Woman's World

GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

Cailey Griffin — Wed, 22 Apr 2026 01:30:13 +0000

You finally took the plunge and started taking a GLP-1 drug to improve your health. You’re keeping up with your GLP-1 pill or injection schedule, and you can’t wait to see results in your blood sugar and weight loss. But the weeks have turned into months, and although the medication seems to be working well for everyone around you, your GLP-1 is not working. What gives?

While there are several reasons you may not be seeing your desired results from a GLP-1, new research points to a cause that might not be on your radar yet: your genes. We asked experts to explain everything you need to know about this research, including what this gene could mean for you and alternatives that may help you manage your health conditions or support weight loss.

What is a GLP-1?

“GLP-1 receptor agonists are medications that mimic a natural hormone in your body called glucagon-like peptide-1 [GLP-1],” explains Thomas Tsang, MD, MPH, Chief Medical Officer at Omada Health. “From my perspective, these medications have an effect both on your brain and your metabolism because they act on areas that regulate appetite and reward while also affecting how your pancreas releases insulin and how quickly your stomach empties.”

“Many people think about GLP-1s as weight loss drugs, but their benefits can go far beyond that to include improved blood sugar control, better heart health and decreased appetite,” adds Dr. Tsang.

Common reasons your GLP-1 is not working

If you’ve been on a GLP-1 medication for months without seeing meaningful changes in your health or significant weight loss, you’re likely wondering what’s going on. Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic, explains some of the most common reasons why GLP-1s may not deliver the results you’re hoping for, including:

You need a higher dose and have not yet reached a therapeutic dose as determined by your doctor
High intake of liquid calories, including alcohol and ultra-processed foods
Not getting enough protein, which can leave you persistently hungry and makes it harder to feel full
Advanced diabetes or insulin resistance
Taking other medications such as sulfonylureas, which lower blood sugar but can lead to weight gain
Not adhering to your dosing schedule, such as inconsistent weekly injections or missed doses
Differences in gut hormones or genetics

And just because your GLP-1 isn’t working immediately doesn’t mean it won’t work for you. Dr. Tsang says using a GLP-1 requires practicing self-awareness and patience over time if you expect to lose weight and keep it off.

“You might notice that you have reduced appetite and food cravings and feel satisfied with smaller portions,” says Dr. Tsang. “You might also notice improved blood sugar readings, better energy or mood and gradual weight loss. All these factors indicate that you possibly just need time or dose adjustment and likely should continue.”

“However, if you have no reduction in appetite after eight to 12 weeks, no weight loss or blood sugar improvement after three to six months or persistent severe side effects that prevent you from going up in dosage, GLP-1s may not be for you,” adds Dr. Tsang.

Your genes can impact how you respond to a GLP-1

In a study published in Genome Medicine, researchers found that about 10 percent of people carry certain variants of what’s known as the PAM gene, and those individuals had a weaker blood sugar response to GLP-1–based drugs compared to non-carriers. This suggests the drugs may not work as well for them. And while the study focused on blood sugar control, experts say it may also help explain why some people don’t see the same weight loss results on GLP-1s.

Why? Dr. Tobb explains that the PAM gene helps activate hormones like GLP-1 so they can work properly in the body. If you carry certain variants, your body may not process or “turn on” those hormones as efficiently, leading to weaker GLP-1 signaling. That means even if you’re taking a GLP-1 medication for diabetes or weight management, the body’s response, like insulin release, may be blunted. So the drug is there, but its full effect isn’t.

How much does genetic testing cost?

If you’re hearing about this gene for the first time, you may be wondering how to get tested and what it might cost. Dr. Tobb says the only way to identify a PAM gene variant is through genetic testing, since there are no symptoms or routine lab tests that can detect it. She says this is usually done through broader genetic panels ordered by a doctor, rather than testing for the gene on its own.

“Many cases require prior authorization or are not covered, and out-of-pocket costs generally range from a few hundred dollars for targeted panels to $1,000 to $2,000 for broader panels and several thousand dollars for whole exome or genome sequencing,” says Dr. Tobb.

And while Dr. Tobb says the PAM gene is an interesting example of how genetics can influence weight loss and blood sugar control, she says that most differences in results come down to factors like sleep, medication adherence, diet quality, muscle mass and overall insulin resistance.

3 GLP-1 alternatives to consider

If you find you’re not responding to GLP-1s, or if you are seeing results and want to build on them, Dr. Tobb shares three GLP-1 alternatives that may help support blood sugar control and weight loss. Ask your doctor if one of these might be right for you.

Metformin

Metformin is a first-line oral medication for type 2 diabetes with a long history of data supporting its use. Dr. Tobb explains that it lowers glucose production in the liver and improves insulin sensitivity in the muscles, which can help stabilize blood sugar and helps reduce appetite in some people.

Empagliflozin (or another SGLT2 inhibitor)

This is a once-daily pill that works to support weight loss through the kidneys rather than gut hormones. It helps the body expel excess glucose through urine, Dr. Tobb explains, leading to mild calorie loss, modest weight reduction and improved blood sugar control.

Protein-rich diet

Dr. Tobb says this eating approach emphasizes protein, fiber and minimally processed carbs and can complement the results you might see on weight loss medications. Protein helps increase satiety hormones, reduces blood sugar spikes after meals and supports muscle mass, which plays a key role in improving insulin sensitivity, she adds.

The bottom line on GLP-1s not working

We get it. When a new health routine or medication seems to work beautifully for everyone else, it’s natural to feel frustrated, or even isolated, when you’re not seeing the same results. But here’s the truth: Your body is unique, and that’s not a flaw.

Understanding why your GLP-1 may not be working as expected is the first step toward finding what will work. Whether it’s adjusting your dosage, giving it more time, exploring alternatives or working with your doctor to try a different approach, you have options to reach your weight-loss goals.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Everything You Need To Know About Zepbound for Weight Loss, Including Costs

Cailey Griffin — Thu, 26 Mar 2026 18:00:21 +0000

If you’ve been curious about weight loss medications but feel overwhelmed by all the options, you’re not alone. With so many popular GLP-1s like Ozempic, Wegovy and Mounjaro making headlines, it’s easy to wonder which one might be right for you. Enter Zepbound—a unique dual-action injectable that tennis superstar Serena Williams has credited as part of her health routine. So what exactly is Zepbound, and what sets it apart from other GLP-1 drugs? We asked a doctor to share everything you need to know about how Zepbound boosts weight loss, who should consider it and how the new KwikPen injectable works.

What is Zepbound?

