Week 51 Weigh In!

 Well, we're coming into the homestretch of my first year on Ozempic!

I'm sorry I haven't posted many recipes lately. Life has been just a little too busy to be focusing on my blog, but I'm doing the best I can, one day at a time. I intend to keep journaling a minimum of weekly about my progress, and I'll keep sharing helpful tips and recipes as I am able to.

I did increase my dose to 0.75mg last Monday, and I noticed that I felt the effects of the increase almost immediately. I really am glad that I chose to delay raising my doses for as long as I did so that now, when I do need that extra boost, that hopefully the increased dose will help me lose again. If I had taken the standard dose progression there would be nowhere to increase at this point since I've been on Ozempic for so long. I did notice more appetite suppression this week, and fortunately not much in the way of side effects. Hopefully this will continue for at least a little while!

The last few months really crystalized for me that I don't think I could have come this far on my own after all. And I think all along I was feeling like maybe I could have done this without the Ozempic because I have lost large amounts of weight before, twice. The first time was also mostly without exercise, but I was in my 20s then when everything is easier! In 2019 I had lost about 60lbs before covid hit, but wound up regaining it all and then some. This time? I lost 27lbs on my own before it started to get hard, and that's not really very much at all considering the size I was. I think that not only was my diabetes diagnosis making it more difficult to lose, but also the fact that I have yo-yo'ed so many times has damaged my metabolism, and it will probably take quite a while before it starts to return to baseline (if it ever does).

But the fact that my loss slowed down so suddenly and then I started to see movement again once I increased my dose? That tells me that a lot of this is out of my control and that the medication is helping my body function the way it should. I mean, obviously what I choose to eat is within my control. Exercise is within my control. But I can't control how my body responds to those things, and Ozempic can. So I am grateful that medications like this exist and will help me get and stay healthier. I can't do it alone, and the medication can't do it for me- but we can make a great team!

I'm still struggling with the exercise, but I'm trying to give myself a little grace because life has been so stressful lately that sometimes the last thing I want to do is spend even more energy. It's hard, because most of the time I know it will help me feel better, but that occasional time I feel completely drained and tapped out afterwards and that is miserable. I don't have a lot of extra energy to spare now, but I also don't want to waste whatever boost I am getting from the increased dosage, so I really do need to be more mindful of my choices.

One day at a time... as I've said before, the most important step in any journey is always the next one. We can't control where we were before, and we can't always control what comes next, but we can control what we do right in this moment.

Start Date: November 7, 2022  0.25mg

OZ Week 1 loss: 3.4lbs

OZ Week 2 loss: 2.2 lbs
OZ Week 3 gain: 2.0lbs

OZ Week 4 loss: 4.4lbs

OZ Week 5 loss: 1.4lbs

OZ Week 6 loss: 2.4lbs

OZ Week 7: skipped weigh in  0.39mg (used "bonus bit" in the pen)

OZ Week 8 gain: 4.4lbs  back to 0.25mg (started exercising seriously)

OZ Week 9 loss: 6.6lbs

OZ Week 10 loss: 2.0lbs

OZ Week 11 loss: 2.4lbs

OZ Week 12 loss: 2.4lbs

OZ Week 13 loss: 2.6lbs

OZ Week 14 loss: 1.6lbs

OZ Week 15 loss: 0.4lbs (took booster dose halfway through the week, so 0.25mg + 0.33mg)

