Who does not love a little shortcut in life? We all do, especially in the midst of today’s relentless hustle and bustle. It truly feels like a never-ending rat race in pursuit of success. And while we chase the ultimate trophy of life, our health has quietly slipped into the back seat. The sedentary lifestyle has wrapped itself tightly around us, clinging on like an unwelcome guest with no intention of leaving, at least not until the race is over.
One shortcut that many have come to rely on is the weight loss drug that has become something of a best friend for those who have struggled for years to shed the extra pounds. For people whose fast-paced lives made it nearly impossible to focus on fitness, this drug seems like a saviour. With easy access and the right guidance, many now hail it as a life-changing solution.
But while we will not delve into the finer details of whether this highly coveted weight loss drug truly lives up to its safety claims, we will explore how you can achieve similar results without ever needing to use it.
We spoke to two experts to find out exactly how to get Ozempic-like weight loss without using Ozempic.
Turns out, you do not need a prescription to trick your body into thinking it has got the metabolism of a Hollywood star prepping for a red carpet.
For the unversed, semaglutide, sold under the brand names Mounjaro, Ozempic, Rybelsus, and Wegovy, is an antidiabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.
Originally developed for type 2 diabetes, it has taken the weight loss world by storm. But as much as it is celebrated for trimming waistlines, not everyone is keen on injecting themselves or dealing with potential side effects.
The experts break it down for us:
Eat Smart to Beat Cravings
“Most of what Ozempic does can be replicated through daily habits,” says Dr. P. Venkata Krishnan, senior consultant, internal medicine at Artemis Hospitals. It all begins with food. A diet high in protein, fibre, and healthy fats keeps you feeling full, curbs sugar cravings, and prevents overeating. He adds, “Avoid large meals, sugar, and processed food. Slow, mindful eating helps your brain catch up with your stomach.”
Hydration plays a surprising role too. “What people often interpret as hunger is actually dehydration,” Dr. Krishnan explains. He recommends drinking electrolyte-rich water—containing sodium, potassium, and magnesium—which can reduce cravings and improve energy levels.
Why Weightlifting Beats Just Cardio
While cardio has its benefits, Dr. Krishnan points out that strength training is superior when it comes to long-term fat loss. “Building muscle boosts metabolism because muscle tissue burns more calories at rest than fat,” he says. He warns that medications like Ozempic can cause muscle loss, especially if not combined with resistance training. “Lifting weights not only helps preserve muscle but also shapes the body more effectively.”
Sleep, Stress, and Consistency
Let us not forget the often-overlooked basics: quality sleep and stress management. “Poor sleep and chronic stress can spike cortisol levels and blood sugar, making fat loss more difficult,” Dr. Krishnan says. The secret sauce? Routine. “Consistency in diet, exercise, and recovery is what brings sustainable results.”
From Fat to Fit—Without Medication
Plastic and reconstructive surgeon Dr. Lahari Surapaneni, CEO of Bangalore Hospitals, offers a surgical perspective. “Ozempic-like weight loss mimics starvation, which leads to generalised fat loss—but it is not without consequences,” she cautions. “We are seeing reports linking these medications to inflammatory issues and even certain cancers.”
She also points out a cosmetic concern: rapid weight loss often results in loose, sagging skin. That is where mechanical or procedural interventions can step in. “Newer bariatric options like swallowable balloons reduce stomach size gradually, avoiding the dramatic skin laxity that comes with medication-induced weight loss.”
When Surgery Steps In
For those looking to sculpt their bodies further, Dr. Surapaneni recommends 360 body contouring or liposuction paired with skin-tightening devices. “These techniques provide a fit, toned look without the systemic risks,” she explains.
And what about the noninvasive stuff? “Treatments like cryotherapy and lipolytic injections can target stubborn fat pockets,” she says. “But do not expect them to deliver full-body weight loss. They are better suited for refining shape than replacing diet or exercise.”
In a nutshell, you can get Ozempic-style results naturally, but it takes effort, intention, and smart strategies. Eat to fuel, lift to shape, hydrate wisely, and do not skip your sleep. If needed, modern procedures offer additional support, but start with the fundamentals.
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