Zepbound is a weekly injectable designed to support long-term weight loss by targeting underlying biological drivers of obesity, explains Rekha Kumar, MS, MD, endocrinologist, obesity medicine specialist and Senior Medical Advisor at Found.

“What makes it different is that it activates two hormone pathways, GLP-1 and GIP, which help regulate appetite, metabolism and blood sugar,” adds Dr. Kumar. “That dual mechanism is part of why we see such meaningful results in clinical trials, with patients losing up to about 21 percent of their body weight when combined with lifestyle changes.”

While often associated with weight loss, Zepbound may also support better blood sugar, cholesterol and blood pressure levels, and it can even help manage conditions like fatty liver and sleep apnea, says Dr. Kumar.

Is Zepbound right for you?

Dr. Kumar says it’s typically recommended for:

Adults with obesity (a BMI of 30 or higher)
Adults with a BMI of 27 or higher who also have a weight-related condition, such as high cholesterol, high blood pressure or type 2 diabetes

“It’s especially helpful for patients who have made lifestyle changes but still struggle with weight,” adds Dr. Kumar. “The goal is not to replace healthy habits, but to support the biology that often makes weight loss difficult.” Meaning Zepbound works best when paired with a healthy, reduced-calorie diet and increased physical activity.

Who should avoid Zepbound?

Dr. Kumar adds that Zepbound may not be appropriate for everyone, including those who are pregnant or have a personal or family history of certain conditions such as:

Medullary thyroid carcinoma, an aggressive type of thyroid cancer
Multiple endocrine neoplasia syndrome type 2 (MEN2), a rare condition affecting the endocrine system
Pancreatitis
Gastrointestinal conditions
Gallbladder disease

Zepbound is now available in a KwikPen dispenser

Dr. Kumar says Zepbound is taken as a once-weekly injection under the skin, with patients starting at a lower dose and gradually increasing over time to help minimize side effects. The typical starting dose is 2.5 mg, and it goes up to 15 mg. Zepbound comes in several different forms, including single-dose vials, where the medication must be drawn into a syringe before injection, and prefilled single-use pens that are thrown away after one use.

Eli Lilly has also introduced a newer option called the KwikPen, offering a more streamlined way to take the medication. “The Zepbound KwikPen is a prefilled, multi-dose pen that contains four weekly doses, or about one month of treatment,” explains Dr. Kumar. “Instead of drawing medication into a syringe, patients simply attach a needle, dial their prescribed dose and inject. It’s the same FDA-approved medication, but in a format designed to be simpler and more intuitive to use.”

While the medication itself is unchanged, Dr. Kumar says the KwikPen’s user-friendly design may help patients stick with treatment more consistently, which can lead to better long-term results.

How much does Zepbound cost?

If you’ve been considering a GLP-1 like Zepbound for weight loss but are hesitant about the potential cost, here’s what to know.

“Zepbound pricing can vary based on several factors, including your insurance coverage, the dose prescribed and the form factor you’re using—whether that’s the KwikPen, single-dose pen or vial,” says Dr. Kumar. “The version of Zepbound covered by insurance is the single-dose autoinjector, so coverage eligibility will depend on your individual plan. The KwikPen is currently available primarily as a cash-pay option.”

According to Eli Lilly, the KwikPen starts at about $299 per month through its self-pay program for people with a prescription, though the exact price depends on the dose.

The bottom line on Zepbound for weight loss

Just like weight loss itself, there’s no one-size-fits-all approach when it comes to GLP-1s. But with options like Zepbound and innovations like the KwikPen, finding a treatment that fits your life is more possible than ever. Talk to your doctor about whether Zepbound could be the right next step in your health journey.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Starting a GLP-1? Doctors Reveal Surprising Benefits and Side Effects

Cailey Griffin — Wed, 25 Mar 2026 01:30:07 +0000

By now you’ve heard plenty of buzz about GLP-1 medications like Ozempic, Wegovy and Zepbound. Originally developed for type 2 diabetes, these injectable drugs mimic a natural hormone called glucagon-like peptide-1 (GLP1-1) that regulates appetite and blood sugar. Now researchers are studying them for a surprising range of health conditions—and the findings go well beyond managing type 2 diabetes and obesity. Here’s what doctors want you to know about the long-term GLP-1 benefits and the side effects.

GLP-1 benefits for women over 50

The most well-known use of GLP-1 receptor agonist drugs (aside from their original intended use for blood sugar control) is weight management. But emerging research suggests the medications offer impressive health benefits aside from lowering blood sugar levels and supporting weight loss.

It protects heart health

The American Heart Association and American Stroke Association now recommend that healthcare professionals consider GLP-1 drugs to reduce stroke risk for certain patients. A study cited in those guidelines found a 20 percent reduction in the risk of heart attack and stroke for people taking a GLP-1, though experts agree that more research is still needed.

It may help manage fatty liver

There’s promising news on fatty liver disease, too. A study in The New England Journal of Medicine found that 59 percent of patients with NASH (non-alcoholic steatohepatitis) who took a high dose of semaglutide for 72 weeks saw improvement without worsening of fibrosis (or scarring). Ozempic is not currently FDA-approved for fatty liver disease, but some doctors prescribe it off-label for high-risk patients.

It can reverse prediabetes

The results of GLP-1 studies on prediabetes are striking. In the SURMOUNT-1 trial, 95 percent of participants taking tirzepatide reverted to normal blood sugar over 176 weeks, and 99 percent stayed diabetes-free. “There’s not gonna be many people with diabetes left,” said Louis J. Aronne, MD, director of the Comprehensive Weight Control Center at Weill Cornell Medicine.

It may ward off memory loss

Researchers are even looking at the benefits of GLP-1 drugs for brain health. At the 2024 Alzheimer’s Association International Conference, early results showed that people in early stages of Alzheimer’s who took the GLP-1 drug liraglutide daily for a year lost almost 50 percent less brain volume in key areas tied to memory and thinking.

GLP-1 side effects doctors want you to know

While GLP-1s can be game-changers when it comes to treating insulin resistance, regulating blood sugar and helping people achieve significant weight loss, they’re not without risk of side effects. The most common GLP-1 side effects are gastrointestinal upset: nausea, vomiting, diarrhea and constipation. But there are also some lesser-known side effects catching patients off guard.

Headaches are among the most commonly reported side effects, though they aren’t directly triggered by the medication. “If you aren’t eating or drinking regularly, blood sugar can dip, and dehydration can sneak up on you” and trigger head pain, explains Raj Dasgupta, MD, an ABIM Quadruple board-certified physician.

