7 Rules for Ozempic Weight Loss 💉

22 May 2026 · 1 min

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1:13

In this short advisory, Eric Roberts outlines seven practical rules for anyone using Ozempic or other GLP‑1 agonists for weight loss. The guidance focuses on preventing negative side effects such as bone loss, muscle loss, nutrient deficiencies, and excessive calorie restriction. The rules are: (1) supplement vitamin D and calcium to protect bone density; (2) prioritize resistance training over cardio to preserve muscle; (3) consume protein every 2–5 hours; (4) base the diet on minimally processed, nutrient‑dense whole foods because appetite suppression reduces overall intake; (5) limit weight loss to 1–2 lb per week to avoid muscle loss; (6) lift heavier weights in the 5–10 rep range rather than light, high‑rep work; and (7) ensure caloric intake is not too low, with a link provided for personalized calorie targets. The tone is instructional and supportive, aiming to help viewers achieve safe, sustainable weight loss while on GLP‑1 therapy.

Chapters

If you're taking Ozempic or any GLP-1 to lose weight, here are 7 rules to avoid any negative side effects. Number 1, supplement with vitamin D and calcium to prevent losing bone density. Number 2, prioritize lifting weights over doing cardio. You're already going to lose weight because of the GLP-1. You need to lift weights to not lose muscle. Number 3, every 2 to 5 hours, Eat or drink protein. Number 4, try to make the majority of the food you eat minimally processed whole foods because the GLP-1 will suppress your appetite, which means you won't get as many nutrients. So make sure the food you do eat is high in nutrients. Number 5, try to lose no more than 1 to 2 pounds per week. More than that usually means you're losing muscle. Number 6, when you lift weights, don't just do lightweight for high reps. Lift heavier in the 5 to 10 rep range. And number 7, just make sure you're not eating too few calories. If you need to know how many calories you should be eating, click the link in my bio.