My doctor is suggesting me to go on ozempic for weight loss

vkizzle wrote: ↑ You have to work out regularly!
I'm 5"11 and weight 170lbs...40lbs lighter than you.
I eat 4 meals a day and work out 5 days a week for 2hrs minimum of a high impact routine (30min cardio and 1.5hr weights).
There's no magic pills and starvation is torture.

TehRFDAnomaly wrote: ↑ Look into IF and supplement with exercise.

Drakestar wrote: ↑ This. Listen to some of Jason Fung’s youtube videos or pick up the book “The Obesity Code”. All those carbs make you insulin resistant and that will make you fat.

amz155 wrote: ↑ Jason Fung is a bullish!t charlatan. He's to be ignored

OP, all you need to lose weight is the right energy balance (i.e. a consistent and sustained deficit). A range of 1300-2000 kcals of intake is a big range. If you were truly consistentl eating as little as 1300kcal, at your size, you'd lose weight. Have you tried preparing and cooking everything you eat yourself? Have you tried weighing/measuring everything you consume? I'm not suggesting you track forever. But perhaps for 3-4 weeks...but you have to do it consistently and as correctly as possible.

IF isn't synonymous with energy deficit. IF relates to timing of your food intake. Whether you consume 2500 kcal per day over 14 hours or over 8 hours, you'd still be consuming the same amount of kcals.

If you've being gaining weight, you've been in a small and consistent surplus. If your eating habits haven't changed (which is often hard to assess objectively) your energy output might have. Apart from planned exercise, how m inch moving around do you do, on average, every day?

How much insoluble fiber do you consume daily? If you're not consuming enough, you may not be eliminating often. As for the macronutrient make up of your consumption, it REALLY doesn't matter. You could lose weight on carbohydrate based foods alone -- if the sum of the calories you consume causes a net energy deficit consistently. As an extreme example, imagine all you ate was a cup of rice a day for two weeks. All your intake would be from carbohydrates but the energy deficit created would be enough to sustain weight loss.

hierophant wrote: ↑ I have no idea what ozempic is but search for Eric Berg on YouTube - he explains perfectly the reasons for your symptoms and why in particular you have fat around your belly - it's insulin. Contrary to the posts above, reducing your caloric intake and increasing your exercise will not yield the desired results. Reduce carb intake significantly and do intermittent fasting and you will easily drop the weight and feel better.

Drakestar wrote: ↑ Have you read his books? It's all about hormone resistance. Calling someone a charlatan hardly gives you any credibility. There is tons of proof that IF works. There is tons of proof that these fad diets do not (and that includes CICO). Nothing wrong trying something that works even if you don't believe in it.

amz155 wrote: ↑ IF works for fat loss because it is a tool to assist in sustaining a deficit.

b6b6b6 wrote: ↑ Thanks for pointers. Your response makes sense. Are there are any specific videos that you want me to watch from Eric Berg. The guy has so many videos so i don't want to get over-whelmed. I want to take tiny steps.

vkizzle wrote: ↑ Diet doesn't mean starvation.
My 4 meals a day are low carbs.

b6b6b6 wrote: ↑ However, most of my food consist of carbs (rice).

Hobotrader wrote: ↑ I have something similar. Cutting (losing weight) is tough. If you're physically able, get into weight lifting. The lean mass/muscle you put on is metabolically active so you'll naturally increase your basal metabolic rate. It'll also help disperse your fat so you don't look fat but 'big/bulky'. You'll likely increase weight but lean mass is ok - the real metric should be bodyfat %. One thing that helped me in the past was a ketogenic diet (but clean protein sources), but check with your doctor first. If you have diabetes for instance you could get into a ketoacidosis type scenario. I ended up losing about 30 pounds in 2 months on keto. But I worked out every other day (weights mostly, and 3x 20 minute HIIT cardio sessions)...HIIT is High Intensity Interval Training, that's been clinically proven to be more effective than steady state cardio - 20 minute intense stint is better than 60 minutes of boring slog. If you can't cut your cals, see if you can increase the quality of the calories, so look up low glycemic carbohydrates, change the fat sources away from saturated to monounsaturated and polyunsaturated (non-trans kind lol) - and boost protein. Protein makes you feel full...Fitness is actually a great hobby, you'll love it once you start making progress - and its easier to see with weights because the results come quickly and they're easily maintained (it's outdated "science" but you might have an endomorph body type which means you'll be pretty damn strong and grow muscles pretty quickly). You can do cardio for an hour but eat 1 donut and all your progress is gone...But try to lose weight, I developed a lot of stretch marks from rapid muscle growth underneath a fatty body in my late teens. I basically have tiger stripes everywhere =(.

Weight training reference:
https://exrx.net/Lists/Directory