Michael Snyder, MD, Medical Director of the Bariatric Surgery Center at Rose Medical Center, says rapid weight loss can change posture and muscle support, leading to back pain. Temporary hair shedding is a common response to metabolic stress during weight loss. And lower body fat can make some people feel unusually cold.

As for GLP-1 side effects related to vision, a study of more than 16,000 patients published in JAMA Ophthalmology found a higher risk of a rare eye condition called NAION in semaglutide users. But experts say the risk may be more closely linked to underlying conditions like diabetes and obesity than the medication itself. “The majority of people taking these medications do not experience any significant eye issues,” says optometrist Meenal Agarwal, MD.

Good news if you don’t love needles

GLP-1 pills are arriving. The FDA recently approved a once-daily Wegovy pill for weight management. In the OASIS-4 trial, people taking the 25 mg oral semaglutide pill lost about 16.6 percent of their body weight over 64 weeks, compared to 2.7 percent with placebo.

The Wegovy pill costs $149 to $299, compared to $199 to $349 for weekly injections, according to obesity medicine physician Richele Corrado, DO. Eli Lilly’s orforglipron, a second type of GLP-1 pill, is still completing phase three trials, with results expected in the first quarter of 2026.

How to get the best results on GLP-1 drugs

Experts say lifestyle changes remain essential alongside GLP-1 treatment to maximize the health benefits of the drug. The World Health Organization recently declared that medications should be used alongside intensive behavioral therapy, not instead of it.

Dr. Corrado advises working with an experienced provider on dose adjustments: “While clinical trials often increase doses every four weeks to the maximum, many real-world patients achieve meaningful results with slower adjustments and without ever reaching the highest dose.”

Talk to your doctor about whether these medications make sense for you. As Dr. Snyder puts it: “Track your symptoms, communicate early with a provider and remember that GLP-1 medications work best when personalized and when managed by your medical team.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Wegovy Pill Side Effects To Watch for and How It Compares to Injections

kmastrocola — Tue, 24 Mar 2026 01:30:30 +0000

If you’ve been following the weight-loss medication revolution, you’ve likely heard about Wegovy injections. But now there’s a new option that might be even more appealing: a once-daily pill. The FDA recently approved a Wegovy (semaglutide) pill for weight management, giving us an alternative to weekly shots. But how does the pill compare to the injection when it comes to side effects? We asked leading obesity medicine experts to break down everything you need to know about Wegovy pill side effects and how you can manage them at home.

What is the Wegovy pill?

The once-daily Wegovy pill works through the same pathway as injectable semaglutide, says Fatima Cody Stanford, MD, MPH, MPA, MBA, an obesity medicine physician scientist, educator and policy maker at Massachusetts General Brigham and Harvard Medical School.

“It’s a GLP-1 receptor agonist, meaning it mimics the hormone glucagon-like peptide-1,” she explains. “This hormone helps regulate appetite, slows gastric emptying—the rate at which food leaves the stomach—and enhances insulin secretion in a glucose-dependent manner. The overall physiologic effects are similar to those of the injectable form, though dosing strategies and absorption considerations differ for the oral formulation.”

Common Wegovy pill side effects

The side effects for the oral pill versus the weekly injection are relatively the same, reveals Richele Corrado, DO, MPH, FACP, an internal and obesity medicine physician at Revolution Medicine, Health & Fitness. Those side effects might include:

Nausea
Vomiting
Diarrhea
Constipation
Abdominal pain or discomfort

One slight caveat: “Clinical trials report one to two percent more nausea with the [Wegovy] pill versus the weekly injection, but so far in clinical practice, I haven’t been seeing that,” she observes.

“So far at the lower doses, most of my patients have tolerated it well and feel like the hunger and cravings effects are more durable or steady,” she revealed. “Maybe that’s because it’s daily versus weekly. Some people find that the weekly injection effects tend to wear off as the next injection day nears, but that sometimes may be a sign that they just need a higher dose.”

Serious Wegovy pill side effects to watch for

In rare cases, Wegovy may cause side effects including:

A lump or swelling in your neck
Hoarseness
Trouble swallowing
Shortness of breath

If you notice any of these warning signs, talk to your doctor to find out if you should stop using Wegovy. The symptoms may potentially be a sign of thyroid cancer. It’s also worth noting that if you or a family member has had medullary thyroid carcinoma (MTC) or multiple endocrine neoplasia syndrome type 2 (MEN 2), you should avoid taking Wegovy.

Why you might consider the Wegovy pill instead of the injection

The Wegovy pill is another great tool for patients in addition to lifestyle and behavioral changes like healthy eating and regular exercise, Dr. Corrado emphasizes.

“For many of my patients who are already on a weekly injection, most of them aren’t as motivated to switch to a daily pill because they’re used to the weekly injection and the ease of its use. However, for my patients who travel a lot for work, I’ve switched some of them from the weekly injection to the Wegovy pill because it’s easier to travel with since it doesn’t have to remain refrigerated.”

There may also be more appeal for new patients, along with a financial incentive to switch to the pill, she adds. “For those who are new to GLP-1 receptor agonist medications, I think there’s much more interest in taking a daily pill versus a weekly injection. Also, the cost of the oral Wegovy pill is slightly cheaper—$149 to $299 versus $199 to $349 for the weekly Wegovy injections.”

Beyond cost and convenience, Dr. Stanford notes strong patient interest in an oral semaglutide option, largely because many individuals prefer a pill over an injection. For some, needle aversion is a real barrier to treatment, so an oral formulation may reduce hesitation and increase willingness to start therapy, she notes.

4 ways to ease Wegovy pill side effects

Dr. Stanford emphasizes gradual dose titration as one of the most effective strategies to minimize side effects of the Wegovy pill. The good news? “As with injectables, these symptoms are often temporary and improve as the body adjusts.” Here, she shares a few more helpful approaches:

Eating smaller, more frequent meals
Avoiding high-fat or very large meals
Eating slowly and stopping when you feel full
Staying well hydrated

Those with a history of gastrointestinal sensitivity may be more prone to nausea, adds Dr. Stanford. “Those who escalate doses too quickly are also at higher risk of side effects. Careful medical supervision and individualized dosing are key.”

The easy timing trick to maximize the benefits of the Wegovy pill

People need to be aware of how to take the oral Wegovy pill appropriately. If they don’t, they won’t absorb it and they’ll be wasting their time and money, cautions Dr. Corrado. “The Wegovy oral pill needs to be taken first thing in the morning with one sip of water. Then you can’t eat, drink or take anything—no other pills—for at least 30 minutes so it can be absorbed properly.”

