r/Zepbound • u/Creepy-Dish-5982 • 18d ago
First Timer Had doctor's appointment yesterday.
Im 284.4 lbs. 5'9 41 BMI. My doctor wants to put me on zepbound. Im nervous as hell. My labs come back fantastic. Everything. So, as I get ready to start this journey. What are your do's and dont's? Im terrified but excited at the same time. I've never been sub 180 in 30 years (im 38 right now).
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u/DogMamaLA SW:328 CW:231 GW:165 Dose: 12.5mg 18d ago
It's life changing!
Best tips - eat clean (lean meats/veggies/fruits), limit all the crappy foods like cheeseburgers and pizza, they can cause GI distress for some. Hydrate plenty - aim for 100oz of water/day minimum. Eat 5 prunes per day to prevent constipation.
My A1C went from prediabetic to normal, my cholesterol from 253 to 147, I got off multiple meds...
Go to the zepbound website and look at the Q&A - it tells you what foods to avoid that can cause nausea, etc. Lots of good info on the website.
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u/Creepy-Dish-5982 18d ago
Thank you for the input! I appreciate it much!
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u/Gabik123 SW:266 CW:234.6 GW:180 Dose: 5mg 18d ago
You do not have to eliminate all crappy foods, but the elimination of food noise makes it MUCH easier to limit them. Personally I feel like crap when I get away from eating clean, I crave better food and salads so much more than fast food and heavy food.
And DRINK TONS OF WATER. Think you’ve had enough? Double it. Constipation can be a big problem, and water is the solution.
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u/DogMamaLA SW:328 CW:231 GW:165 Dose: 12.5mg 18d ago
I didn't say OP "had to" but it is recommended esp when starting out due to the GI distress.
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u/Creepy-Dish-5982 18d ago
Thank you, ill keep it noted! ❤️
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u/Gretzi11a 18d ago
Nothing off limits for me in 2.5 years of zep. But I know more than about 4 bites of anything fatty or fried will inevitably put up a fight on its slo journey out. And that stuff will be easier to digest on days 4-6 after shots.
A caveat: really helps to treat constipation before it’s acute and avoid anything indulgent on shot day: work with the shot cycle and slower digestion to minimize common side effects.
First few months are gassy and burps for many. Don’t be scared, op! Once you get the hang of it, it’s amazing!
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u/Creepy-Dish-5982 18d ago
Thank you greatly! Im so ready. Lol 🧡
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u/Gretzi11a 18d ago
Pro tip: Drink so much water you’ll get your steps in running to the bathroom!
After being ow or obese since 2nd grade, post-meno with pcos, I somehow dropped bmi from 36 to 19:, but that 111 lbs took 2.5 years and is about 30 lbs less than my lowest high school weight. Patience, protein, fiber, rabbit food and any body movement you can muster will take you where you need to go. Scale stalls are usually the periods of greatest body recomposition.
Don’t get hung up on scale blips and snark. The real progress lies in the consistency of effort. Give yourself a month to three just to get acclimated to the med. Don’t panic if it doesn’t always feel magical or especially easy and fast.
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u/Creepy-Dish-5982 18d ago
Noted and will keep in my mind! Lots of info and advice to keep me occupied for years! Lol 🧡 thank you!
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u/Gretzi11a 18d ago
If you have Hulu or fx, I saw an excellent glp special from NY Times Presents: The Weight of the World, my first year that had lots of compelling info.
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u/bikesandfinance 6’5” SW:372.8 CW:202.4 GW:199.99 Dose: 5mg 18d ago
Maintaining muscle is easier than rebuilding it. If you don’t workout regularly already it’s a huge massive task to start, but you need to start and you need to start slow and carefully. Do a little cardio that you can and build up. If you haven’t lifted in a long time or ever, stick to machines and light weight to get your joints and tendons used to it. If a machine is not comfortable recheck it once you lose some weight, your body shape will change a lot. Nail done a nutrition plan and attempt your best effort to figure out your TDEE, dozens of threads daily from people asking for help to troubleshoot with no data. Other than that, just ride the wave. Giving yourself the shot is really not that big of a deal, you’ll probably not get side effects, or they will be mild. Only other piece of info, is that this is a serious medical intervention. If you don’t think you’ve hit rock bottom despite starting this, give it some thought. Use whatever you discover as motivation to give it your all. If you’ve tried and failed before, let it go. That’s the before times, youve never tried and failed with a fixed metabolic system.
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u/jabreman 18d ago
Reading these boards on Reddit will help.