OZ Week 16 loss: 4lbs  raised dose to 0.38mg

OZ Week 17 loss: 0.6lbs

OZ Week 18 loss: 5.6lbs

OZ Week 19 gain: 2.4lbs

OZ Week 20 loss: 2.6lbs

OZ Week 21 loss: 2.0lbs raised dose to 0.40mg

OZ Week 22 loss: 2.8lbs raised dose to 0.42mg

OZ Week 23 loss: 0.6lbs raised dose to 0.44mg

OZ Week 24 loss: 1.4lbs

OZ Week 25 loss: 3.4lbs

OZ Week 26 gain: 1.0lbs

OZ Week 27 loss: 3.8lbs

OZ Week 28 gain: 2.0lbs

OZ Week 29 loss: 1.0lbs

OZ Week 30 loss: 1.6lbs raised dose to 0.46mg

OZ Week 31 loss: 2.2lbs raised dose to 0.50mg

OZ Week 32 loss: 1.2lbs

OZ Week 33 loss: 0.8lbs

OZ Week 34 loss: 2.4 lbs

OZ Week 35 on vacation: no weigh in
OZ Week 36 gain: 8.4lbs

OZ Week 37 loss: 6.0lbs

OZ Week 38 loss: 4.6lbs

OZ Week 39 gain: 0.6lbs

OZ Week 40 loss: 1.8lbs 

OZ Week 41 loss: 0.6lbs skipped dose on dr orders

OZ Week 42 gain: 2.4lbs skipped dose on dr orders

OZ Week 43 loss: 3.2lbs restarted at 0.25mg

OZ Week 44 gain: 0.6lbs raised dose to 0.38mg

OZ Week 45 loss: 1.6lbs raised dose to 0.50mg

OZ Week 46: 0.0lbs 

OZ Week 47 loss: 3.8lbs

OZ Week 48 loss: 0.2lbs

OZ Week 49: no weigh in

OZ Week 50 gain: 1.8lbs raised dose to 0.62mg

OZ Week 51 loss: 1.4lbs raised dose to 0.75mg

Total loss on Ozempic so far: 65.4lbs

Week 50 Weigh In!

 Well, I've been sick so I missed last week's weigh in and have just been feeling worn out. I'm still doing the best I can, and I have been staying within my calorie range. I pulled a muscle in my back cleaning though so I haven't been able to exercise beyond going for walks, which I'm sure didn't help.

I was told recently by an endocrinologist that Ozempic weight loss slows down around a year, and that looks like how it's going for me as well. The last couple of months have been a lot slower compared to earlier on- slower than I'd like. Also, I've been working out less intensely than I was earlier in my journey and that's likely not helping. I'm already past the typical Ozempic weight loss of 20% as I'm now at almost 25% down of my weight when I started the medication (not my original starting weight before Oz- that puts me at over 30% and counting!) so I'm sure it will continue to be a struggle. That being said, I do still want to lose another 40-50lbs and then go from there.

I'm going to start trying my plateau breaking tips, which are really helpful for stubborn stalls! I haven't needed to seriously look into any techniques so far, so I suppose now is when I need them. Also, I still haven't even reached the therapeutic dose of Ozempic, so it might be time to increase my dosage beyond 0.5mg. I don't plan to jump directly to 1mg though! The last thing I want is to deal with side effects at this point in my journey when I haven't had too many so far. I'm not sure if I'll go to .625 or .75 first but I'll think about it today before I take my dose tonight.

It would be so nice to see that scale moving again rather than bouncing around! I plan to keep working hard, focus on rebuilding my stamina for exercise, and keep going. My cardiac fitness score is slowly starting to increase again, although it is still quite a ways from where it was in the summertime, but I'm going to keep working at it. 

One day at a time... look where baby steps can get you!

Start Date: November 7, 2022  0.25mg

OZ Week 1 loss: 3.4lbs

OZ Week 2 loss: 2.2 lbs
OZ Week 3 gain: 2.0lbs

OZ Week 4 loss: 4.4lbs

OZ Week 5 loss: 1.4lbs

OZ Week 6 loss: 2.4lbs

OZ Week 7: skipped weigh in  0.39mg (used "bonus bit" in the pen)

OZ Week 8 gain: 4.4lbs  back to 0.25mg (started exercising seriously)

OZ Week 9 loss: 6.6lbs

OZ Week 10 loss: 2.0lbs

OZ Week 11 loss: 2.4lbs

OZ Week 12 loss: 2.4lbs

OZ Week 13 loss: 2.6lbs

OZ Week 14 loss: 1.6lbs

OZ Week 15 loss: 0.4lbs (took booster dose halfway through the week, so 0.25mg + 0.33mg)