For anyone who takes levothyroxine (brand name Synthroid), which is a thyroid replacement hormone for hypothyroidism, Dr. Corrado typically recommends taking it right before bed instead so patients can take the Wegovy oral pill in the morning.

The bottom line on Wegovy pill side effects

In short, the potential side effects of the pill form, from nausea and gastrointestinal issues to other common symptoms, are very similar to the injectable version. However, the convenience factor and lower price point may be persuasive reasons to consider the pills, especially if you’re new to GLP-1 medications or have a (totally justifiable!) aversion to needles.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

GLP-1 Drugs Linked to Osteoporosis and Gout: Here’s How To Stay Safe

Cailey Griffin — Thu, 05 Mar 2026 23:00:35 +0000

If you’re one of the millions of women who’ve found success with GLP-1 medications—whether you’ve lost a significant amount of weight or finally gotten your blood sugar under control—you’re probably feeling pretty good about your health journey. And you should! But like any medication, these drugs are still being studied, and new research is giving us important information about how to use them safely. Case in point: A recent study suggests GLP-1 medications may be linked to slightly higher risks of osteoporosis and gout.

But before you start to worry, know this: There are simple, effective steps you can take right now to protect your bone and joint health while continuing to benefit from the medication. We asked top doctors to break down what this research really means for you and share their best tips for staying healthy.

What is osteoporosis?

First, let’s break down what these conditions actually are—because understanding them is the first step to protecting yourself, especially if you’re taking weight-loss drugs like a GLP-1.

“Osteoporosis is a condition where bones lose density and become more fragile, which increases the risk of fractures,” explains Gina Maccarone, MD, FACS, a triple board-certified cosmetic surgeon and founder of The Surgeonista. “Bone is constantly being broken down and rebuilt. But as we age, that rebuilding process slows, and if bone loss outpaces bone formation, the skeleton gradually becomes weaker. Hormonal changes, especially after menopause, along with genetics, low calcium or vitamin D intake, certain medications and lack of weight-bearing exercise can all contribute to the development of osteoporosis over time.”

What is gout?

“Gout is a form of inflammatory arthritis caused by a buildup of uric acid in the bloodstream,” says Dr. Maccarone. “When uric acid [bodily waste] levels get too high, it can form tiny crystals that deposit in the joints and trigger sudden, painful inflammation, often in the big toe but sometimes in the ankle, knee or other joints. Genetics, kidney function, diet, alcohol, certain medications and metabolic conditions all play a role. For most people, it’s not just one trigger, but a combination of factors that pushes uric acid levels high enough to cause a flare.”

How GLP-1s can affect osteoporosis and gout risk

According to NBC News, at the American Academy of Orthopaedic Surgeons’ 2026 meeting, researchers presented findings from a new unpublished study that analyzed medical records from over 146,000 adults living with type 2 diabetes and obesity, comparing those who used GLP-1 medications with those who did not over a five-year period. The researchers found that nearly four percent of GLP-1 users developed osteoporosis, putting them at nearly a 30 percent higher risk compared to people who did not take the drugs. Gout rates were also slightly higher, with 7 percent of GLP-1 users developing the condition, putting them at nearly a 12 percent higher risk than those who did not use the medications.

“Readers should see this research as early observational data, not an ironclad proof that GLP-1 medicines directly contribute to osteoporosis or gout,” reassures Timur Alptunaer, MD, a board-certified emergency medicine physician in Washington, D.C. “That said, studies such as this one help researchers spot trends that need further examination.”

“What this research really reinforces is that weight-loss medications should be used with medical guidance so clinicians can monitor nutrition, muscle mass and overall metabolic health along the way,” adds Dr. Maccarone. “The goal isn’t simply losing weight quickly, it’s losing weight in a way that supports long-term health.”

4 ways to lower gout and osteoporosis risk

If this new research has you feeling concerned, take a deep breath. Both Dr. Maccarone and Dr. Alptunaer emphasize that you should not stop taking your GLP-1 without talking to your doctor first, as abruptly stopping medication could have adverse risks on your health. If your doctor advises that you continue taking your GLP-1 drugs, here’s how to protect your bones and joints in the process:

Prioritize protein: Dr. Maccarone says getting enough protein is important while losing weight because it supports your overall metabolism and helps you preserve muscle mass.
Get active: “Strength training and weight-bearing exercise are also key because bones respond to load and movement, which helps maintain bone density,” says Dr. Maccarone.
Take these vitamins: Both Dr. Maccarone and Dr. Alptunaer recommend adding vitamin D and calcium to your routine to support bone health.
Stay hydrated: As for gout, Dr. Maccarone adds that staying hydrated can help keep uric acid levels in a healthy range, which may lower the risk of this condition.

The bottom line

If you’re taking a GLP-1 medication, you’re already taking an important step toward better health. This new research simply gives you more information to work with—and more ways to protect yourself. By staying informed, working closely with your doctor and following these simple bone- and joint-health strategies, you can continue to benefit from your medication while supporting your body.

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

The Latest on Natural Ozempic Alternatives: How To Lose Weight Without GLP-1s

Rachel Cosma — Mon, 02 Mar 2026 17:22:24 +0000

Weight loss drugs like Ozempic and Wegovy work by boosting a hormone called GLP-1 that controls blood sugar, curbs hunger and aids weight loss. And while GLP-1 drugs have been game-changers for weight management and other impressive health benefits, they can also be pricey and come with unwanted side effects. Fortunately, research shows that certain foods, dietary supplements and everyday habits can work as natural Ozempic alternatives by increasing your body’s own production of GLP-1 hormone—in some cases, by as much as 900 percent. Keep scrolling to see a roundup of the latest news and doctor-backed advice.

7 key takeaways on natural Ozempic alternatives

Whey protein paired with calcium delivered one of the biggest GLP-1 boosts found in research—up to 900 percent, according to a study published in the European Journal of Nutrition. Ricotta cheese and whey protein shakes made with milk are two accessible sources of this natural Ozempic alternative, though they’re far from the only GLP-1-boosting foods. [Full story]
Oats contain beta-glucan fiber that works similarly to Ozempic, forming a gel in the gut that slows digestion and stabilizes blood sugar. While the “oatzempic” trend isn’t a long-term miracle cure, a review in BMJ Open Diabetes Research & Care confirmed eating oats daily does lower fasting glucose levels and markers of insulin resistance. [Full story]
Ozempic and Wegovy can have potential downsides: costs up to $1,200 per month, side effects including nausea and fatigue, potential risks of thyroid tumors and pancreatitis and research showing people who stopped Wegovy regained two-thirds of lost weight within one year. If you and your doctor have decided GLP-1 drugs like Ozempic aren’t the best fit for you, natural alternatives can help.
Leafy greens like spinach, kale and collards increased GLP-1 by 250 percent within 30 minutes, according to findings in the journal Appetite. Plus they reduced cravings for sweets by 93 percent for up to three hours. [Full story]

