion control, and regular physical activity, you can cultivate lifelong habits that support your overall health and well-being.

Easy Methods to Lose Weight Without Ozempic

The methods listed below are all ways to maintain the only tool needed to burn fat and to lose weight, a calorie deficit.

These are all methods that I have personally used and have gotten me the most success on my weight loss journey, and it is a great idea to practice them to find success in your weight loss journey without the use of medications such as Ozempic.

If a calorie deficit is new to you, these methods will be a game changer and will allow you to understand how weight loss works.

If you have tried a calorie deficit before and failed with no idea as to why, then try these methods out for sure!

Method 1: Using Smartphone Apps

One of the easiest and most convenient ways to count calories is by using smartphone apps specifically designed for this purpose. 

Apps like MyFitnessPal, Lose It!, and Cronometer are popular choices. 

They allow you to track your food intake by searching their extensive databases for the foods you eat, providing you with the calorie information. 

Some apps even allow you to scan barcodes for quick and accurate tracking.

I use MyFitnessPal and use the barcode scanner and it is so quick and easy to do.

To make the most of these apps, create a profile with your current weight, height, and activity level. 

Set a realistic weight loss goal, and the app will calculate your daily calorie target. 

Remember to log everything you consume throughout the day, including beverages and snacks.

Also, make sure you are being on point, honest, and accurate with how many calories you are consuming when you enter them. 

Additionally, these apps often provide additional features such as tracking macronutrients, setting reminders, and connecting with friends for added support.

Related Post: Do Calories Reset At Midnight?

Method 2: Food Diary

If you prefer a more hands-on approach, keeping a food diary can be a helpful way to track your calorie intake. 

All you need is a notebook or a dedicated app like Evernote or Google Keep. 

Write down or record everything you eat and drink throughout the day and the calories the food contains, along with their estimated portion sizes. 

Be as detailed as possible, noting ingredients and cooking methods if you prepare your meals.

Maintaining a food diary allows you to visualize your eating patterns and identify areas where you may be consuming excess calories. 

It also helps you become more mindful of your food choices. 

Remember to be consistent and honest with your entries, as accuracy is crucial for effective calorie tracking.

Method 3: Portion Control

Portion control is a simple yet powerful method to manage your calorie intake. 

By paying attention to serving sizes, you can enjoy a variety of foods while still creating a calorie deficit. 

Here are a few tips to help you practice portion control:

  • Use smaller plates and bowls to visually trick yourself into feeling satisfied with smaller portions.
  • Measure your food using measuring cups, spoons, or a kitchen scale until you develop a good eye for estimating portion sizes.
  • Fill half of your plate with non-starchy vegetables, one-fourth with lean protein, and one-fourth with whole grains or other carbohydrates.
  • Avoid eating straight from the package, as it’s easy to lose track of portion sizes.

Remember, portion control is not about depriving yourself, but rather about finding a balance that supports your weight loss goals.

Eventually, once you begin to see weight loss occur, you can rely solely on portion control to make sure you are eating within your caloric range.

Method 4: Pre-Planning Meals

Planning your meals in advance can greatly assist with calorie management. 

By pre-planning, you can make healthier choices, control portion sizes, and avoid impulsive food decisions. 

Here’s how you can incorporate meal prepping and planning into your routine:

  • Set aside a specific time each week to plan your meals and create a grocery list based on your calorie goals and dietary preferences.
  • Batch cook and portion your meals ahead of time, so you have healthy options readily available throughout the week.
  • Focus on creating balanced meals that include lean proteins, whole grains, plenty of vegetables, and healthy fats.
  • Experiment with different recipes and flavors to keep your meals exciting and enjoyable.

By pre-planning your meals, you can save time, money, and unnecessary stress while staying on track with your weight loss journey.

Method 5: Making Informed Food Choices

Beyond counting calories, making informed food choices is vital for achieving your weight loss goals. 

Here are some key factors to consider:

Focus on Whole Foods

Whole, unprocessed foods are not only nutrient-dense but also tend to be lower in calories compared to processed alternatives. 

Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet. 

These foods provide essential nutrients, fiber, and satiety, making it easier to maintain a calorie deficit while feeling satisfied.

Understanding Nutritional Labels

When selecting packaged foods, take the time to read and understand nutritional labels. 

Pay attention to serving sizes, calorie content, and macronutrient breakdowns. 

Be mindful of added sugars, sodium, and unhealthy fats. 

