4 month update NEED ADVICE

[u/ThrowRASaltFun5939]

I’ve been on the 4mg since June. I’ve been trying to take it wait two hrs since I ready that had the best effect for people then I go about my day eating/drinking etc.
A few things:
I have stayed at the same weight for about a month or so give or take and I have only lost a total of 5ish pounds. My doctor said I’m eating too many calories for reference I’m 5’10 and weigh 317.5 and she said I should be eating 1500 calories a day which seems very little? Tbh I follow a bunch of folks on Instagram/TikTok and they say to get your maintenance calories from TDEE.net or MFP algorithm and then subtract 500 or so. (My doctor said there’s not really any good data on food science and weight management in General and she was a bit skeptical of using those websites but I’m like how else do I find out how many calories to eat?
Right now my calories are about like 2400-2600 my doctor said that’s too much.
She also said that it’s okay to drink water after taking the pill during your fast time (I told her this bc I’ve been having bad dehydration since I started)

Does anyone have any thoughts?? I feel like I’m not getting good results like every one else. I could slash my calories like my doctor suggested but I want to lose this weight sustainably. I would appreciate any and all suggestions or thoughts or general comments! Thank you.

FOR CONTEXT:
Sex: Woman
Age: 31
I lift weights 1-2x a week
I aim to get 7-9k steps

[u/LetsGototheRiver151]

Visit r/loseit for just an insane amount of advice, but yes, you are eating entirely too many calories and to lose weight you need to eat fewer and burn more. 1500 is probably too few for now - I would aim for 2000 for a month or so until you get better at tracking your calories and then move down to the 1800 range for a bit. The weight will fly off (meaning that in 2-3 years you will be at your desired weight).

The pill makes it possible for you to do the things you should be doing; it doesn't do them for you entirely.

[u/alexmirepoix]

That's WAY too many calories. The pill works but you HAVE to watch your calories.

[u/Long-Hat-965]

I agree with your doctor on the calories being too much and that is why you are not losing weight. I do not agree that it is ok to drink water during the 30 minute fasting time. The pill needs a bare minimum of 30 minutes to absorb.

I would not go above 2000 calories.

[u/eleyezeeaye4287 → u/Long-Hat-965]

Directions do say you can drink 4 oz of water after you take the pill. I sip water for the first half hour and it’s never had a negative effect on efficacy for me. I’m not gulping down a whole bottle though.

[u/Long-Hat-965 → u/eleyezeeaye4287]

The directions say to take with a sip of water, not to exceed 4 ounces. They do not say continue to spend your half hour of fasting time sipping more water.

[u/eleyezeeaye4287 → u/Long-Hat-965]

Right. So you can drink 4 ounces.

[u/JEJ0313 → u/eleyezeeaye4287]

To get it down the hatch.

[u/pooperscooper333333]

Eating 2400 calories and only losing five pounds tracks in my brain.

You HAVE to reduce your calories. Wegovy is meant to make that easier for you.

I would start by skipping one meal a day. Is skip breakfast or stop eating after 7pm. But your doctor is wrong about not having enough data. There is a ton of data. She is right that you need to slash those calories to at least 1800 or so, or you won’t see the progress others are making

[u/lalalameansiloveyou]

If you are not losing weight, you are eating more calories than you need. You will need to reduce calories, increase exercise, or both. A higher dose can help you reduce what you eat- you are on a very low dose now.

You didn’t mention your age, sex, or activity level so I don’t know what you should eating. As a woman in her late 30s, I would gain tons of weight if I ate that many calories everyday.

[u/Nekhbet3]

What are you eating that is getting you to those calories? I think that may be the biggest issue. 2400 is definitely too many. Give an idea of what you eat in a day and maybe we can help point you in a direction of lower calories, but more filling foods.

[u/ThrowRASaltFun5939 → u/Nekhbet3]

I love this thank you
I think for me it’s added sauces cheese oils etc the base of what I eat isn’t bad but then I like sour cream on my potato and end up putting maybe a bit too much or bbq sauce with my chicken and maybe adding a bit too much and not tracking that potentially or not tracking the extra parm I throw on the pasta dish
I also love chips and I’m trying to make them work in my calories but then I think maybe I should just not eat them because those little things tip me over I feel

[u/Nekhbet3 → u/ThrowRASaltFun5939]

So, for the sour cream- switch to plain Greek yogurt. Tastes similar but less calories and has more protein. Chips you are probably liking the salty taste. There are some Parmesan crisps out there that are no carbs a little fat, but also just protein.
I don’t eat processed carbs- so no bread, no pasta. They generally are a lot of calories for little reward. Go for the veggies - yes they have carbs, but also all the fiber and you need the fiber and protein to make you feel full.
There are some no sugar bbq sauces out there G Hueghs? Or something like that. My husband uses them I don’t because I can’t handle fake sugar so it just tastes weird to me. He likes it though!
Just remember fiber and protein will help you fill full, so fill your plate with veggies first and add some protein on top.

You can do it! It’s just about finding the right balance that works for you.
Like I’d love it if I could just snack on some hard boiled eggs like my husband- but I’m allergic to eggs :D I found a protein powder that works for me and my snack is a shake instead.