OZ Week 16 loss: 4lbs  raised dose to 0.38mg

OZ Week 17 loss: 0.6lbs

OZ Week 18 loss: 5.6lbs

OZ Week 19 gain: 2.4lbs

OZ Week 20 loss: 2.6lbs

OZ Week 21 loss: 2.0lbs raised dose to 0.40mg

OZ Week 22 loss: 2.8lbs raised dose to 0.42mg

OZ Week 23 loss: 0.6lbs raised dose to 0.44mg

OZ Week 24 loss: 1.4lbs

OZ Week 25 loss: 3.4lbs

OZ Week 26 gain: 1.0lbs

OZ Week 27 loss: 3.8lbs

OZ Week 28 gain: 2.0lbs

OZ Week 29 loss: 1.0lbs

OZ Week 30 loss: 1.6lbs raised dose to 0.46mg

OZ Week 31 loss: 2.2lbs raised dose to 0.50mg

OZ Week 32 loss: 1.2lbs

OZ Week 33 loss: 0.8lbs

OZ Week 34 loss: 2.4 lbs

OZ Week 35 on vacation: no weigh in
OZ Week 36 gain: 8.4lbs

OZ Week 37 loss: 6.0lbs

OZ Week 38 loss: 4.6lbs

OZ Week 39 gain: 0.6lbs

OZ Week 40 loss: 1.8lbs 

OZ Week 41 loss: 0.6lbs skipped dose on dr orders

OZ Week 42 gain: 2.4lbs skipped dose on dr orders

OZ Week 43 loss: 3.2lbs restarted at 0.25mg

OZ Week 44 gain: 0.6lbs raised dose to 0.38mg

OZ Week 45 loss: 1.6lbs raised dose to 0.50mg

OZ Week 46: 0.0lbs 

OZ Week 47 loss: 3.8lbs

OZ Week 48 loss: 0.2lbs

OZ Week 49: no weigh in

OZ Week 50 gain: 1.8lbs

Total loss on Ozempic so far: 64lbs

Week 48 Weigh In!

Well, with my son's birthday and Thanksgiving added into the mix, I'm not disappointed to see a small loss on the scale this week. I also haven't really exercised at all this weekend because it was so busy with the cooking and cleaning and entertaining- I'm going to remedy that this week.

Honestly, the more of a break I take from exercising, the harder it is to get back into it. When I was working out 5-6 days a week, it was just something I did, so like it or not I got used to it. Now? It's back to being something that is hard to do and my brain whines like a six year old about doing it. Sometimes I just have to remind myself to be the adult and do the thing that is good for me, whether I want to or not. My cardiac fitness score remains below average quite a bit- that drop from the month in bed was precipitous and it scares me. I really want to see some markers of improvement, and I haven't been exercising consistently enough for that. I've gone for a few walks this past week but that's not really enough to boost my fitness level. And I need to start lifting weights again as well.

With all the holidays, I definitely did overeat a bit this week, and that I'm okay with. Fortunately, I don't experience side effects from overeating, or for eating heavier foods. This doesn't mean I give myself carte blanche to stuff myself, but yeah, I did have a small plate of seconds I probably shouldn't have. As long as it's not my usual practice, I can forgive myself for a couple of times a year. And the leftover sugarfree pumpkin pie I had for breakfast was delicious!

The next major occasion is my birthday next month, so time to focus and see how far I can get before my next indulgences!

Start Date: November 7, 2022  0.25mg

OZ Week 1 loss: 3.4lbs

OZ Week 2 loss: 2.2 lbs
OZ Week 3 gain: 2.0lbs

OZ Week 4 loss: 4.4lbs

OZ Week 5 loss: 1.4lbs

OZ Week 6 loss: 2.4lbs

OZ Week 7: skipped weigh in  0.39mg (used "bonus bit" in the pen)

OZ Week 8 gain: 4.4lbs  back to 0.25mg (started exercising seriously)

OZ Week 9 loss: 6.6lbs

OZ Week 10 loss: 2.0lbs

OZ Week 11 loss: 2.4lbs

OZ Week 12 loss: 2.4lbs

OZ Week 13 loss: 2.6lbs

OZ Week 14 loss: 1.6lbs

OZ Week 15 loss: 0.4lbs (took booster dose halfway through the week, so 0.25mg + 0.33mg)

