weight loss · Feb 18, 2025

Beyond Ozempic: 7 Natural Weight Loss Alternatives That Work

two women chatting while eating a healthy breakfast at home

By Emily Johnson, MS, RD

In the past few years, you’ve probably heard of the drug Ozempic. It has become popular as a method for fast, substantial weight loss.

About half of the U.S. population tries to lose weight within a given year, and there is no shortage of methods for those looking to support their weight loss journey [1]. While Ozempic can help you lose weight, many people are looking for natural, sustainable approaches to weight loss that don’t involve taking an injectable prescription like Ozempic for the rest of their lives. There are also concerns about Ozempic’s side effects (including muscle loss) and long-term safety.

In this article, we’ll dive into what Ozempic is, how it works, and the science-backed, natural alternatives to Ozempic that can support healthy, sustainable weight loss.

Ozempic: How (and Why) It Works

Ozempic is the brand name of a drug that belongs to a larger class of weight loss drugs called semaglutide, which are GLP-1 (glucagon-like peptide) agonists. GLP-1 agonists mimic the action of GLP-1, a hormone that exists naturally in the body and is secreted by the gut and pancreas to mitigate blood glucose levels and appetite.

When you eat, your naturally occurring GLP-1 hormone will stimulate the pancreas to release insulin, which shuttles sugar from the blood to your cells [2]. It will also signal a feeling of fullness to your brain, telling you to stop eating once you’ve had enough.

GLP-1 agonists like Ozempic mimic the naturally occurring hormone by fitting into hormone receptors in the body to control blood sugar, slow digestion, and suppress appetite, which is why it works so well for weight loss [3].

Ozempic is approved for type 2 diabetes management, and studies show it is effective in:

lowering A1C (a measure of the average amount of glucose in your blood over the past three months),
reducing blood sugar levels,
reducing weight, and
reducing cardiac outcomes like the risk of stroke and heart attack [4, 5].

While Ozempic itself is not approved for weight loss only, other semaglutide drugs are approved for weight loss, and research suggests that they are effective in patients with a BMI of over 30kg/m2 who have one weight-related comorbidity [6].

Ozempic might not be the right fit for everyone

Semaglutides are a new drug, and long-term side effects are still being uncovered. Short-term side effects include nausea, vomiting, gastroparesis, pancreatitis, and bowel obstructions [7]. Some people experience “Ozempic face,” where rapid weight loss leaves them looking gaunt with sagging skin.

Studies also suggest that those who take Ozempic for weight loss end up gaining the weight back once they stop using the drug [8]. For this reason, along with health risks and cost, you may find Ozempic to be an undesirable, unsustainable approach to weight loss.

There’s not a perfect substitute or alternative to Ozempic that will have the same outcomes. But there are several healthy habits and natural formulations that, when practiced consistently, can support weight management, improve glucose levels, reduce insulin resistance, and lead to a happier, healthier life—without the unseemly side effects.

1. Eat Foods High in Fiber

Foods high in fiber are nutrient-dense and well-known to promote satiety and keep blood sugar levels in a healthy range. This is because the human body cannot break down fiber, so it moves slowly through the digestive system, slowing glucose uptake into the bloodstream, and feeding your gut microbiota. Fiber also produces short-chain fatty acids (SCFA) in the gut, which increases the secretion of hormones, including GLP-1 [9]. Recent research in human and animal models suggests high-fiber foods may increase natural GLP-1 hormone production in the body, as well as reduce hunger, increase satiety, and decrease energy intake at meals [10].

Another study where participants added 5.6g of fiber in capsule form to each meal found that they significantly increased natural GLP-1 production in the 30 minutes following the meal [11]. This suggests that eating fiber throughout the day can significantly contribute to higher levels of GLP-1s in the body, and therefore better metabolic health, reduced hunger, and weight management.

Takeaway

Adding more fiber to your diet may boost natural GLP-1 production in your body. It also keeps you feeling full for longer, supports weight reduction and management, and reduces overall energy intake. Incorporate more fiber into your diet by adding leafy greens, cruciferous vegetables, whole grains, nuts and seeds, avocados, and berries.