Replacing butter with 3 to 4 tablespoons of olive oil boosted GLP-1 by 43 percent within a single day, per research published in the American Journal of Clinical Nutrition. Plus extra virgin olive oil tested 63 percent higher in beneficial polyphenols than refined versions.
Exercise made a major difference: People who got three hours of weekly exercise for 12 weeks saw GLP-1 increases 733 percent greater than less-active counterparts, according to an International Journal of Preventive Medicine study, making good old fashioned exercise a natural alternative to Ozempic.
Artificial sweeteners like sucralose and acesulfame-K work against GLP-1: One study found daily use lowered levels by 35 percent within two weeks. The sweetener allulose, by contrast, lifted women’s GLP-1 by 70 percent in one hour. Bonus: One study found allulose helped women shrink their waists 11 times faster. [Full story]

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Starting a GLP-1? How To Maximize Weight Loss and Minimize Side Effects

kmastrocola — Tue, 17 Feb 2026 02:30:01 +0000

It’s no secret that starting a GLP-1 weight-loss medication is as much an emotional journey as it is a physical one. From navigating inevitable ups and downs to quashing cravings and finding the support you need, experts share empowering strategies to help you reach your health goals with clarity and confidence.

5 tips that make starting a GLP-1 easier

Whether you’re taking Ozempic to balance your blood sugar levels or Wegovy to lose weight, here’s how to get the most out of your GLP-1 medications (and minimize common side effects).

You’re in the driver’s seat

The best way to think about GLP-1 drugs is as a tool we have power over, notes Easting & Behavioral Change Expert Candice Seti, Psy.D, author of The Self-Sabotage Behavior Workbook. “I like to tell people starting these medications: If you could reduce food noise and have your hormones working as your ally, how might you use that time to work on your relationship with food?” she says.

“For some, that means addressing emotional eating. For others, it’s about managing cravings and making different food choices—or planning and organizing meals. I like to think of these treatments as tools that support you, not magic bullets. They don’t do the work for you, but they can make the path forward clearer and more manageable.”

Foster new, healthy habits

Many of us are emotional eaters, but Seti has noticed that when people start these medications, “they simply don’t have the drive to eat, so turning to food in response to emotions isn’t an option.” It’s a strange problem, she concedes, but a real one: “Suddenly, someone is stressed and can’t rely on the coping mechanism they’ve always used.”

That’s why stress management becomes so important. People can empower themselves by exploring healthier ways to cope—anything from exercise to cuddling with a pet—as long as it becomes a habit, she adds.

Gather your support

You already know diet and exercise are crucial for weight-management success on GLP-1s, but social support is just as important, says clinical psychologist Sherry Pagoto, PhD, professor in the Department of Allied Health Sciences at the University of Connecticut and director of the UConn Center for mHealth and Social Media.

She encourages connecting with others taking these medications, whether in person or through online communities. “You can ask things like, ‘What doses have you tried? Did your weight loss plateau?’” she says.

Even with support, however, people sometimes face judgment. “I spend time in online GLP-1 communities, and users often share experiences of being shamed by comments implying they’re ‘cheating.’ We would never say that to someone taking medication for diabetes or cholesterol, but weight loss is treated very differently.

Expect reactions and consider how you want to respond. You might say, ‘I’ve been working with my doctor, and we’re trying different approaches—and I’m really glad about that.’” Often, though, the simplest response is to ignore them.”

Manage potential GLP-1 side effects

Many patients hear alarming stories online or in the news about GLP-1 receptor agonist side effects, acknowledges obesity medicine physician Richele Corrado, DO. “In my experience, the best way to manage these is by working with an experienced provider. They can offer guidance on food choices, hydration and fiber to reduce nausea, heartburn and constipation—and may prescribe short-term anti-nausea medication.

Providers also know how to titrate these medications thoughtfully. While clinical trials often increase doses every four weeks to the maximum, many real-world patients achieve meaningful results with slower adjustments and without ever reaching the highest dose.”

Celebrate non-scale wins

Even when people are doing “everything right” with lifestyle changes and medications, some may still struggle to reach certain goals, notes Dr. Corrado. “This often reflects the severity of their underlying disease, not a lack of effort,” she assures. “What matters most is recognizing progress beyond the scale.

Success isn’t just about a number—it also includes non-scale victories like breathing more easily, having the energy to play with your grandchildren or needing fewer blood pressure medications. These improvements in health and quality of life are meaningful and deserve to be celebrated.”

A version of this article appeared in the February 23, 2026, issue of Woman’s World magazine.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

GLP-1 Menus Are Here! What to Order at Every Chain

lmaxbauer — Fri, 30 Jan 2026 02:30:10 +0000

Dining out while trying to lose weight just got a whole lot easier. Major restaurant chains across the country—from Chipotle to Starbucks to Olive Garden—are rolling out special GLP-1-friendly menus designed for the millions of Americans taking weight-loss medications like Ozempic and Wegovy. These new offerings feature smaller portions, more protein and lower prices, making it simpler than ever to stick to your goals. Keep reading to discover which chains are offering GLP-1 menus and exactly what dietitians recommend ordering.

Why GLP-1s are changing how America eats

Some 12 percent of adults in the U.S. have tried weight-loss medications like GLP-1s, according to a Kaiser Family Foundation health survey. And that number is growing every day, as waistlines shrink.

It’s undeniable that people’s eating habits are shifting due to the GLP-1 revolution. Walmart has reported a noticeable dip in sales of items such as sugary, high-calorie and baked-good type snacks. And Cornell University research finds that average grocery bills shrink more than 5 percent within the first six months of starting to take these meds.

How GLP-1 medications transform your appetite

To understand the dramatic change in eating habits, here’s a quick reminder of how these medications work inside the body. GLP-1s mimic natural gut hormones that slash appetite, while slowing how quickly food leaves the stomach, so you feel fuller, longer.

“As appetites shrink, I’m seeing a clear shift from bigger portions to better choices,” says Jennifer Rawlings, MS, RDN, a diabetes educator who specializes in weight management and GLP-1s for women over 40. That change translates to “smaller meals that focus on protein and nutrient-dense ingredients, rather than sheer volume.”

Nutrition pioneer Ann Louise Gittleman, PhD, CNS, adds, “If there’s a bright side to the GLP-1 craze, this is it!”