OZ Week 16 loss: 4lbs  raised dose to 0.38mg

OZ Week 17 loss: 0.6lbs

OZ Week 18 loss: 5.6lbs

OZ Week 19 gain: 2.4lbs

OZ Week 20 loss: 2.6lbs

OZ Week 21 loss: 2.0lbs raised dose to 0.40mg

OZ Week 22 loss: 2.8lbs raised dose to 0.42mg

OZ Week 23 loss: 0.6lbs raised dose to 0.44mg

OZ Week 24 loss: 1.4lbs

OZ Week 25 loss: 3.4lbs

OZ Week 26 gain: 1.0lbs

OZ Week 27 loss: 3.8lbs

OZ Week 28 gain: 2.0lbs

OZ Week 29 loss: 1.0lbs

OZ Week 30 loss: 1.6lbs raised dose to 0.46mg

OZ Week 31 loss: 2.2lbs raised dose to 0.50mg

OZ Week 32 loss: 1.2lbs

OZ Week 33 loss: 0.8lbs

OZ Week 34 loss: 2.4 lbs

OZ Week 35 on vacation: no weigh in
OZ Week 36 gain: 8.4lbs

OZ Week 37 loss: 6.0lbs

OZ Week 38 loss: 4.6lbs

OZ Week 39 gain: 0.6lbs

OZ Week 40 loss: 1.8lbs 

OZ Week 41 loss: 0.6lbs skipped dose on dr orders

OZ Week 42 gain: 2.4lbs skipped dose on dr orders

OZ Week 43 loss: 3.2lbs restarted at 0.25mg

OZ Week 44 gain: 0.6lbs raised dose to 0.38mg

OZ Week 45 loss: 1.6lbs raised dose to 0.50mg

OZ Week 46: 0.0lbs 

OZ Week 47 loss: 3.8lbs

OZ Week 48 loss: 0.2lbs

Total loss on Ozempic so far: 65.8lbs

Week 47 Weigh In!

This was a nice way to start off the week! With a lot of holidays coming up, I've been thinking about the possibility that my weight loss will stall, but I'm also very okay with slower losses and I don't want to miss out on celebrations and events. Today is my son's 14th birthday, and he wants to go to an all you can eat restaurant. So that's what we're going to do. I won't eat my money's worth but with restaurant prices, who can nowadays anyway? I'm just going to spend time with my son and enjoy what works for me. Then this weekend is Thanksgiving, my mother's birthday is coming up soon, then mine as well as two other family birthdays before Christmas! This time of year is crazy. But I made it through just fine last year on Ozempic and still enjoyed myself, and I'm sure I will this year, too.

While progressing milestones have been slower, I am still super proud of each and every one! I can't even imagine carrying nine gallons of paint for even ten minutes, let alone for every moment of my life. While that includes weight I lost on my own prior to starting Ozempic, I have worked hard for those pounds and they sure still count! 

Start Date: November 7, 2022  0.25mg

OZ Week 1 loss: 3.4lbs

OZ Week 2 loss: 2.2 lbs
OZ Week 3 gain: 2.0lbs

OZ Week 4 loss: 4.4lbs

OZ Week 5 loss: 1.4lbs

OZ Week 6 loss: 2.4lbs

OZ Week 7: skipped weigh in  0.39mg (used "bonus bit" in the pen)

OZ Week 8 gain: 4.4lbs  back to 0.25mg (started exercising seriously)

OZ Week 9 loss: 6.6lbs

OZ Week 10 loss: 2.0lbs

OZ Week 11 loss: 2.4lbs

OZ Week 12 loss: 2.4lbs

OZ Week 13 loss: 2.6lbs

OZ Week 14 loss: 1.6lbs

OZ Week 15 loss: 0.4lbs (took booster dose halfway through the week, so 0.25mg + 0.33mg)