2. Choose Lean Protein

Lean protein is great for increasing satiety, growing and maintaining muscle mass, and reducing weight [11]. Recent research also suggests that people with diets with a higher proportion of lean protein in them tend to produce more natural GLP-1s [12].

Beyond that, the research also suggests that protein eaten with calcium results in an even higher release of GLP-1 in the body due to an interaction between these two nutrients. For this reason, pair high-protein foods with those high in calcium, like Greek yogurt, whey protein, cottage cheese, sardines, kale, and collard greens to have the maximal effect on natural GLP-1 production.

Takeaway

Lean protein is well-regarded as essential for maintaining a healthy body composition that is high in lean muscle mass and low in fat mass. Higher muscle mass increases insulin sensitivity, which improves blood sugar levels and overall metabolic health. Aim to incorporate lean protein foods like poultry, yogurt, egg whites, cottage cheese, fish, tofu, and soy products into your daily meals to remain satiated, reduce energy intake, maintain muscle mass, lose weight, and boost GLP-1 production.

3. Endurance Training

Regular exercise is well known to be beneficial for overall health. It can also improve insulin sensitivity and reduce weight. Endurance exercises are anything that elevates your heart rate for an extended period, like running, walking, swimming, cycling, or hiking.

Recent research suggests that endurance exercise increases GLP-1 production in the body, improves glucose tolerance, and improves insulin sensitivity in people with type 2 diabetes or who are overweight — all of which are necessary for metabolic health and weight loss. More research is needed to understand the mechanistic pathways by which exercise increases GLP-1 production, but it’s still a good idea to add endurance training to your regimen to support your weight loss goals [13].

Takeaway

Endurance training is crucial for metabolic health, natural GLP-1 production, and reducing body weight. Aim to get 150 minutes or more of moderate-intensity exercise weekly. This can be broken up into three 45-minute sessions, 30 minutes a day, or whatever works best for your schedule.

4. Resistance Training

Muscle tissue has a higher metabolic rate than fat tissue, meaning that when you have more muscle mass, your body will naturally burn more calories at rest. This increase in calorie expenditure can support weight loss.

Having more muscle also enhances the body's ability to absorb glucose from the bloodstream (glucose being your body’s main source of energy), leading to improved insulin sensitivity (reducing your risk of type 2 diabetes), and stabilized blood glucose levels, which reduces cravings, improves energy levels, and, over time, can reduce your A1C). Building and retaining muscle mass is also crucial for aging well and increasing your healthspan and longevity. Resistance training improves your metabolic health and reduces your risk for age-related conditions, like sarcopenia. Resistance training is crucial for reducing weight, increasing muscle mass, and reducing fat mass, which improves your body composition. Improving your fat-to-muscle ratio, where you have low fat and high muscle, not only improves your metabolic health, but it allows you to achieve a toned, fit look, and your clothes will fit better, too.

Takeaway

Resistance training is key to building muscle mass, reducing fat mass, improving insulin sensitivity, and increasing your overall metabolic rate. Try adding resistance training to your exercise regimen 2-3 times a week, hitting all major muscle groups.

5. Get Adequate Sleep

When life gets busy, it can be easy to cut back on sleep, thinking you’ll be more effective in other areas. However, skipping sleep can have serious health consequences. Adequate sleep of between 7-9 hours a night is essential for metabolic health, maintaining a healthy weight, and natural GLP-1 production.

In sleep deprivation studies, participants experienced increased fasting glucose, reduced glucose tolerance, and decreased energy metabolism [14]. In other words, you have high blood sugar more frequently, which leads to lethargy and brain fog — and, over time, can contribute to insulin resistance.

Natural GLP-1 production is linked to your circadian rhythm, which, in part, is made up by your sleeping and waking cycle. Long light exposure and reduced sleep time can disrupt the natural production of GLP-1 in the body, contributing to increased hunger and difficulty managing weight [15]. Another study in healthy individuals indicated that sleep deprivation resulted in lower GLP-1 response at breakfast the following morning [16]. This suggests that skipping out on sleep will reduce your body’s capacity to manage blood sugar levels and reach satiety after a meal, which, over time, may make weight loss and maintenance challenging.

Takeaway

A consistent, adequate sleep schedule is essential for weight loss and supporting your body’s natural production of GLP-1s. Aim to get 7-9 hours a night, and reduce light exposure when you sleep. A good tip is to wear a sleep mask if the days are long, and to turn off any light-producing electronics while you sleep.

