A man who discontinued using Ozempic after losing 112 pounds has shared insights into maintaining his weight post-medication.
The FDA-approved drug is designed to assist in managing diabetes by simulating the GLP-1 hormone in the body, which helps regulate blood sugar levels.
By encouraging insulin secretion from the pancreas, reducing glucose production in the liver, and slowing the digestive process, it aids in appetite suppression and enhances feelings of fullness, contributing to weight loss.
Jacob Knoops, aged 29, began his Ozempic regimen in November 2023 and continued its use for 10 months, ceasing in September 2024.
Now eight months off Ozempic, he has successfully kept the weight off.
He shared his experience on Reddit, stating: “It has certainly been a journey, and my weight will likely be a battle my whole life.”
Some individuals report increased appetite and subsequent weight gain after ceasing Ozempic and similar weight-loss medications.
Despite admitting that the ‘food noise’ has re-emerged, Jacob shared with UNILAD some key habits that have helped him maintain his weight loss.
His routine starts with a good night’s sleep, waking up around 5.30 am after eight hours of rest.
He begins his day with a brisk walk with his dog, followed by a workout. This can include lifting weights at the gym or running outdoors, ensuring daily physical activity.
Jacob also noted he has completed the workout rings on his watch every day for 284 consecutive days, which serves as motivation.
Following his morning routine, he embarks on an eight-hour workday, incorporating intermittent fasting by skipping breakfast and eating his first meal at noon. This helps him avoid mid-morning snacks and ensures he exercises on an empty stomach.
To stay organized, he engages in meal prepping every Sunday for the upcoming week.
“This helps me to make good decisions for my lunches, and also prevents me from buying take out meals.”
His meal prep typically includes quick, healthy lunches such as lean protein sandwiches, chicken salads, meat with vegetables, and wraps.
Jacob’s routine involves additional evening activities, like another dog walk followed by varied exercises. He alternates between gym classes, such as HIIT and Zumba, and participates in team sports like hockey, soccer, dodgeball, and basketball, ensuring a fun and social experience.
“Since losing the weight, I love team sports,” he expressed, appreciating the camaraderie and support from team members.
He also enjoys participating in pickleball and disc golf, two rapidly growing sports.
“Since losing the weight, I’ve joined a queer running club and I run multiple runs a week,” he mentioned.
“These are activities I never envisioned myself doing before losing the weight.”
By 9:00 pm, Jacob begins winding down, ensuring he maintains an essential eight-hour sleep schedule.
He still allows himself the occasional treat, practicing moderation, particularly on weekends when his routine is more relaxed.
“I also don’t want to be that guy that says ‘no cake’ when the whole party is enjoying a slice,” he explained.
“I just try to do everything in moderation. I don’t need cake every day, but I’ll enjoy a piece at your party.”
Jacob has relied on a support network of family, friends, and other Ozempic users throughout his journey.
He recommends Ozempic to those considering it, advising: “The food noise will come back but make sure you’re ready to battle it.”
“Have a plan. Do meal prep, make good choices while doing groceries, and be strong with your diet.”
“Stay active. Lots of people that come off of Ozempic fall into bad habits again and gain the weight back.”
“You’ve made this change and put in the hard work, now you need to continue your hard work to keep it off.”