OZ Week 16 loss: 4lbs  raised dose to 0.38mg

OZ Week 17 loss: 0.6lbs

OZ Week 18 loss: 5.6lbs

OZ Week 19 gain: 2.4lbs

OZ Week 20 loss: 2.6lbs

OZ Week 21 loss: 2.0lbs raised dose to 0.40mg

OZ Week 22 loss: 2.8lbs raised dose to 0.42mg

OZ Week 23 loss: 0.6lbs raised dose to 0.44mg

OZ Week 24 loss: 1.4lbs

OZ Week 25 loss: 3.4lbs

OZ Week 26 gain: 1.0lbs

OZ Week 27 loss: 3.8lbs

OZ Week 28 gain: 2.0lbs

OZ Week 29 loss: 1.0lbs

OZ Week 30 loss: 1.6lbs raised dose to 0.46mg

OZ Week 31 loss: 2.2lbs raised dose to 0.50mg

OZ Week 32 loss: 1.2lbs

OZ Week 33 loss: 0.8lbs

OZ Week 34 loss: 2.4 lbs

OZ Week 35 on vacation: no weigh in
OZ Week 36 gain: 8.4lbs

OZ Week 37 loss: 6.0lbs

OZ Week 38 loss: 4.6lbs

OZ Week 39 gain: 0.6lbs

OZ Week 40 loss: 1.8lbs 

OZ Week 41 loss: 0.6lbs skipped dose on dr orders

OZ Week 42 gain: 2.4lbs skipped dose on dr orders

OZ Week 43 loss: 3.2lbs restarted at 0.25mg

OZ Week 44 gain: 0.6lbs raised dose to 0.38mg

OZ Week 45 loss: 1.6lbs raised dose to 0.50mg

OZ Week 46: 0.0lbs 

OZ Week 47 loss: 3.8lbs

Total loss on Ozempic so far: 65.6lbs

Week 46 Weigh In!

Well, looks like I'm a little backed up with fiber this week! Throughout the week I was several pounds down, but on the weekend I was hungry so I ate a lot of raw roughage, and I think it's still with me. I'm sure it will be temporary! And of course, just another reminder that it's normal for bodies to fluctuate for various reasons. During the week I did weigh myself daily just to have an idea of what was happening and there was up to a 6lb spread between the highest and the lowest! So try not to worry if the scale isn't moving the way you'd like- you probably just caught it at the wrong moment.

I had planned to titrate my dose up a bit more slowly, but there was just a bit more than 0.5mg left in the pen and I didn't want either to waste it or to be doing clicks on a new pen if I didn't have to, so I just took it all :P  I had a bit of nausea during the week but no other side effects so I guess it was OK after all. Now I'm back to my previous normal dose, so I'll be staying here until further notice. I don't see the need to move up yet and I'd rather save the dose increases for when I am smaller, as the weight will inevitably be more difficult to lose.

Start Date: November 7, 2022  0.25mg

OZ Week 1 loss: 3.4lbs

OZ Week 2 loss: 2.2 lbs
OZ Week 3 gain: 2.0lbs

OZ Week 4 loss: 4.4lbs

OZ Week 5 loss: 1.4lbs

OZ Week 6 loss: 2.4lbs

OZ Week 7: skipped weigh in  0.39mg (used "bonus bit" in the pen)

OZ Week 8 gain: 4.4lbs  back to 0.25mg (started exercising seriously)

OZ Week 9 loss: 6.6lbs

OZ Week 10 loss: 2.0lbs

OZ Week 11 loss: 2.4lbs

OZ Week 12 loss: 2.4lbs

OZ Week 13 loss: 2.6lbs

OZ Week 14 loss: 1.6lbs

OZ Week 15 loss: 0.4lbs (took booster dose halfway through the week, so 0.25mg + 0.33mg)