6. Supplement Smarter

Supplements can be a great way to bolster a healthy lifestyle and get the most out of your healthy habits. But taking a bunch of vitamins without intention is not worth your money. Instead, supplement smarter by focusing on ingredients and compounds that are evidence-based and effective for stimulating GLP-1 release and managing weight. Some great examples are berberine, Siliphos®, and alpha lipoic acid (ALA).

Berberine is a naturally occurring compound found in plants. Research has shown berberine to be a promising supplement for supporting significant weight loss, reducing cardiac-related risks, and improving blood sugar control, all of which are important for achieving healthy body weight and metabolic health [17, 18, 19]. Beyond that, recent research has linked berberine with natural GLP-1 secretion, showing that berberine can induce GLP-1 secretion from the gut by decreasing mitochondrial stress and altering gut bacteria to induce SCFA production [20].

Siliphos is a bioactive silibinin coated in phytosome technology. Siliphos has potent antioxidant and anti-inflammatory properties and can improve liver health. While research is still in its early days, studies have suggested that the active ingredient in siliphos can support GLP-1 production in the body [21].

ALA is another powerful supplement that may help reduce insulin resistance and lower blood sugar [22]. It also helps reduce inflammation. These outcomes are all crucial components of metabolic health that support healthy, sustainable weight loss.

Takeaway

Supplementation is a strong way to support your metabolic health and to reach your goal weight, but using supplements without intention won’t get you where you want to go. It’s about choosing the right ingredients in the right frequency and combinations to see results. A great way to get all of these ingredients and others to boost natural GLP-1 production, improve metabolic health, and stabilize blood sugar is to take Motus, Tonum’s proprietary supplement blend for weight loss. Motus contains Berbevis®, Siliphos®, ALA, taurine, and nicotinamide to support weight loss. Research in mice has demonstrated that it can support up to 25% fat loss with less reduction in muscle mass compared to GLP-1 agonists.

7. Manage Stress

We all experience stress from time to time — it’s an evolutionary feeling designed to keep us safe. But consistent, chronic stress can be a detriment to metabolic health. Persistent stress can contribute to insulin resistance and elevated blood sugar levels by interfering with the body's glucose regulation. Stress, along with elevated blood sugar and insulin resistance, can make you hungrier, increase cravings for junk foods, and make your body hold on to fat.

This occurs because cortisol, a stress hormone, counteracts the effects of insulin. When cortisol levels rise, cells may become temporarily less responsive to insulin, making it harder for the body to manage blood sugar effectively—and thus making it harder to lose weight. Battling chronic stress is challenging, but reducing and managing stress is key to reducing insulin resistance and inflammation, and achieving a healthy weight.

Takeaway

Managing stress can look different for everyone, like exercise, talking to a friend, meditation, deep breathing, or practicing yoga. Try to do these consistently to keep levels of stress at bay. If you need a stress management technique in the moment, try this deep breathing exercise: breathe through your nose to the count of four, then out through your mouth to the count of four, and repeat several times. This has been shown to reduce cortisol and blood sugar levels [23, 24].

Takeaways

GLP-1s are one way to lose weight, but they are not the only way. For those who are not interested in taking a medication for the rest of their lives, don’t want to avoid undesirable side effects, find GLP-1s to be cost prohibitive, and want to naturally and sustainably lose weight, there are other ways to achieve this.

Healthy habits, in combination with one another, can help you lose weight and keep it off for the long run. A balanced exercise routine that combines strength and endurance training, a diet high in fiber and lean protein, managing stress, adequate sleep, and smart supplementation are evidence-backed, natural methods for improving insulin sensitivity, stabilizing blood sugar, boosting energy levels, losing weight, and reducing overall risks to long-term health. You can learn more about Motus and its active ingredients here.

References

Emily Johnson, MS, RD, is a health editor and writer with expertise in research, metabolic health, and glucose management. She has written and edited for several health tech companies, including Tonum, Veri, Oura, Doximity, and InsideTracker. When she is not writing for Tonum, she can be found reading novels, writing her newsletter, traveling, or getting some exercise with her rescue dog, Ponyboy.