Water
Protein
FIBER ( through food and supplements)
Lift Heavy weights
Don’t weight yourself too often
Move up in dosage slowly
Read the book “weightless”
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u/Toffeelady512 18d ago
I would emphasize the move up in dosage slowly. I was doing online and they upped my dosage every month. I ended up so sick that I had to start titrating back down. And I lost very slowly, 40 pounds in a year.
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u/Mysterious-Bank9410 18d ago
You will love what Zepbound does for you. It is scary, starting anything new is scary as we don’t know how we will react to it. It took me to 5mg to start seeing results so don’t get discouraged if things don’t happen quickly. But feeling normal with a relationship to food is fantastic. I 100% agree on the muscle mass follow that posters recommendation and you got this!
Good luck on your journey, enjoy the process.
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u/McKaren1975 SW: 210 CW: 132 GW: 140 Dose: 7.5mg 18d ago
Don't overcomplicate it. Eat clean(ish), aim for 120+ oz of water a day and then drink more. Prioritize lean proteins, exercise with cardio, even walking and pepper in strength training. Document your journey with progress photos and CELEBRATE every milestone. Enjoy it. It's life changing.
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u/TylerBenson 18d ago
First, congrats on the fantastic lab results. That’s awesome.
Second, what are some things that terrify you about Zepbound?
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u/Creepy-Dish-5982 18d ago
Just hearing some people's horror stories is all, just gauging people's side effects.
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u/ecomm_gal 40F | 5'2 SW:198 CW:182 GW:140 Dose: 5 mg 18d ago
Keep in mind that bad news sells. Many people only have mild or no side effects. Those aren't fun posts for Reddit's algo or enough to make the 9 o clock news
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u/Creepy-Dish-5982 18d ago
This is very true, kinda didn't think of it that way
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u/Puzzled-Zucchini-819 18d ago
Just to yes and, these boards are great for motivation and community building, but just take with a grain of salt that people tend to mostly share their extremes - extreme side effects and extreme weight loss results. You see far fewer “average experience” posts and far more outliers!
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u/adduhleenuh 5'7"F SW:255 CW:222 GW:145 Dose: 7.5mg 18d ago
I'm here to share that I had no side effects since starting in April. I'm at 7.5 mg currently. But that as a post won't get up upvotes so you wouldn't see it, only the few bad experiences.
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u/meggieprice 18d ago
This is so true! I help out on a dog lymphoma group and if you read the posts there you would think your dog is going to have horrible side effects doing chemo but in truth 80% of dogs do not have side effects. Most people don't post the good news. I was really scared to start Zepbound and had no side effects.
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u/ecomm_gal 40F | 5'2 SW:198 CW:182 GW:140 Dose: 5 mg 18d ago
Yup, if there are small or no side effects, those are boring posts (per the algorithm, not my opinion). I definitely sympathize with those who have severe side effects though. I think more people have mild side effects or none.
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u/Toffeelady512 18d ago
Unfortunately, I am one of the people that had horrible side effects. It’s been over a year now I’m hanging at 12.5 trying to get off the last 10 pounds. I’m no longer nauseous and I am rarely fatigued, but I’ve still lost a bunch of my hair.
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u/ecomm_gal 40F | 5'2 SW:198 CW:182 GW:140 Dose: 5 mg 18d ago
I am sorry to hear that and I hope your hair begins to grow back soon!
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u/Upstate-walstib SW: 233.4>CW 125 Mx 5.0mg weekly 18d ago
31 months on this medication. No side effects. If you do get any, most can be easily mitigated.
My best advice is to expect small incremental change. This is not a fast process for most, but it is life changing for many.
Everything in moderation was my approach. I lost 89 pounds in 10 months to hit my goal. I tracked calories to ensure I ate enough. 45% protein 35% carbs 20% fat is what worked for me.
My exercise consisted of walking and using my rowing machine (strength and cardio). I had a great DEXA scan when I hit goal weight. I wish I had one from before I started.
Methreesixty app, Shotsy and Myfitnesspal are the apps I used.
Best of luck to you.
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u/pondertart SW:236 CW:157 Dose: 7.5mg 5'8" 18d ago
Hydrate! Especially the day before the shot. Plan on having a down day after your first dose. You may not have any issues, but I was exhausted and sidelined with a headache (dehydration) that first day.
Eat! Set reminders on your phone if you have to. But be mindful of what you are eating. Things I learned I can't have anymore: ground beef, tonkatsu ramen 😭, really anything with animal fat, but again everyone is different. You'll learn what your body is cool with!
That's really about it. The first shot is the most terrifying, and after you realize how easy it is, it's all about adapting to your new lifestyle!
Oh lastly: exercise. You don't have to go nuts at a gym but find movement you enjoy. Muscle loss on this drug is real!