OZ Week 16 loss: 4lbs  raised dose to 0.38mg

OZ Week 17 loss: 0.6lbs

OZ Week 18 loss: 5.6lbs

OZ Week 19 gain: 2.4lbs

OZ Week 20 loss: 2.6lbs

OZ Week 21 loss: 2.0lbs raised dose to 0.40mg

OZ Week 22 loss: 2.8lbs raised dose to 0.42mg

OZ Week 23 loss: 0.6lbs raised dose to 0.44mg

OZ Week 24 loss: 1.4lbs

OZ Week 25 loss: 3.4lbs

OZ Week 26 gain: 1.0lbs

OZ Week 27 loss: 3.8lbs

OZ Week 28 gain: 2.0lbs

OZ Week 29 loss: 1.0lbs

OZ Week 30 loss: 1.6lbs raised dose to 0.46mg

OZ Week 31 loss: 2.2lbs raised dose to 0.50mg

OZ Week 32 loss: 1.2lbs

OZ Week 33 loss: 0.8lbs

OZ Week 34 loss: 2.4 lbs

OZ Week 35 on vacation: no weigh in
OZ Week 36 gain: 8.4lbs

OZ Week 37 loss: 6.0lbs

OZ Week 38 loss: 4.6lbs

OZ Week 39 gain: 0.6lbs

OZ Week 40 loss: 1.8lbs 

OZ Week 41 loss: 0.6lbs skipped dose on dr orders

OZ Week 42 gain: 2.4lbs skipped dose on dr orders

OZ Week 43 loss: 3.2lbs restarted at 0.25mg

OZ Week 44 gain: 0.6lbs raised dose to 0.38mg

OZ Week 45 loss: 1.6lbs raised dose to 0.50mg

OZ Week 46: 0.0lbs 

Total loss on Ozempic so far: 61.8lbs

Week 45 Weigh In!

This past week I have been trying to boost my exercise a little bit. It still feels very hard, though. I think while I was sick, my body must have cannibalized a lot of the muscle I had been building and that just sucks. But it is what it is so all I can really do is work on rebuilding. Before, I was exercising 4-6 days per week, with a mixture of both cardio and strength training. Now, I have two days a week where I'm required to be consistently walking quickly for an hour plus per day for work and I don't have the time and energy to do an additional workout on top of it. I'm trying to do at least two half hour workouts during the week at this point, and hopefully increase it as I get some stamina again. Funny how three weeks basically entirely in bed will mess you up pretty badly, eh?

If you're wondering why I'm stressing the exercise so much, here is a really great article on why it's so important to work out even if you're losing weight just fine without it. Does it boost weight loss? Generally yes, as long as you don't eat all the calories you burn additionally (but do add a little extra protein if you're building muscle), but they're finding that exercise improves issues with insulin resistance, lowers cholesterol, controls blood sugar levels, as well as improving cardiac health. Before I got sick, my cardiac fitness VO2 max score was 27.4, which actually put me slightly above average for women my age! I had worked hard for that because before I started working out, my cardiac fitness was in the fair to poor category. With the sedentary month, my cardiac fitness score had dropped to 23.1 which is below average, and I didn't want to see it slide any further. There have been many real, measurable signs of how the exercise was benefitting my body and that stopping it erased those benefits. That's a good lesson on how important consistency is. I think it's much more important to try and exercise regularly than to try and push intensity, if you're just working on improving your health. I mean obviously a ten minute slow walk is not going to have the same effect as an hour long aerobics class. But if you can only manage the class once every week or so but you could walk every day? Go for that walk. Get your body into the habit of moving! And as you improve your baseline health, maybe you'll want to boost intensity a little. Something is always better than nothing.

Fortunately, this week my appetite regulating hormones have died down so I am back to eating my regular portion sizes on Ozempic and I'm much happier with that. I still get hungry regularly, but don't need to eat large portions to feel satisfied. I don't want my appetite to go away entirely. First of all, that's risky for me as a T2 diabetic since my blood sugar can and will go hypoglycemic if I don't eat every few hours. This is why programs like intermittent fasting do not work for me. I start to feel sick if it's been more than a few hours since I've eaten and I do much better on my meal plan of three meals and three snacks daily. But secondly? Hunger is a fine sauce for food and it makes it taste better. It's normal to be hungry and to learn to manage those feelings. Once the Ozempic removes the intense nagging hunger and the neverending desire to eat more, what's left is what I assume "normal" hunger cues, and I want to experience how they work and to teach myself to eat properly. I do think I will be on this medication or some variation forever because of my diabetes, but building healthy habits is never a bad thing.

