How to Lose Weight Fast on Metformin: Doctor-Backed Tips for Success
Simply scaling back on screen time before bed can help melt pounds
Medications like Ozempic and Wegovy have made waves for weight loss, but they’re not for everyone. If you’ve been put off by side effects, supply issues, high costs or you just don’t like the idea of an injection, you may be exploring alternatives like metformin, a pill for treating type 2 diabetes that many are taking off-label for weight loss. Here, we explain everything you need to know about metformin and how it could help you lose weight fast.
What is metformin?
Metformin is a generic medication that’s approved by the Food and Drug Administration (FDA) to treat type 2 diabetes. While metformin isn’t approved as a weight-loss drug, many people shed a few pounds after they start taking it, and some doctors will prescribe metformin off-label for weight loss.
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And it’s easy to understand why. “Metformin is more affordable, has a long track record of safety and is easier to tolerate for many people,” says Phyllis Pobee, MD, a triple-board certified genetic weight loss physician. “For someone with insulin resistance, where your body struggles to use sugar properly, metformin may be the gentler, long-term option.” While weight loss on this diabetes drug is typically more slow-and-steady than with semaglutide, there are a few steps you can take to speed up your results.
How metformin supports long-term weight loss
“Metformin helps with weight loss by making your body better at handling sugar,” Dr. Pobee explains. “It reduces the amount of sugar your liver makes and helps your cells use sugar for energy instead of storing it as fat. It also prevents big spikes and drops in blood sugar that can leave you feeling hungry or craving sweets.” Over time, this can help you reduce your overall calorie intake and enable your body to store less fat.
However, the pounds may not melt away as quickly as they would with semaglutide. According to research published in Drug Design, Development and Therapy, people who took 2.4 mg of semaglutide—the highest dosage of the weight loss drug Wegovy—lost up to 17 percent of their body weight over 68 weeks. For a 160-lb woman, that’s up to 28 pounds in 15 months.
By comparison, a review in the Annals of Internal Medicine found that patients on metformin lost at least 5 percent of their body weight in the first year. That’s around 8 pounds for a 160-lb woman. But researchers continued to track participants for 15 years and found that they also kept the weight off, and even continued to lose. So while metformin may not offer the same dramatic results as weight loss medications like Wegovy, it can be an effective option for long-term weight loss.
How to lose weight faster on metformin
If your doctor prescribes metformin, there are a few simple lifestyle tweaks you can do that lead to weight loss success. “The key is consistency. Pair metformin with healthy habits like daily movement and a balanced diet,” Dr. Pobee says. Here are a few changes to make to your routine for faster results:
Take a short stroll after eating
“Walking is one of the best exercises you can do while taking metformin,” Dr. Pobee says. “It helps your body use sugar right after meals and supports fat loss over time.” According to a study published in Sports Medicine, walking for 20 minutes after a meal helped to lower blood glucose levels (but walking before a meal didn’t have the same effect). For the best results, researchers recommend starting your walk within a half hour of finishing your meal.
Load up on these powerhouse nutrients
You know that a healthy diet and regular exercise are important parts of any weight loss plan. But it turns out there are two nutrients that can be particularly beneficial for balancing blood sugar: fiber and magnesium.
- Fiber-rich foods like vegetables, leafy greens, beans, legumes and whole grains can help regulate blood glucose levels and keep you feeling fuller longer. “This supports metformin’s job of stabilizing blood sugar and reducing fat storage,” Dr. Pobee explains.
- Magnesium-rich foods like spinach and almonds can also help your body use sugar more efficiently, Dr. Pobee adds. According to a review of research published in Nutrients, magnesium supplements can improve insulin sensitivity. This helps to control blood sugar in people with type 2 diabetes and can also reduce the risk of developing diabetes in the first place. Magnesium also benefits overall health and sleep quality, both of which can play an important role in weight loss.
Try a berberine supplement
Berberine, a staple in traditional medicine, is a plant-based compound that helps to protect the heart and reduce the risk of type 2 diabetes. According to research published in the journal Biology, berberine can help lower blood glucose levels, boost insulin production and reduce insulin resistance.
By helping your cells use glucose more efficiently, berberine can also support weight loss. A study published in Phytomedicine found that people with obesity who took 500 mg of berberine daily lost around five pounds in 12 weeks. This may help enhance the weight loss effects of metformin, but always talk to your doctor before adding any new supplements to your daily routine.
Reduce your screen time before bed
It’s no secret that improving your sleep habits can help you hit your weight loss goals faster. “Sleep helps regulate hormones that control hunger and fullness,” Dr. Pobee explains. “Poor sleep raises cortisol, a stress hormone, and can make you feel hungrier the next day.”
One easy way to boost your sleep quality is by powering down your devices at least a half-hour before you fall asleep. People who did this fell asleep an average of 12 minutes faster and slept 18 minutes longer, according to a review of research published in the Journal of Clinical Sleep Medicine. Experts say the blue light from screens can mess with your circadian rhythm, so kick the habit of dozing off in front of a Netflix documentary or scrolling through social media in bed. You may also want to invest in an old-fashioned alarm clock. The study also found that just keeping your phone by your bedside—even if you don’t check it—nearly doubled the risk of poor sleep quality.
Track non-scale victories
While metformin may help with long-term weight loss, you may find yourself feeling impatient about the gradual pace. When you start taking metformin, keep a journal or use an app to track not only your weight but also other health metrics like your waist size, how your clothes fit and improvements in energy or cravings, says Dr. Pobee. “These small wins can help you stay motivated as the changes add up over time.”
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