What is a GLP-1 menu? Smaller portions, higher protein

No surprise, the offerings on GLP-1 menus have smaller portions than regular entrees. One fan even described them as “Happy Meals for adults.”

But those smaller meals seem to work. One Reddit user shared, “Small meals are the real secret. Every time I tried to eat a normal-sized meal, I ended up nauseous. Tiny meals win every time.” It was part of her thread called: “Stuff I wish someone told me earlier about eating on GLP-1.”

Another noticeable change in these new menus is less filler and more substance in the form of protein. For example, Shake Shack is offering bun-less burgers wrapped in lettuce that provide 52 grams of protein.

Rawlings sees this as a good move. “As a dietitian who has worked with thousands of people using GLP-1 medications, I encourage patients to build meals around a lean protein—like grilled chicken, turkey, or fish—paired with a high-fiber food such as beans, greens, or vegetables.”

This approach aligns with updated food pyramid guidance from the U.S. Department of Health and Human Services, which emphasizes protein’s role in healthy eating patterns.

Where to find GLP-1 menus: Your complete restaurant guide

Here’s where to find the best GLP-1-friendly options at your favorite chains:

• Chipotle’s High Protein Menu: Try the chicken cup, with 32 grams of protein.
• Dunkin’s Protein Milks: Try an iced protein latte with sugar-free vanilla or a strawberry protein refresher, each with 15 grams of protein.
• Olive Garden’s Lighter Portions Menu: Get smaller, cheaper versions of fan favorites like chicken parmigiana, $14 instead of $20 for the regular size.
• Shake Shack’s Good Fit Menu: Look for lettuce-wrapped burgers and chicken snack wraps.
• Smoothie King’s GLP-1 Support Menu: Grab drinks like the Gladiator GLP-1, boosted with protein and fiber, and with zero added sugar.
• Subway’s Protein Pockets: Pick up one of these smaller wrap sandwiches, with 20 grams of protein inside.
• Starbucks’ Protein Beverages Menu: Look for protein lattes or drinks with protein cold foam that are higher in protein, lower in sugar and often carry fewer calories than the usual menu.

The pros and cons of GLP-1 restaurant menus, according to dietitians

Natalie Rizzo, MS, RD, nutrition editor at the Today show, says, “These GLP-1 menu items can be helpful because they emphasize protein, which supports muscle mass, stabilizes blood sugar and helps people feel satisfied with smaller portions.” She adds, “The emphasis on protein is especially important for those taking appetite-suppressing medications because research shows they lose a significant portion of lean body mass, and protein helps to maintain muscle.”

Rizzo adds there’s an emotional and mental component to complete meals that feel smaller and safer for people who struggle with weight. “These meals also make eating out feel more accessible and less stressful for people who may struggle with large meals or heavy foods.”

While this is a positive trend in a lot of ways, Rizzo says, “These menus can be misleading if consumers assume ‘high protein’ automatically means healthy.” She explains, “Some of these items are still highly processed or loaded with saturated fat, sodium or added sugars.”

Rizzo cautions, “Relying too heavily on restaurant protein products might translate to not eating enough fiber-rich foods like fruits, vegetables and whole grains, which are essential for digestion, heart health and long-term weight management.”

How to make the most of the GLP-1 menus

“The best strategy is to think in terms of balance, not just protein,” says Rizzo. “Look for options that combine protein with fiber and fluids, such as pairing a protein drink with fruit, choosing bowls or sandwiches that include vegetables, or opting for grilled proteins instead of fried.”

Rizzo says, “It’s also smart to watch out for hidden sugars and fats in ‘protein’ items like flavored lattes, sauces and spreads. Reading nutrition info when available and keeping meals simple, like a protein plus produce plus whole grains, can help people meet their nutrition needs while still enjoying the convenience of chain restaurants.”

One experienced GLP-1 user on Reddit shares this helpful tip for eating on the day you take your medication: “Dose day dinners should be soft, warm, simple. Soup, broth, eggs, tiny bowls of pasta with protein. Anything too heavy is a bad idea.”

How to turn any restaurant menu into a GLP-1 menu

Of course, you don’t have to limit yourself to restaurants with specific GLP-1 menus. You could use nutrition know-how to order well at any restaurant. Just focus on nutrient-dense foods (protein and veggies). Also, consider eating half the usual portion and taking the rest home in a doggie bag.

Mia Harper, who shares her GLP-1 Restaurant Survival Guide online at The Gentle Plate, reveals, “I treat appetizers as normal meals now. They’re usually the perfect size for [my] tiny-appetite life.”

The real win: Making dining out enjoyable again

“Whether you’re taking a GLP-1 medication or simply looking to make healthier choices, these new restaurant menus prove that eating out and eating well aren’t mutually exclusive. Plus, most people can benefit from eating smaller portions and more nutrient-dense whole foods. And Harper offers this mindset shift for anyone trying to manage their weight in a social setting: “Dining out is about the people, not the plate.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

4 Mistakes People Make When Starting a GLP-1 That Can Stall Weight Loss—Plus How to Maximize Your Results

Rachel Cosma — Tue, 13 Jan 2026 02:30:45 +0000

Anyone who’s been prescribed a GLP-1 drug like Ozempic, Wegovy or Trulicity to treat type 2 diabetes or help them lose weight will tell you that these medications are no silver bullet. In order to get the results you are looking for, making the right decisions in the first few weeks and months after starting the medication—and avoiding the top GLP-1 mistakes—is crucial.

“The first month on a GLP-1 is incredibly important, not because you can ‘mess things up,’ but because this is when the medication creates a powerful window of opportunity,” explains Holly Wyatt, MD, a weight loss expert and author of Losing the Weight Loss Meds. Here, Dr. Wyatt shares the most common mistakes that people make when starting a GLP-1, plus strategies to position yourself for the outcome you want.

4 mistakes people make when starting a GLP-1

When starting any new prescription—especially weight-loss medications—it’s not uncommon for healthy habits to fall by the wayside instead of watching and waiting for the drug to take effect. But doing this in the early days of taking a GLP-1 could set you back before you’ve even begun. Here are the most frequent mistakes people make when starting a GLP-1, whether for weight loss or healthier blood sugar levels.

Mistake #1: Assuming GLP-1 medication alone will take care of everything

This is perhaps the most common mistake people make, says Dr. Wyatt. Once you start taking a GLP-1, you may think you don’t need to pay attention to what you’re eating or how much you’re moving, which can hinder your results. It’s still important to eat a balanced diet and factor in exercise to see results, even when you’re taking a weight loss drug.