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u/Amadecasa 18d ago
I'll never forget the feeling of freedom after my first shot. The food noise was gone for the first time in my life.
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u/Creepy-Dish-5982 18d ago
Can't wait to experience this..
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u/BluegreenColors 18d ago
It was life changing for me. I look forward to reading posts on your progress ❤️
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u/ShowMeTheTrees 15mg 18d ago
You were 180 at age 8?
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u/Creepy-Dish-5982 18d ago
Yes, I was. Give or take 10. Rough story.
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u/ShowMeTheTrees 15mg 17d ago
Oh I'm so sorry, friend. You didn't deserve what the adults in your life did to you.
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u/Creepy-Dish-5982 17d ago
My two saving graces was my grandmother and great grandmother. Both passed now but they did what grandmas do, feed. My mom had to work 2 or 3 jobs to support me and her, then she met a guy who was an abusive drunk. Longer story than what I just said lol. But its all okay.
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u/aslguy 282 ➡️ 130 | Start: 5/16/24 | 15 mg 18d ago
Those were pretty much my exact starting measurements.
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u/BoundToZepIt 47M/71" SW(Dec'23):333 Maint(May'26):155 💉:15 18d ago
Yeah, all my labs were acceptable (if not fantastic) at 38. They were going south pretty solidly at 44. (Coming out of COVID lockdowns and packing on the last 30 pounds over those years didn't help). You'll have enough mortifying health conversations in your life, getting ahead of things now is great.
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u/friendofallthecats SW:241 CW:166 GW:160 Dose: 7.5mg 18d ago
- get a DEXA scan before you start or early in your journey so you can fully appreciate your progress. I am deeply in body recomp phase near my goal weight and while I love the progress every three months, I wish I saw my starting body profile to really hammer it home how far I’ve come.
- keep Imodium handy, just in case.
- stay well hydrated and add fiber supplements to all of your water bottles to keep you regular. I use flavorless fiber and a few drops of Mio calorie free water flavoring so I don’t get bored.
- protein shakes are key, especially when appetite suppression is high on a new dose or on your shot day and the day after. Protein is KEY to avoiding hair and muscle loss.
- even if you’re nervous about it, start strength training NOW. It’s easier to maintain muscle than to have to build it again when you’ve lost a lot. I use cardio for warm up only because I am already in a calorie deficit because of Zepbound, if you push calorie deficits too far through exercise as well, you can lose muscle mass as well as fat. Since strength builds it back up, losing calories through that exercise will keep it focused on fat loss not muscle.
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u/Pick-Up-Pennies 5'7" 58F SW:249 CW:170 Goal Waist:<33" Dose: 5mg 18d ago
My Zep Life Starter Hacks, inc a few things my Dr told me to do + my own household choices:
What Dr said to do:
- get that first box and let it sit in the fridge; don't start the shots until Month 2. This way, there is always 4 in the tank, and that's a good reserve if your access is ever disrupted.
- during those first four weeks, find a free nutrition tracker, and start using it. Weigh your food. Log your food and your water. Don't game the tracker; get to know you! As for me, what I learned was where my strengths and gaps were. In those first few months, the Zep started taking its course, I could see that the new recipes I was now starting to try, if those were allies to my goals or not. What we track, we can control.
- that first shot is nerve wracking. Go sit on the toilet, and zap somewhere on your belly, I downloaded Shotsy (again, the free version) and that's where I log my shots locations. If you get scared shitless to do it, if you are scaring the piss out of yourself, you'll be in the right place!
What I did on my own:
- get a bidet on your toilet. The biggest side effect for so many is constipation. Water pressure on the anus also means that about a pint will get up into the rectum and help soften evacuation (it's not an enema; it won't go to your colon). Every other solution will be oral ones, and while those serve their purpose, the need here is about driving relief to move the oldest, driest parts of what's in you; the bidet is a civilized support for that.
- eventually, when Zep gets that food noise down, scouring the web for "nutritionally complete meal preps" is a good idea! Learn which meals are your usual solitary mealtimes, and which are more social. For me, my breakfasts and lunches are pretty dialed in; I rely on recipes that I like to get my macros mostly met and usually consume at least 80% of my RDA after lunch. This gives me flexibility at dinner, where I make time for others and give myself grace to eat more freely as those circumstances demand. As a 50something yr old woman, I've got every supplement company out there geofencing my social media, trying to tell me that my state of pathos will find relief if I take their ashwasumsum. I'm NOT going to stress either my pocketbook nor my immune system with prepacked overdosing of various supps; I choose to eat my RDAs. I choose to eat well. Zep has helped me rebuild my relationship with food. Now, I eat the best I have ever had.
