A man who stopped using Ozempic after shedding 112 pounds has revealed how he's managed to maintain his weight.
The drug, approved by the FDA to help manage diabetes, works by mimicking the body's own GLP-1 hormone to control blood sugar levels.
By triggering insulin secretion from the pancreas, cutting back glucose production in the liver and slowing digestion, it helps to curb appetite and boosts feelings of fullness, helping users lose weight.
Jacob Knoops, 29, started Ozempic in November 2023 and took it for 10 months, until September 2024.
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He's been off Ozempic for eight months now, but has managed to maintain his weight loss.
He took to Reddit to share his weight loss and maintenance journey, admitting: "It has certainly been a journey, and my weight will likely be a battle my whole life."
Many people report an increase in appetite and, subsequently, weight gain after coming off the Ozempic and similar weight-loss drugs.
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And while Jacob candidly confessed the 'food noise' certainly returned, he told UNILAD of the key routines that have helped him keep the pounds off.
It starts with sleep; Jacob begins each morning by rising at around 5.30am after a solid eight hours of shut-eye.
The first order of business is a brisk dog walk, before a dedicated workout. Whether it’s lifting weights in the gym or logging miles on an outdoor run, he makes sure to move every day.
Jacob added that he's closed his watch's workout rings every single day 'for 284 days straight,' which helps keep him motivated.
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Then, he tackles an eight-hour workday and practices intermittent fasting. By skipping breakfast and waiting until noon to eat, he avoids mid-morning snacking and ensures his workouts are performed on an empty stomach.
He also meal preps every Sunday to help stay on track for the week.
"This helps me to make good decisions for my lunches, and also prevents me from buying take out meals.
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"Typically my meal prep includes quick lunches like sandwiches with lean proteins, chicken and salads, meat and veg, and wraps."
Post-walk, he heads on another dog walk, followed by evening exercise. He alternates gym classes, including HIIT and Zumba, with team sports such as hockey, soccer, dodgeball and basketball - keeping his routine fun and social.
"Since losing the weight, I love team sports," he said. "I love the camaraderie and support from the teams."
Jacob also enjoys pickleball and disc golf - two of the fastest growing sports.
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"Since losing the weight I've joined a queer running club and I run multiple runs a week," he adds.
"This is all stuff I never would've thought I'd be doing before losing the weight."
By 9:00pm, Jacob is winding down for the night, protecting that crucial eight-hour sleep window.
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But he still enjoys a treat here and there - in moderation, with cheat days sometimes falling on a weekend when his routine is less strict.
"I also don't want to be that guy that says 'no cake' when the whole party is enjoying a slice," he adds.
"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 also relied on a support network - of family, friends and other Ozempic users - since beginning his journey.
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Jacob highly recommends Ozempic, telling those who are about the start their journey - or take the next steps and come off the drug: "The food noise will come back but make sure you're ready to battle it.
"Make sure you 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.
"Know that you've made this change and put in the hard work, not you need to continue your hard work to keep it off."
Ellie Kemp