While my weight loss has slowed down significantly due to all this upheaval in my life, the scale is still trending down, and I'm happy with that. Approaching some big milestones soon and looking forward to it!! Nearly a year on Ozempic, nearly 100lbs lost (total, including weight lost before Ozempic), nearly to ONEderland. Those will all come at different times and weights but it's exciting to see them so close by! 

Start Date: November 7, 2022  0.25mg

OZ Week 1 loss: 3.4lbs

OZ Week 2 loss: 2.2 lbs
OZ Week 3 gain: 2.0lbs

OZ Week 4 loss: 4.4lbs

OZ Week 5 loss: 1.4lbs

OZ Week 6 loss: 2.4lbs

OZ Week 7: skipped weigh in  0.39mg (used "bonus bit" in the pen)

OZ Week 8 gain: 4.4lbs  back to 0.25mg (started exercising seriously)

OZ Week 9 loss: 6.6lbs

OZ Week 10 loss: 2.0lbs

OZ Week 11 loss: 2.4lbs

OZ Week 12 loss: 2.4lbs

OZ Week 13 loss: 2.6lbs

OZ Week 14 loss: 1.6lbs

OZ Week 15 loss: 0.4lbs (took booster dose halfway through the week, so 0.25mg + 0.33mg)

OZ Week 16 loss: 4lbs  raised dose to 0.38mg

OZ Week 17 loss: 0.6lbs

OZ Week 18 loss: 5.6lbs

OZ Week 19 gain: 2.4lbs

OZ Week 20 loss: 2.6lbs

OZ Week 21 loss: 2.0lbs raised dose to 0.40mg

OZ Week 22 loss: 2.8lbs raised dose to 0.42mg

OZ Week 23 loss: 0.6lbs raised dose to 0.44mg

OZ Week 24 loss: 1.4lbs

OZ Week 25 loss: 3.4lbs

OZ Week 26 gain: 1.0lbs

OZ Week 27 loss: 3.8lbs

OZ Week 28 gain: 2.0lbs

OZ Week 29 loss: 1.0lbs

OZ Week 30 loss: 1.6lbs raised dose to 0.46mg

OZ Week 31 loss: 2.2lbs raised dose to 0.50mg

OZ Week 32 loss: 1.2lbs

OZ Week 33 loss: 0.8lbs

OZ Week 34 loss: 2.4 lbs

OZ Week 35 on vacation: no weigh in
OZ Week 36 gain: 8.4lbs

OZ Week 37 loss: 6.0lbs

OZ Week 38 loss: 4.6lbs

OZ Week 39 gain: 0.6lbs

OZ Week 40 loss: 1.8lbs 

OZ Week 41 loss: 0.6lbs skipped dose on dr orders

OZ Week 42 gain: 2.4lbs skipped dose on dr orders

OZ Week 43 loss: 3.2lbs restarted at 0.25mg

OZ Week 44 gain: 0.6lbs raised dose to 0.38mg

OZ Week 45 loss: 1.6lbs

Total loss on Ozempic so far: 61.8lbs

Easy Full Day Meal Plan with Takeout!

 I haven't posted a full day meal plan in some time, because I haven't well felt enough to be doing much playing around with recipes. I am doing my best to get back on track though, and my meal plan yesterday was absolutely delicious. It was relatively low energy as well, since one meal was takeout and another was only 15 minutes from start to plate! Breakfast can be prepped in advance as well so save this meal plan for a day when you are tired/don't have a lot of time to be working on your meals!

Breakfast:

Raspberry Lemon Muffins:

1 ¾ cups whole wheat flour 
1 tsp baking powder
½ tsp baking soda
½ tsp fine-grain sea salt
⅓ cup melted coconut oil 
½ cup Splenda or sweetener of choice
2 eggs, preferably at room temperature
1 cup plain Greek yogurt
2 teaspoons lemon extract
Zest of 1 medium lemon (about ½ tsp)
1 ½ cups fresh or frozen raspberries

Makes 12 servings.

The lemon extract combined with the zest and the fresh raspberries made these so flavourful, and the coconut oil made them smell delicious. The protein from the Greek yogurt keeps them lower on the glycemic index which will help keep you full without spiking your blood sugars.

