Beyond Ozempic: Natural Ways to Manage Weight and Curb Cravings

The Ozempic Phenomenon

Ozempic, a brand name for semaglutide, has become increasingly popular for weight loss. Originally designed to manage blood sugar in individuals with type 2 diabetes, this GLP-1 drug works by mimicking natural hormones that regulate insulin production, glucose levels, and digestion. This can lead to feeling fuller for longer and consequently, eating less.

However, access to Ozempic is typically limited to individuals with a BMI of 35 or higher who have explored other weight loss strategies. Increased off-label use for weight loss has raised concerns about potential misuse and side effects, including nausea and hypoglycemia.

Natural Alternatives to Ozempic

Fortunately, there are numerous natural ways to manage weight and control those pesky food cravings without resorting to medication. As Gillian Killiner RD, a specialist dietician, points out: “Alternatives to GLP-1 medications like Ozempic can be achieved using a holistic, evidence-based approach focusing on satiety, hormone balance, and behavioural strategies and can be just as effective – without the unpleasant and potential dangerous side effects.”

These strategies offer a safer, more sustainable path to weight management and overall well-being.

The Power of Protein

Protein is a key player in the fight against cravings. It promotes satiety and helps preserve muscle mass – crucial for long-term metabolic health. Prioritize lean meats, eggs, beans, and nuts to meet your daily protein requirements.

Dr. Daniel Atkinson, a clinical lead at Treated, emphasizes the importance of a balanced diet: “Eating a balanced diet, rich in a variety of fruit vegetables, fibre, healthy fats and lean protein can help with the weight loss you’re trying to achieve – by avoiding ultra processed foods and unhealthy trans and saturated fats, you can create the calorie deficit needed to lose weight.”

Fiber: Your Digestive Ally

Fiber-rich foods like oats, flax seeds, beans, lentils, chickpeas, and a variety of vegetables are your digestive system's best friends. They slow digestion, stabilize blood sugar, and promote the release of gut hormones that naturally regulate appetite.

Exercise: More Than Just Calorie Burning

Regular exercise, especially strength training and moderate cardio, offers a powerful way to manage appetite and cravings. Killiner explains that exercise "helps regulate hunger hormones like ghrelin and leptin while improving muscle mass and insulin sensitivity.”

Dr. Atkinson recommends a combination of cardio and strength training for optimal fat burning and metabolic boost.

Managing Stress and Emotional Eating

Stress and anxiety can often lead to emotional eating and unhealthy food choices. Dr. Atkinson notes that while these comfort foods might offer temporary pleasure by raising dopamine levels, they often lack nutritional value. Chronic stress, in particular, fuels cravings for high-calorie foods.

Killiner suggests techniques like mindful eating, deep breathing, and balancing blood sugar to disrupt this cycle.

The Importance of Sleep Hygiene

Quality sleep plays a vital role in weight management. Poor sleep disrupts hunger hormones, intensifying cravings and weakening willpower. Killiner emphasizes that “prioritising quality sleep is critical for weight management.” Establishing a regular sleep schedule, creating a relaxing bedtime routine, and limiting screen time before bed are all essential for healthy sleep hygiene.

For support with eating disorders, contact Beat at 0808 801 0677 or NCFED at 0845 838 2040 or visit eating-disorders.org.uk.