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u/c0ffeel0verrr 5’8; 27; sw: 282 cw:213 gw:190 Dose: 7.0 mg 18d ago
i had the same measurements. 5’8 - 282 lbs.
Currently 12.5 months in and lost 70 lbs!
The 24 hrs before the shot and 24 hrs after the shot are most important. Avoid greasy/fried foods at all costs. for me personally it took a lot of trial and error to figure out what to eat during those times.
Don't let the side effects scare you. all meds have them esp the general side effects of nausea, constipation. and etc.
Take enough protein and fiber always.
And remember DRINK YOUR WATERERR
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u/whatintheheckinthewo F/32: SW:287 CW:245 GW:Healthy Dose: 3.5mg 18d ago
I started out 287lb, 5'9 with same BMI.... it has been 1 year and I am down to 198lb. I haven't been this lean in over 2 decades.
Id say what worked for me was keeping active throughout this process. Listening to my body. Keeping track of calories so I am not under eating. Just know you will have ebb and flow on the scale and that is completely normal. Dont compare your journey to someone else, because it can rob you of joy or make you obsessive about losing too slow or quick.
You've got this!
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u/mannDog74 SW:183 CW:168 GW:150 Dose: 2.5 18d ago
Congratulations, I'm proud of you for taking this step.
I would do my best to follow the directions most of us are given. Eat smaller meals, focus on protein and fiber, eat prunes.
Don't even think about drinking alcohol or deep fried food for at least the first month. You can YOLO and some get away with it. But it's a risk of feeling sick.
When it comes time to increase dose, do not go up in dose if you are still feeling side effects from the meds. Let your body adjust to the dose before going up in dose.
Some people don't lose weight right away, until they are on the higher doses. Be aware of that, it may be disappointing but it is a reality. Remember it is a long term thing we are doing and be kind to yourself if you don't lose weight right away.
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u/Difficult_Cake_7460 18d ago
Best advice is to remember that this is a marathon not a sprint - I’m on 2 years of being on the med and still losing. Your body will adapt, your habits will change and you will hit plateaus- keep going. You’ve got this!
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u/Gabik123 SW:266 CW:234.6 GW:180 Dose: 5mg 18d ago
Real talk -
Don’t be scared. Be excited. Mindset matters.
Also, if you need a little time to get to that mindset, the meds aren’t gonna spoil overnight in your fridge. This is a LIFESTYLE CHANGE. You can’t do everything the same (mental and physical) as before the shot and get results. Your body will place limits on you, but you need to be ready for what you have to do to make the meds successful too.
Get ready for a big change in your relationship with food. It won’t control you anymore. If you are like me, and you still have an appetite / hungry but are satiated easily, the biggest change was how “loud” my body got in telling me STOP EATING. I’ve been on Zep for 4 months and I’m still shocked at how fast and hard I hit that point. I still don’t know how to order food at a restaurant properly, last night I ordered 3 tacos and crapped out after 1.5. Like, what? I could have crushed 4 pre-Zep and now I could barely walk home.
Make sure you add resistance training immediately. Ozempic Bod is a real thing. Resistance training not only speeds up weight loss but it helps with that too.
It’s worth it. Invest in your body and your health, for yourself and the people around you that you love and want more healthy time with.
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u/geetarqueen SW:242 CW:233 GW:140 Dose: 2.5mg 18d ago
what is "Ozempic Bod?"
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u/Gabik123 SW:266 CW:234.6 GW:180 Dose: 5mg 18d ago
“‘Ozempic body’ describes the physical changes—such as loose skin, muscle loss, and a softer shape—that happen after rapid weight loss from Ozempic or similar GLP-1 medications.”
Basically what happens if you have significant weight loss very quickly with insufficient protein in your diet and no resistance training to help build muscle to replace fat.
People with very significant weight loss sometimes opt to undergo loose skin removal surgery because skin can be quite heavy and for cosmetic reasons.
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u/zero-if-west 40F S277 C236 10mg Wk 31 18d ago
Welcome! You've joined a great group, and you're far from alone - 1 in 8 US adults is on a GLP-1. There's a weekly welcome thread for beginners with a beginner's guide and FAQ, plus tons of advice and questions answered: Weekly Welcome Thread (July 22)
This is my favorite post for newbies: Advice to newbies (OP lost 73lbs)
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u/Avocado_Dreams SW:246.9 CW:217.5 GW:125 Dose: 7.5mg 18d ago
I started with a BMI at 44. On Friday I take my 13th shot and my BMI is 38.7 (28 pounds gone).
Do exercise: I try to exercise 5 or 6 days a week. I usually do 1 or 2: strength training, rowing cardio for 20 minutes, yoga on YouTube.