Mistake #2: Not eating enough

“Most people notice that hunger quiets down and they are naturally eating less. That can feel almost effortless, especially if they have struggled for years,” Dr. Wyatt says. “But eating less can also mean eating less of everything, including protein, vitamins, minerals and calcium, unless you are intentional.” Over time, she adds, this can contribute to muscle loss, fatigue or nutrient deficiencies that could hurt your overall health or quality of life. It’s important that you make what you are eating work for your body by choosing nutrient-dense options wherever possible. (More on that below.)

Mistake #3: Neglecting exercise

For many people trying to lose weight, exercise can be something they think they have to do, not something they want to do, so it’s often the first thing to go when they start a GLP-1. That, however, is a mistake, says Dr. Wyatt. “Weight loss on GLP-1s comes from both fat and muscle,” she explains. “Without regular movement, especially resistance- or strength-based activity, muscle loss can be greater than people expect,” which can contribute to a more sluggish metabolism and reduced mobility. (Discover how to prevent muscle loss on Ozempic.)

Mistake #4: Focusing only on the scale

Your mental and emotional wellbeing are just as important as the physical, especially early in a weight-loss journey. But Dr. Wyatt says they are often overlooked entirely when starting a GLP-1 medication, a common mistake. “Weight loss can bring up unexpected emotions and changes in identity, relationships or expectations,” she says. “Focusing only on the scale and not on overall quality of life can limit how meaningful and sustainable the success feels.”

How to set yourself up for GLP-1 success

The good news: As long as you’re paying attention to your habits, it’s easy to avoid these mistakes and set yourself up for success during the first few months of taking a GLP-1 and beyond. Here’s what you need to do.

Balance your diet

You may be eating less, but you still need to make sure you’re getting all the nutrients you need. “Prioritize protein, include foods rich in fiber and key micronutrients and do not hesitate to work with a registered dietitian, even briefly, to make sure your body is getting what it needs while appetite is lower,” says Dr. Wyatt. Structuring your diet this way can also be helpful in the long run if you eventually plan to stop taking a GLP-1, as protein and fiber are key nutrients for boosting satiety and supporting appetite control. (Discover how much protein you need in a day.)

Aim for daily activity

“Consistency matters more than intensity,” says Dr. Wyatt. She recommends aiming to do something every day and incorporating some strength training to maintain bone and muscle mass as you shed pounds. “Physical activity becomes even more critical over the long term,” Dr. Wyatt adds. “It helps restore your metabolism and is one of the strongest predictors of maintaining weight loss, whether someone stays on a GLP-1 or not.”

Check in with yourself

Losing weight, no matter how much, can have lasting effects on your mental health, confidence, relationships and emotional state. Anticipating these changes and taking the time to check in with yourself on a daily basis can help prevent overwhelm or feeling untethered while on weight-loss drugs.

“Taking a few minutes to notice how you are feeling, what is improving and what still feels challenging helps people stay grounded and resilient,” Dr. Wyatt says. “Weight loss can open the door to a healthier, more fulfilling life, but it is not the whole story. Learning how to build a life that feels good at a lower weight, one that goes beyond the scale, is just as important as the weight loss itself.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

The Best Weight Loss Medications and Supplements in 2026

Allison Nemetz — Sat, 10 Jan 2026 02:00:53 +0000

Lately, those of us who want help losing weight have more options than ever before. So what exactly is the best weight loss medication? There isn’t just one answer, says functional medicine expert Bronwyn Holmes, MD, a medical advisor for the telehealth company Eden. Beyond how effective a drug or supplement is, we also need to consider what we can afford, personal preferences (like pills over injections) and if we can live with potential side effects. Here, Dr. Holmes and other experts help break down the pros and cons to help you find the best drug or supplement for your body and your life.

The 4 best prescription weight-loss medications, according to doctors

We’ll start with the most powerful:

1. Zepbound

“Zepbound is the most effective FDA-approved medication for weight loss to date, based on head-to-head trial data,” says Dr. Holmes. Study participants given the generic version of the drug, tirzepatide, lost an average of 21 percent of their body weight over 72 weeks with no special diet or exercise and up to 26 percent with diet and exercise.

How it works: “Zepbound mimics two hormones called GLP-1 and GIP. These hormones work in the gut to reduce appetite and increase the feeling of being full,” says Brynna Connor, MD, an Austin-based longevity expert and ambassador for NorthWestPharmacy.com. “They also slow digestion and improve how the body responds to and regulates blood sugar.”

Pros of Zepbound: All our experts agree it’s the most effective option available (though a more powerful ‘Triple G’ drug is on the horizon that may work as well as weight loss surgery). On top of that, Zepbound offers many additional health benefits, including significant improvements in heart health, diabetes and glucose control, liver health, sleep apnea, joint pain, kidney health and overall quality of life.

Cons of Zepbound: Many insurance plans and Medicare/Medicaid won’t cover any medication strictly for weight loss, and the out-of-pocket price is steep—currently $449 per month for higher doses from the manufacturer’s Lilly Direct pharmacy. This med also requires a weekly injection.

As for side effects, about half of patients experience nausea; on top of that, vomiting, diarrhea and constipation are also fairly common. More serious issues are less likely but possible, including gallbladder disease, pancreatitis and worsening diabetic retinopathy.

2. Wegovy injections and pills

Wegovy is a brand name for semaglutide, which is also found in the diabetes medication Ozempic. Studies show an average person using higher doses of a weekly semaglutide injection loses about 15 percent of their body weight—and that number goes as high as 22 percent when diet and exercise are added.

As for newly-approved daily Wegovy pills, results published in the New England Journal of Medicine link higher doses to an average body-weight reduction of about 14 percent. Experts say head-to-head studies are needed, but it appears the pills may be less bioavailable and thus somewhat less effective than injections.

How Wegovy works: While Zepbound mimics two hormones, Wegovy artificially increases levels of just GLP-1. It still has a big impact on appetite and metabolism, says Rekha Kumar, an obesity medicine specialist and medical advisor at Found. And many of the same health benefits experienced by Zepbound users happen for Wegovy users too.

Pros of Wegovy: The highest/most effective doses without insurance coverage cost about $349 a month for both pills and injections from the manufacturer’s Novocare pharmacy. It saves you $100 per month over Zepbound. And for those who don’t do needles, there is finally an effective pill. Plus, “some patients feel more ‘engaged’ when taking a daily dose of oral Wegovy, helping them stay aligned with lifestyle goals,” Dr. Holmes.

Cons of Wegovy injections: In general, Wegovy carries the same or very similar side effect risks and downsides as Zepbound. As for Wegovy pills: For best absorption, they must be taken daily “on an empty stomach with avoidance of food, drink and other medications for at least 30 minutes afterward,” notes Dr. Holmes. So it can be a hassle.