Comparing different products can help you make healthier choices and avoid hidden sources of excess calories.

I highly recommend you start analyzing those food labels!

Mindful Eating

Practicing mindful eating can help you develop a healthier relationship with food. 

Slow down and savor each bite, paying attention to your body’s hunger and fullness cues. 

Minimize distractions during meals, such as TV or electronic devices, and focus on the sensory experience of eating. 

By eating mindfully, you can better recognize when you’re satisfied and reduce the tendency to overeat.

Method 6: Intermittent Fasting

Intermittent fasting is a popular approach to weight loss that involves cycling between periods of fasting and eating.

By restricting the time window in which food is consumed, intermittent fasting can help individuals maintain a calorie deficit because they can adjust their calorie intake at different parts of the day, rather than sporadically consuming calories.

Intermittent fasting helps mainly by providing a schedule to which individuals can plan their day of eating.

There are also different types of intermittent fasting, but I will only list the types I recommend which include: 

  • 16/8 Method (Lean Gains Protocol)

This method involves fasting for 16 hours and limiting eating to an 8-hour window each day.

For example, an individual may choose to eat between 12:00 pm and 8:00 pm and fast for the remaining 16 hours.

This approach is popular because it can be easily integrated into daily routines, such as skipping breakfast and starting eating later in the day.

Also, with this method your fasting window will likely be when you are asleep.

  • 5:2 Method

With the 5:2 method, individuals eat normally for five days of the week and restrict calorie intake to 500-600 calories on two non-consecutive days.

On fasting days, it’s important to focus on nutrient-dense foods to ensure adequate nutrition while keeping calorie intake low.

This method provides more flexibility in terms of when to choose fasting days, allowing for customization based on personal preferences and weekly schedules.

I have not personally tried this method, but it is just one of the many methods of IF.

I would not recommend this method if you are a beginner.

Keep in mind that intermittent fasting is not some sort of magic wand and is simply just a different schedule of eating that may help you adhere to a calorie deficit in an easier way.

I do intermittent fasting in my own safe way, and it has helped me.

I stop eating at night around 9PM before bed and do not begin eating again the next day until 1:30 PM.

This works for me as I am not a breakfast person and allows me to be more calorie conscious while also saving the majority of my calories for later in the day.

Intermittent fasting comes down to personal choice, and while it may help you, it is not required for successful weight loss.

However, it is a tool that could help you to learn to follow a more scheduled way of eating.

Method 7: Incorporating Physical Activity

While creating a calorie deficit primarily involves managing your food intake, incorporating regular physical activity can enhance weight loss and overall health. 

Find activities you enjoy, such as walking, jogging, dancing, or swimming. 

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week if you can, along with strength training exercises twice a week to build and maintain muscle.

Engaging in physical activity not only burns calories but also improves cardiovascular health, increases muscle tone, and boosts your mood.

While exercise and strength training is not required for weight loss with a calorie deficit, it surely can help by allowing you to burn more calories as well as helping you to preserve your muscle mass.

But remember, you must have your calorie intake on point first.

You can’t out exercise a bad diet.

Method 8: Motivation and Support

Weight loss journeys can be challenging, so it’s essential to find motivation and support along the way. 

Here are a few tips to keep you on track:

  • Set realistic goals and celebrate your achievements, no matter how small.
  • Surround yourself with a supportive network of friends, family, or online communities who share similar goals.
  • Keep track of your progress, such as measuring inches lost or tracking non-scale victories like increased energy levels or improved sleep.
  • Seek professional guidance if needed, such as consulting with a registered dietitian or certified personal trainer.
  • Find a weight loss buddy to track calories with or even to exercise with.
  • Don’t overly restrict yourself. If you want a piece of cake, have it! Just make sure to account for the calories it contains.

Remember, weight loss is a personal journey, and it’s crucial to focus on progress rather than perfection. Stay positive, patient, and resilient.

Weight loss does not happen overnight or even in a month, it truly takes time and dedication.


Losing weight without Ozempic is entirely achievable with the right strategies and mindset. 

By creating and maintaining a calorie deficit through methods like calorie counting, portion control, meal planning, and making informed food choices, you can progress towards your weight loss goals. 

Incorporating physical activity and seeking motivation and support along the way will enhance your journey if you choose to do so. 

Remember, the key is to adopt sustainable habits that you can maintain in the long run.

Losing weight does not happen fast, and gradual weight loss is always the best solution.

You’ve got this!