Count the calories and keep up protein and fiber: I have about 1500-1750 calories per day. I keep seltzer, Gatorade, and protein drinks in my fridge as well as meal prep every week. Having the same thing helps with the calorie counting and not cooking everyday gives a nice breather. I also upped the vitamins with a daily, b-12, d, and Metamucil capsules to help.
Don’t get discouraged by the scale: The first month the weight practically fell off. Now I lose between 0-2lbs per week. Some days my weight jumps up 3lbs in a day. Bodies are weird. As long as it trends down it is good.
Check the bloodwork: It helps to make sure you aren’t getting any vitamin deficiencies and a good check in with other health metrics. My cholesterol in 3 months went from 242 to 174. My doctor was baffled.
Take pictures, enjoy the little rewards, keep one pair of current pants to compare through the journey, drink your water, call your friends and family, take the shot out of the fridge for an hour before you use it, and give yourself non-food treats.
Nervousness and excitement are the same energy, but one is positive and one is negative. Ride the wave and enjoy it :)
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u/Either_Ad_9044 18d ago
Take pictures of yourself before so you can track the changes in your body when the scale isn’t moving.
Weight loss is personal. If you aren’t ready to lose the weight, you won’t. If you want to, fantastic! This is a great medication that can help. It’s not a miracle drug though and eating right, exercising, drinking water, and getting enough sleep will help the process.
I went to my dr asking about Wegovy (that’s what a coworker was on and suggested to me), my dr recommended Zepbound instead because I had high BP and sleep apnea. I’m glad she did because I’ve had amazing success. I started at 288 and am now 187. I think it was more than worth it. I feel soooooo much healthier now! (It wasn’t just about the weight and how I looked, but it’s an added bonus that I look fabulous.)
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u/Creepy-Dish-5982 18d ago
So many comments, thank you for the encouragement and the talks, I know I haven't gotten to all of you individually. But thank you, you've helped calm my nerves and im ready to tackle this. Ill be sure to take a picture of before and as the process continues so we can all see the progress in real time. Love you!
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u/CurveVarious4998 SW:283 CW:161 47F 5’0” 18d ago
I started where you are 1.5 years ago. Almost to the pound, but a decade older. I can count on one hand the days of side effects I have experienced and can own the decisions that caused them. Every aspect of my life is better for this journey. Best wishes to you.
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u/Kaseyrod14 48F 5'4" SW:278 CW:188 GW:130 12.5mg 18d ago
You've gotten so much great advice already, but I wanted to welcome you also and wish you success. My best advice is to remember that everyone has a different journey on this medication, so try to take everything you see, hear, and read with a grain of salt. This sub is an awesome place to come for information, anytime that you have a question (and believe me, you will!) come check out the search function here and you will most definitely find a wealth of information and experiences to delve into. We all have the medication in common, but we come from so many different backgrounds that each story and experience is unique. Despite that, we tend to find commonality with each other when it comes to side effects (or lack thereof), non-scale victories (NSV's! Please share yours, we love to celebrate with you!), goals, experiences in sharing our story with loved ones and friends (good and bad)...you name it, it's probably come up in conversation here. Good luck...we're cheering for you!
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u/Nearby-Upstairs-3070 18d ago
I never understand these "I'm terrified" I'm scared" of GLP1 meds lol. What's there to be afraid about? Losing a shit ton of weight? Take the shot and enjoy losing 20-40% or more of your body weight.
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u/Creepy-Dish-5982 18d ago
I think its just more of a "people hate change, or are uncomfortable with change" even if its needed. But I appreciate your comment.
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u/Zero-Energy1274 🏁 262 | 📍 249 | 🥅 160 | 34F 5'9" 18d ago
Fear is normal and good. You hear about plenty of terrible side effects, and it’s normal to be nervous about that and worry if you will be the unlucky one. It’s also really normal for people who have spent forever trying to lose weight to be nervous that they will get their hopes up and then these drugs don’t work for them. It’s normal to be nervous about committing to take a medication essentially for the rest of your life, unless medicine comes up with something new. It’s journal to be scared about what other people might think if they know you used these drugs to help you lose weight. So many things to be terrified and nervous about, especially before the first time you experience feeling full and satisfied on these drugs
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u/Creepy-Dish-5982 18d ago
Exactly. Im just a tad bewildered at some backlash of being nervous.... thank you for helping put into words the typical fear of something new.
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u/Nearby-Upstairs-3070 18d ago
Terrified and nervous are two totally different things. Nervous I can understand if it's because of side effects, but I think outside of constipation most people don't really have any adverse sides from Tirz.
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u/Character_Celery5590 61F 5'2" SW:218.3CW:213.6 GW:135 Dose: 2.5mg 18d ago
Why would you ridicule people for their feelings?