3. Qsymia

A blend of phentermine and topiramate extended release, two medications used for decades, “Qsymia is the most effective non-GLP-1 option,” says Fernando Ovalle Jr, MD, an expert contributor to Drugwatch.com with advanced training in obesity medicine from Columbia University. Findings in the journal Obesity show that the highest dose helps people lose about 11 percent of their body weight.

How Qsymia works: “Phentermine is a stimulant that acts as an appetite suppressant, while topiramate affects neurotransmitters in the brain to decrease appetite and enhance satiety,” explains Dr. Holmes.

Pros of Qsymia: This is an oral medication, so no needles. It’s less expensive than GLP-1 meds and the appetite suppression is strong. “Qsymia can be quite effective for the right individual,” says Dr. Holmes. “Some see double-digit losses when lifestyle support is added.” With a prescription from a doctor, you can get a 30-day supply from the manufacturer for $98 at QsymiaEngage.com.

Cons of Qsymia: ”It can cause cognitive effects, such as brain fog, as a result of the topiramate, as well as stimulant effects like increased heart rate and/or anxiety,” says Dr. Connor. People who are pregnant or might get pregnant shouldn’t take Qsymia, as topiramate increases the risk of birth defects. And Qsymia may not be the best option for those with anxiety or heart issues.

A note about phentermine: Used on its own, phentermine can lead to losses of 7 percent to even 10 percent of body weight—and for a fraction of the cost of other prescription options. We found a month’s supply for about $17 at GoodRx.com. Just keep in mind that your doctor may advise against this stimulant option if you have anxiety, sleep trouble or heart issues.

4. Contrave

Contrave affects certain areas of the brain involved in hunger and cravings, helping some people eat less and reduce calorie intake over time. While studies show an average loss of 8 percent of body weight, an Obesity study found that 4 out of 10 people in a weight loss program on the highest dose lost 15 percent of their body weight or more (far exceeding benefits seen with a placebo).

How Contrave works: It contains bupropion, an antidepressant that can also reduce appetite, along with naltrexone, a compound that works on the brain to decrease hunger and cravings.

Pros of Contrave: Since it is in part an antidepressant, it may offer relief from brain-driven urges to eat, including intense comfort-food cravings and binge eating. “Studies have also found that Contrave can improve mood and energy in some patients,” adds Dr. Connor. And it’s another oral medication with a more moderate price point. Through the manufacturers’ CurAccess Patient Support Program, many people with an Rx can get Contrave for about $99 per month.

Cons of Contrave: “It can take several weeks of dose ramp-up to reach the full dose, and results may take 8–12 weeks to meaningfully appear,” says Dr. Holmes. “Common side effects are nausea, headaches, constipation, insomnia and dizziness. These typically subside, but may impact tolerability.”

It’s also important to note that bupropion in Contrave carries an increased risk of suicidal thoughts, particularly in younger adults or those with bipolar disorder. This medication is also not appropriate for anyone with a history of seizure disorders, uncontrolled high blood pressure or eating disorders.

Over-the-counter weight loss pills to consider

While these options aren’t as powerful as a prescription, there’s evidence that they can give you a nice natural boost.

Caffeine

A 2019 systematic review found that for every doubling in caffeine intake, weight decreased by approximately 22%.

How caffeine works: Caffeine can contribute to weight loss by increasing the body’s energy expenditure and enhancing fat oxidation, as well as acting as a short-term appetite suppressant, says Dr. Holmes

Pros of caffeine: It’s readily available in multiple forms, it’s energizing, “and it has been shown to help improve athletic performance if used before workouts,” Dr. Connor notes. Choose a bargain-brand coffee, and you’ll pay as little as 58 cents a day for a four-cup “dose.”

Cons of caffeine: Did someone say jitters? Caffeine can contribute to anxiety and sleep disruption—both of which can undermine weight loss, cautions Dr. Holmes.

The body can also develop a tolerance to caffeine quickly, which requires more of the stimulant to have the same/desired effect. Talk to your doctor about what is right for you, but a general guideline is to consume no more than 400 mg (equivalent to about four cups of coffee) each day.

2. Psyllium Husk

This old-fashioned fiber is trending with good reason. A 2023 study found moderate but significant weight loss with 10 grams of psyllium husk per day for 16 weeks, with an average weight loss of 5 pounds—no diet required.

How psyllium husk works: Made from the outer coating of psyllium seeds, the supplement is loaded with soluble fiber “that absorbs water in the gastrointestinal system and then forms a gel that slows digestion, increases the feeling of fullness, and stabilizes blood sugar,” says Dr. Connor.

Pros of psyllium: Found in Metamucil and store-brand knockoffs, it is low-cost. Costco’s Kirkland brand, for example, runs about 21 cents per 10 grams. And, hey, most of us need more fiber for optimal health anyway.

Cons of psyllium: It may cause GI discomfort and even blockages if you don’t take it with enough water. “It can actually worsen symptoms in individuals who have bowel strictures,” says Dr. Connor. (As always, check with your doctor before taking any new supplement.)

3. Green tea extract

In one Tufts study, adults in a weight loss program given a supplement equivalent to about four cups of green tea daily lost two times more weight—about 5 pounds in 12 weeks—and dramatically more abdominal fat than those who got a placebo.

How green tea works: Green tea extract contains powerful antioxidants that help increase fat oxidation, “and research has shown that it may reduce ghrelin, the hunger hormone,” says Dr. Connor.

Pros of green tea: Weight loss may be moderate, but Dr. Connor notes that green tea antioxidants have many other powerful benefits, including reduced inflammation, better heart health, improved brain function and much more. And if you buy a bargain brand, green tea costs about 7 cents per cup.

Cons of green tea: Green tea extract can contribute to liver toxicity at very high doses. The maximum tolerated dose is 9,900 mg per day, equivalent to about 24 cups. (While it’s unlikely you’d drink a dangerous amount, use caution if choosing supplements.) Green tea can also cause caffeine sensitivity in some people, so consider decaf if you’re sensitive.

The bottom line when choosing a weight loss medication or supplement

There are so many options out there if you want them. Talk to your doctor about your needs, lifestyle and budget. And no matter what you choose, experts urge you to consider it a tool to help you develop better habits. Eating well and staying active are key to weight loss and a long, happy, healthy life!

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Woman's World

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Mistake #2: Not eating enough

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Balance your diet

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The Best Weight Loss Medications and Supplements in 2026

The 4 best prescription weight-loss medications, according to doctors

1. Zepbound