The muffins, while delicious right out of the oven, can be made in advance and either kept in a container for 3-4 days, or frozen for up to three months if wrapped well. 

You could also boost the protein higher by using a substitute like almond flour, or even a high protein pancake mix in replacement of the flour.

Breakfast Summary: 142 calories, 7.5g fat, 15.5g carbs, 5.5g protein

Morning Snack:

I had a strawberry cheesecake flavoured Greek yogurt along with a cup of halved fresh strawberries- delicious! If you're close to a border with the US (or live in the US yourself of course!), definitely check out American grocery stores for awesome Greek yogurt flavours that aren't available in Canada. I love the Dannon Light & Fit yogurts especially because they taste great, are larger portions than the Canadian yogurt cups, and fewer calories. I took a day trip and brought home flavours like Raspberry Lemonade, Orange Creamsicle, Caramel Apple Pie, Tiramisu, Creme Brulee, Pumpkin Spice, Boston Cream, and others. I don't know why they aren't available here but I love getting them when I can!

Snack Summary: 103 calories, 0g fat, 14.5g carbs, 12.5g protein

Lunch:

So tasty! I got a quarter chicken meal from Swiss Chalet with white meat (I chose to remove the skin). Swiss Chalet is one of the healthiest takeout places you can eat at because it's easy to go high protein if that works for you, and they have lots of side dishes that aren't drowning in sauces or grease. I got a garden salad with fat free Ranch dressing and steamed mixed vegetables on the side. And of course, can't miss out on the delicious Chalet sauce!

This meal was huge, so save it for a hungry day or have only one side dish!

Lunch Summary: 371 calories, 10.5g fat, 24g carbs, 45.5g protein

Afternoon Snack:

I went pretty basic, since I wasn't really hungry after that large lunch! I had a string cheese along with an apple and 1 tbsp walnut pieces. While I love fruit, it's important to remember always to pair it with protein to reduce blood sugar spikes.

This snack was quick and easy, and I do love snacks with multiple components so that I can get a variety of different flavours.

Snack Summary: 176 calories, 7.5g fat, 22g carbs, 7.5g protein

Dinner:

Tiny Tacos:

8 oz lean ground beef (or protein of choice)

3 tbsp taco seasoning

2 oz shredded cheese of choice

113g yellow onion, diced

lettuce, tomatoes for garnish

2 tbsp plain Greek yogurt (or sour cream)

salsa if preferred

6 PC mini tortillas

Brown your ground beef in a frying pan on medium, and as it cooks, add the onions. Make sure you keep mincing so there are no large chunks. When there is no pink left, drain out any extra fat in your pan. Add 1/4 cup water and taco seasoning, and stir well. Raise the heat to high to boil off any extra liquid in the pan, and keep stirring. Once the liquid is gone, your meat is ready! Serve with your favourite garnishes.

This barely needs a recipe at all- I just threw it together quickly but it was delicious, filling, and high protein. Serves two portions. Feel free to swap the beef for your preferred protein of choice- this will work with anything from other ground meats (or meat substitutes) to seafood or tofu. Just make sure the protein is in small bits since the tacos are so small!

I didn't know how useful those little tortillas would be since they look so small compared to "normal" medium flour tortillas (let alone burrito sized ones) but honestly they worked just fine- and you can have three of them for fewer calories than one and a half medium ones, and who eats half a taco after all?

I used cotija cheese and tomatillo salsa on mine for a little bit of authentic Mexican kick but feel free to use what you like best.

Dinner Summary: 495 calories, 27g fat, 31.5g carbs, 32g protein

Dessert:

Sticking with our quick and easy theme, I picked a grab n go dessert. These chocolate covered hazelnuts are both diabetic and keto friendly and not only fairly low calorie but also relatively inexpensive. I would recommend giving their products a try! A little low in protein but nuts are healthy fats.

Dessert Summary: 140 calories, 13g fat, 12g carbs, 2g protein

Daily Total: 1427 calories, 65.5g fat, 119.5g of carbs, 105g protein

Hope you find this meal plan helpful!