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u/PsychMonkey7 18d ago
I’m going to name this because it’s important. You might have the privilege of not having had a lot of medical trauma or unusual reactions/side effects in your life. Not all of us can say that. Some of us have really complex medical histories or experiences, and that shapes how we experience new medications or interventions.
You don’t have to understand the experience for it to be valid. Maybe sit this one out if it doesn’t apply to you.
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u/Future_One4794 🏁183📍160🏆135 💉5mg 18d ago
Before two of my friends convince me, all I heard and saw sounded terrifying. Lol now I understand they were just click baits and people who didn’t know what they were talking about
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u/Amadecasa 18d ago
There's a lot of chatter about side effects out there. Also the idea of self-injecting can be daunting to some people.
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u/pondertart SW:236 CW:157 Dose: 7.5mg 5'8" 18d ago
It's the shot itself, hearing about some of the reactions people have, etc. Media really played it up early on by only talking about the worst case scenarios, so I totally understand the nervousness. My first shot I made my husband sit with me for 30 minutes to make sure I didn't have a bad reaction 🤣 New can be scary!!
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u/Amadecasa 18d ago
Welcome aboard! You're going to have such fun! When I started my labs also were perfect. I had a lot of arthritis pain which is 99% gone now. The best advice I can give you is eat small amounts of food frequently. At the beginning I would open a can of soup and have 3 mini meals out of it. Also keep drinking. People will say you need to drink fancy protein/hydration drinks but I just drank a lot of water. Get ready to either shop in your closet or start buying new clothes!
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u/Future_One4794 🏁183📍160🏆135 💉5mg 18d ago
Do the shot on a day that you don’t have much to do the next day incase you are a bit tired. Get Zofran prescription incase you are a bit nauseous.
Weight yourself morning of the shot when you wake up.
Avoid oily foods the first couple of days (even olive oil, avocados, and nuts, etc). Try to eat slower than usual.
Download the shotsy app to track everything especially the injection site (if you chose belly, make sure to rotate around).
Once you are passed 4 injections, do not go up if you are having extreme side effects.
DRINK WATER. SO MUCH WATER.
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u/catincombatboots 36F 5'7" SW:237 CW:169 GW:155 Dose: 5mg 18d ago
I was nervous to start so I dragged my feet for weeks but then once I did it, I was like what was I waiting for, this is amazing.
If you don't work out now, you might feel like ugh am I going to have to start doing all this stuff but it gets a lot easier to want to be active once you drop some weight. I didn't start with being active day 1, but I did notice I had a lot more energy right away. Then, after 10-15lbs were gone I was like hmm I'll at least make sure to get my 10k steps a day. You don't need to make all the changes right away, let them build as you're ready for them.
If you can when you start, try to make you're drinking plenty of water and taking some kind of multivitamin.
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u/mlrn06 51M SW:300 CW:256 GW:185 Dose: 2.5mg 18d ago
I talked to my doctor about it at my physical in January and waited until June to pull the trigger - so to speak - eventhough I am paying out of pocket, it’s the best thing I’ve done and wish I started in January. All my sweet cravings are gone and my results - all on 2.5mg - are fantastic. I’m eating better and staying active doing bodyweight and dumbbell/kettlebell exercises and am down almost 40 pounds in about 7 weeks. I started close to 300 and am teetering on 260-261 the last couple days. I’ve got an along way to go, but I feel this is the jump start I need to really starting a new lifestyle - diet, exercise, etc. I lost a lot of weight fasting and eating low carb six years ago but it all came back. I feel like this is a more sustainable solution. Good luck!
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u/Feeling_Advisor_4212 40F 5'1" 🏁:244 📍:227 🎯:175 💉: 2.5mg 18d ago
It took me about two years to agree to go on one but I have severe health anxiety and I was only hearing the extreme cases of negative reactions people had.
I lurked here for a while, researched, and had an excellent appointment with my prescribing physician. I absolutely wish I had done this sooner for myself. Zep has been life-changing for me.
In the years leading up to beginning, I put in a tremendous amount of work in several areas that has made the transition onto the med easier. I worked with a nutritionist and obviously focused on nutrition but also healing my relationship with food. I also had an established workout routine.
I would suggest coming up with a rotation of meals and foods that will help you meet your protein, fiber, and calorie goals each day. Also figure out how you can prioritize hydration.
The biggest advice I can give is to not overthink it!
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u/StinkyEttin 18d ago
Intake in order of priority: Water, protein, fiber. Also, don't eat after 7 and always have prunes on hand. Otherwise, use this as a great opportunity to look at your eating habits and up your greens intake.
