In a world where quick fixes and instant solutions have been dominating the conversations around weight loss and blood sugar management, the temptation of interventions like Ozempic are undeniable.
I myself have been struggling to lose weight after gaining 30 pounds during the pandemic that now refuse to disappear, which puts me at a greater risk of getting diabetes along with other health complications.
But it’s important to remember that there are eating and lifestyle options that can also help manage issues like excess weight, PCOS, pre-diabetes and diabetes.
Adopting a wholesome approach to eating and lifestyle habits can serve as a powerful alternative, mirroring the effects of Ozempic in promoting weight loss and balancing blood sugar levels.
The journey to better health doesn’t always require a prescription pad; it begins on our plates and within our daily routines.
By harnessing the power of whole foods and mindful living, you can improve your health and well-being.
In this article, I’ll explain how Ozempic works and then share 16 tips that will introduce you to healthy habits that mirror the benefits of Ozempic without the needle, one step at a time.
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How Does Ozempic Work For Weight Loss & Better Health?
Ozempic is a type 2 diabetes drug designed to lower the risk of major cardiovascular events such as stroke, heart attack or death in adults also with known heart disease. As a side effect, Ozempic has also been found to boost weight loss.
The hormone in Ozempic is called glucagon-like peptide-1 (GLP-1,) which is like a messenger in your body. When you eat, your body releases GLP-1 from your gut. This hormone sends a message to your brain, telling it that you’ve had enough food and you don’t need to continue eating.
Ozempic also helps your body release insulin and is designed to respond when your blood sugar rises. It also helps prevent your liver from making and releasing too much sugar and slows down digestion, keeping you full longer so you are less likely to overeat.
Healthy Habits That To Manage Blood Sugar & Weight Loss (without Ozempic)
Eat More Fiber
Choose foods like fruits, vegetables, whole grains and legumes that have high fiber content. Fiber helps you feel full for longer and also aids in digestion. Fiber also helps lower blood sugar levels and cholesterol, reduce constipation, improve heart health and contributes to friendly gut bacteria.
For most adults, it is recommended that they eat 25 grams of fiber per day.
My favourite way to get some fiber in is eating Fiber One cereal – it contains 18 grams of dietary fiber in just one serving (2/3 cup) with less than 1 gram of sugar and only 90 calories. My dietitian recommended this cereal to me over 10 years ago and it still a fave!
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Stay Hydrated
Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger and trigger you to eat when you don’t need to.
Filling your stomach can also help make you feel fuller.
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Portion Control
Use smaller plates and bowls to control portion sizes. Eating from smaller dishes can help you feel satisfied with less food.
To better understand portions and how much you really should be eating for meats, carbohydrates, fats, fruits and dairy, I suggest working with a dietitian to better understand what a true portion size is and how much you need for a healthy diet or to promote weight loss and/or blood sugar management.
I share how I lost 25 pounds with a dietitian and learned portion control here.
Eat Slowly
Pay attention to your food and chew slowly, ensuring you savour each bite. Not only will you get more enjoyment from eating, but eating slowly can help prevent overeating by giving your body time to register fullness.
For example, stretch receptors in your stomach and intestines know when your stomach and intestines are stretching to accommodate food; these stretch receptors then send signals to the brain to indicate that the stomach is filling up and to stop eating.
Your stomach also releases hormones while eating that signal to the brain that you are no longer hungry. Eating too quickly can let you eat way too much food before your brain gets the message that you don’t need to eat anymore.
Eat Without Distractions
Eating without distractions, or mindful eating, is important so you can actually see how much you are eating, as distractions can contribute to eating too much.
Ever start eating a bag of chips while watching tv, only to realize that you’ve quickly eaten the whole bag without intending to? That’s what can happen when you let yourself be distracted while eating, instead of focusing on your meal.
Include Protein At Each Meal
Include protein-rich foods like lean meats, poultry, fish, eggs, tofu, lower fat dairy and beans in your meals.
Protein helps keep you feeling full and satisfied and also helps to slow down your insulin response when eating carbohydrates. Try to include 20-30 grams of protein in each meal.
Limit Sugary & Processed Foods
Minimize foods and drinks high in added sugars, like soda, candy and desserts which can cause spikes and crashes in blood sugar levels, leading to cravings and overeating.
Similarly, limit highly processed foods, such as baked goods, hot dogs, white bread, chips and other “man made” foods, as they can quickly increase blood sugar levels and trigger more food cravings.
Instead, focus on natural foods, like fruits, vegetables, unprocessed meats, nuts, seeds and legumes to keep sugar spikes at bay.
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Get Enough Sleep
Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hunger hormones, increase cortisol (stress) hormone levels and increase appetite when you’re awake.
Manage Stress
Find healthy ways to cope with stress, such as exercise, meditation or hobbies. Stress eating can lead to overeating, so it’s essential to address stressors in your life before they interfere with your diet.
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Plan Your Meals
Plan your meals and snacks ahead of time to avoid impulsive eating. Having a meal schedule can help regulate hunger and prevent eating too much.
When you’re super hungry and unprepared, it’s easy to make unhealthy food choices. Instead, consider prepping meals ahead of time to avoid making a bad decision when your stomach is growling.
Keep Healthy, Filling Snacks On Hand
Got the munchies? Keep unhealthy snacks (chocolate, chips, cookies, etc.) out of the house and instead keep pre-washed and pre-cut fruits and vegetables ready to go when you need a healthy, nourishing snack. Low fat dairy, nuts, seeds and avocado are also some more great options that are filling and nutritious to grab when you’re snacking.
Personally, I naturally gravitate to all the salty or sugary snacks when I want to munch, so keeping these things out of sight, while having healthy options at the ready can help me stay on track and manage my cravings and overall calorie intake.
Consider Intermittent Fasting
Intermittent fasting involves fasting for extended periods each day, which can improve insulin sensitivity and help stabilize blood sugar levels throughout the day.
In addition, while you’re not eating, your body has to use stored fat for energy, which can contribute to weight loss.
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Stay Active
Incorporate regular physical activity into your routine. Exercise can help control appetite and improve overall well-being and stress levels.
Exercise doesn’t have to be intense either; studies have shown going for a 15 minute walk after a meal can have a direct reduction in blood sugar levels.
Listen to Your Body
Pay attention to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re satisfied, even if there’s food left on your plate.
Include Healthy Fats
Incorporating healthy fats, such as avocados, nuts, seeds and olive oil into your meals can increase feelings of fullness.
Fat takes longer to digest than carbohydrates and can help keep you feeling full and satisfied between meals while minimizing cravings.
I once tried the keto diet (a high fat, low carb diet) and I couldn’t get over how much my appetite dropped off by eating more healthy fat and reducing my carb intake.
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Consider Counselling
Sometimes we eat even when we’re not hungry and know we shouldn’t be eating. This can be due to emotional pressures that need to be resolved.
Personally, I can eat when I’m bored, sad, happy or angry even when I’ve had a full meal, so learning to manage these emotions that push me to eat is important.
If you are an emotional eater, consider working with a therapist to determine why you turn to eating to deal with certain feelings.
Following these tips can support healthy eating habits and help you feel full without overeating, similar to the effects of Ozempic.
And don’t forget to hit follow on my “Healthy Eating | Healthy Foods” board on Pinterest for more nourishing food tips!