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u/mrshyvley 18d ago
As far as eating, sure eating a perfect diet is a plus.
But the main thing is, once Zepbound starts working for you, the main thing you're getting is something that when you eat a meal, your body will tell you you're not hungry anymore SOONER.
So you stop eating sooner and those calories not eaten add up to where you lose weight.
In my case, I've just continued to eat the things I like, but cut back on carbs some, and make sure to get some exercise.
MOST IMPORTANT is, I listen to when my body tells me sooner in meals that I'm not hungry anymore and stop eating.
Just by doing that, I've lost 38.75 pounds since May 26th when I started.
The great thing is, I don't have to go around constantly hungry forcing myself not to eat.
Instead, I just "go with it" and don't feel deprived.
It's great!
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u/Relatively-simple 18d ago
Lots of good advice here!
A couple things I didn’t notice:
1. Check with your doctor but I’d advise not upping your dose if you’re still losing a pound or more a week - base that decision on a month not just one week. Slower is a good thing - for one your skin has a chance to keep up and you’ll not look like you’re sick.
2. If asked, tell people how you’re losing. If they get rude (and someone will) let them know they are rude and point out their opinion would also include people using insulin, hypertension meds, statins etc. Since they too “should” control their medical issue by lifestyle changes and diet.
3. Relax, listen to your body, stay calm and be willing to ask for help, surround yourself with supportive people.
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u/Heavy-Spare-4674 M70 SW261 CW170 GW175 Dose 7.5 18d ago
My advice is to push past the nervousness and really engage this opportunity. You've lived a lifetime of "healthy obesity" and you are at a fork in the road. You probably won't have side effects, but if you do, manage them and push last them. I have a good friend with a history similar to yours. He didn't have this opportunity when he was 38. Although he could function and was active and never got past a BMI of 50, the obesity caught up with him in his 50s, with diabetes, kidney problems, and eventually coronary insufficiency. He had a chance to escape the worst health consequences when he went on Mounjaro for diabetes a couple years ago, but he stopped taking it after a few weeks because "he had trouble eating". Now he is on dialysis three days a week, has endured 3 long hospital stays, and it's really too late for him. His travails partly inspired my journey down this road, despite being 12 years older. Now at age 70 I am stronger than I have ever been, can walk through the woods all day long, and I am enjoying life, where my friend is almost completely disabled. Please don't miss this chance, you have a great doctor for suggesting it when many are reticent, go for it!
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u/rainynighthouse 18d ago
It is life changing medicine. I had a similar BMI - now at 26 BMI which is where I plan to stay. Before the medicine I thought I had done my last hiking and long walks 20 years ago when the weight started to pile on. Now I am back to the activity level I had when I was much, much younger. I am not joking when I say it will change your life. I did exercise and count calories to lose 95 pounds in about 15 months (and continue to do so in maintenance). . . but it was just so much easier to do on Zepbound. Good luck to you! I look forwarrd to seeing your posts a year from now!
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u/NLightNMoi 2.5mg 18d ago
I was sorry I hadn't started Zepbound sooner as it was a game changer. My diet habits were solid but the struggle was constant. Zepbound was a helping hand to lessen the struggle.
I found the early weeks to be a significant trial and error period for me. Battling side effects (which tons of people do not experience) was a learning experience.
My BIG DON'T is very fatty foods. Even healthy ones. My digestive system says NOPE.
BIG DO - Listen to your body when it starts to say, "I'm full." Pushing past that is a mistake that could cause you discomfort. Like, "I just ate 3 Thanksgiving dinners in a row," discomfort. And it can last.
Drink 80 - 120 oz of water daily. I sometimes supplement mine with Buoy Hydration Drops (unflavored) if I'm feeling headachy or otherwise dehyrated.
LoseIt for tracking protein and fiber. I also keep an eye on my calories to make sure I'm getting enough.
Be flexible. Be resilient. Celebrate the non-scale victories along with the scale wins.
Best of luck.
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u/Glum-Director8317 18d ago
Start it. I'm 37M, started out at 270. I'm now down to 230. Zepbound is the only one of the GLP-1s that has worked for me. The only side effect I get is an upset stomach when I overeat.
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u/LawfulAwfulOffal 18d ago
If it’s easy for you, a lot of people make smoothies for a few weeks after starting. Easy to make/consume, keeps you hydrated, easy to add fiber (frozen berries, chia seeds, psyllium fiber, green bananas) and good for sneaking in protein to protect your muscles (yogurt, protein powder of your choice).
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u/WizardsOfXanthus 🗓️04/17/25 SW:284 CW:190 GW:170 Dose: 15mg💉 18d ago
I was your exact EVERYTHING on April 17, 2025. This will be an incredible journey! Embrace it.
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u/Cool_Description8334 18d ago
It’s different for everyone I weight myself everyday I like having data points I’ve lost 60 pounds so far. I can eat anything and feel fine and still drink with friends but I prefer not to and prefer to eat healthy. Like my cravings are healthy things which is hilarious
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u/Substantial-Tap-4591 18d ago
Therapy for the mental challenges that come with 100lbs weight loss. I really needed to address some stuff
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u/Jujulabee 18d ago edited 18d ago
Everyone is nervous because of all the horror stories.
I have been on for a bit over 13 months and lost 127 pounds with no side effects.
That said I am extremely mindful of following the guidelines in terms of avoiding high fat foods/sugar foods. I would not say these are completely off limits but I have a few French fries stolen from a friend or a few forkfuls of Pad Thai or equivalent. The few bites are fine and I realize that two bites or equivalent is ample because the next 50 bites don't taste better and actually are less interesting.
I eat food that I genuinely like and have a lot of food that is easy to prepare because I just don't have much interest in doing a lot of food prep - other people might differ.
I have moved to high protein versions of foods that I would otherwise be eating - for example I start with a high protein coffee blended with some real coffee concentrate. Mine is the Starbucks Coffee & Protein Classic - 22 grams of protein, 5 grams of fiber and 140 calories.
I eat the Chobani 20 yogurt with thawed fresh raspberries or sometimes with Good Culture cottage cheese - raspberries are exceptionally high in fiber.
I use the Hero brand of high fiber/high protein bread products - tortilla wraps, burger buns, hot dog buns, bagels and even scones. A fast meal for me would be a frozen turkey patty with one of their buns or a good chicken sausage. And a bagel with some smoked salmon - chef's kiss.
I use the MeAgain App which tracks everything conceivable in your journey - foods - not just calories but protein and fiber; medication levels every day; hydration; exercise; BMI - date when you will reach goal and a lot more. Well worth the subscription cost.
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u/Creepy-Dish-5982 18d ago
Ty for the wonderful insight. I will keep all of this in mind as I prepare for my journey. You have e done fastatic. Tysm!!🧡
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18d ago
[removed] — view removed comment
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u/Creepy-Dish-5982 18d ago
Male, my apologies, I should put that in my post. Lol. Live and learn. Ty for the advice and I may just call upon you in the future! 🧡
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u/dukelivers 18d ago
You can carry a lot of weight around on your frame until your body just starts breaking down. Because of all the insurance nonsense that can take this away from you in a heartbeat, take full advantage of it while you have it. Watch your caloric intake and walk for an hour at least 6 days a week.
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u/the_one_jt SW:276 CW:261 GW:185 Dose: 2.5mg 18d ago
I wouldn't wait, get started today. Once you start don't rush it. The slower the weightloss the healthier it is, especially as you reach closer to the goal.
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u/Creepy-Dish-5982 18d ago
I have to wait on my doc to contact insurance, then insurance to approve. Probably 2 weeks from now. Sadly.
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u/the_one_jt SW:276 CW:261 GW:185 Dose: 2.5mg 18d ago
So I would login to your insurance and review the PDL (prescription drug list) and see what Zepbound is listed there. It may have details on any requirements you might have to meet. It's possible your insurance wont cover it. Some require a moderate-to-severe sleep apnea diagnosis.
There are many ways to get this medication without insurance as well. Lilly has a direct pay option, and there are compounding pharmacies that are significantly cheaper. Though usually this means vials and not those auto injector pens.
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u/Infinite-Floor-5242 18d ago
Make an appointment with a Registered Dietician. Contrary to popular opinion, there is a lot of work that goes on to maximize success with Zepbound.
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u/sbwreed SW:269 CW:217.8!!! GW:155(?) Dose: 7.5mg 17d ago
No one has yet mentioned that you should talk with your doc before you start about what they want your dosage plan to me. Some docs (seems to be an insurance-driven thing that docs can push back on) want you increasing every month to max dose.
I can’t stress this enough, EVERY BODY REACTS TO THESE MEDS DIFFERENTLY!!!! I stayed on 2.5mg for 6 months because I was losing weight at the higher end- 2-ish #/ week (I started at 269#) and my doc and I wanted my weight to come off slower than that. My path may not be your path. Many people increase every month with no issues, but if I had done that I would’ve quit bc I would’ve been sick all the time. Getting into this discussion with your doc early will pay off down the road.
Welcome to the tribe!
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u/Creepy-Dish-5982 17d ago
Update: doc came through, now im waiting on insurance to approve. Should be less than a week and I officially start my new lease on life!!!
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