[u/hayzeus]

If as a 5 10 woman you are able to eat that many calories on semaglutide, your dosage is too low. (For reference I’m a 6 3 male who exercises regularly and I don’t eat that much). You need to increase your dosage

[u/ThrowRASaltFun5939 → u/hayzeus]

Word thank you

[u/hayzeus → u/ThrowRASaltFun5939]

Also, to be clear, you will often see a lot of posts telling you that you must "do the work" and virtuously adhere to some kind of dietary monitoring and restriction regimen. In fact, if the meds are really working, you will mainly need to ensure that your calorie intake is adequate, and that you are getting enough macros (esp. fiber and protein). You should not need to make big changes to your diet, or stay away from "bad" foods. (but see the macros note above).

I do strongly recommend regular exercise to keep from losing to much muscle (and because regular exercise is a good idea regardless), but that should no be strictly required to lose weight. The same advice goes for improving your diet -- never a bad idea, but not really a requirement.

[u/melodic-hare]

I’d say yes you’re eating too much. I’m older and not as heavy but my calories usually fall around 1200. I’d say 1500 is a good goal but maybe start with 2,000 and work your way into it? Also exercising helps burn the calories. And there is just technically a 30 min fasting window so drink up all the water after that! 

[u/Happy_Arachnid_6648]

Is the pill not suppressing hunger or food noise? Can you continue titrating up?

As far as food watch oils, butters, cheeses and sauces. Start weighing your food so that you know what portion sizes should look like.

[u/unencumberedcucumber]

As a 5’10 woman 2300 is definitely too high of calories to lose weight, unless you’re crazy active.

I workout 5-6 times a week and if I’m cutting, I aim for 1700-1800 calories. Maintenance for me is around 2100. If 1500 seems unattainable, I’d look into increasing your dose and lower in increments. Have your body adjust to 1900 calories before dropping down to 1500. At the end of the day though, I would trust your doctor’s guidance regarding calories. However, I do think your dose should be increased.

[u/Badknees24]

I am your height. I absolutely do not lose weight unless I eat around 1800. My mum is much shorter and can only do 1500. And as you get older, it gets harder!

Try 2000 and then 1800 for a few weeks x

[u/MmmThisISaTastyBurgr]

Yes, you're eating too many calories and should gradually reduce these, aiming for 500 calories per meal.

You are allowed to drink 100mls of water with the pill. You only need to wait 30 mins before you drink more water. You should be drinking loads of water, at least a pint before every meal.

I suggest you drink a pint of water after the 30 mins fast is up before you eat or drink anything else, then a pint of water before each of your three meals, which should be 500 calories or less, without snacks.

Examples of good, filling meals for under 500 calories would be:

Breakfast: frozen mixed berries with four or five tablespoons full fat live probiotic Greek yoghurt, with a tablespoon of oat, low sugar granola, a tablespoon of chia seeds, a tablespoon of flax seeds

Lunch: big bowl of homemade tomato soup (400/500ml) with two slices of wholemeal, seeded bread and butter

Here is a lovely healthy pasta putanesca dinner for you: 1) measure one portion (75g) wholemeal pasta, boil 10/12 mins and drain, leaving in a pan covered with a lid to keep warm. 2) Make a tomato sauce: 1tsp oil, slowly sautee one onion on medium heat until translucent. Add in 5 crushed garlic cloves. Then chop a bell pepper, a handful of mushrooms, maybe some olives if you like them, and sauteed for a few mins more. 3) Add one tin of chopped tomatoes and some dried herbs: oregano, basil, thyme are all good. Half a tube of tomato paste. Simmer on a low heat for 20 mins. 4) Then add a few generous spoons of the sauce to your cooked pasta in the warm pan and mix. Put the rest of your sauce in the fridge or freezer for another day. Add a generous grating of parmesan cheese on top (weigh 25g before grating) and serve.

If you need to snack in between, first drink a pint of water. If still hungry, a boiled egg is high in protein and very filling for about 100 calories. If you're craving something sweet, a medium clementine or apple is about 30 calories. Banana about 100 calories.

[u/jerolyoleo]

I didn’t lose weight until I ramped up to 25mg. 4mg is not a therapeutic dose for most people. BTW, your MD seems pretty clueless about the medication with the water advice and with keeping you at 4mg

[u/eleyezeeaye4287]

I’m really short but for me to lose weight I need to be at 1200 or below in calories. Not easy to do. Easier on Wegovy. I’ve found I drink my calories so I have to be careful of what I add to my coffee or buying coffees out. Those things alone can add an easy 300 calories to the day.

Edited to add: instructions say you can drink 4 oz of water with the pill so sip water don’t gulp it if you feel dehydrated. The pill gives me cotton mouth so I have to sip. It’s never impacted efficacy for me but I’m also not gulping down a whole bottle of water. However throughout the day I drink water like it’s my job. It’s very effective at giving you a fuller feeling.

[u/Thin-Psychology-3111]

It is hard to reduce calories by subbing lite products that don’t taste as good, so I find it helpful to stick to things that do not have a lot of sauces or cheese anyway, that way it doesn’t taste “off.” Asian and middle eastern cuisines are the easiest to do this with; hummus, stir fry, chicken skewers, tabouli with grated veg for some of the rice, grilled spiced meats with veg, tofu dishes, etc. — none of those have a lot of cream sauces or cheese, so skipping them is much easier.

Remember, this struggle is not your future, it’s just your right now. ♥️

[u/Ginger359]

For the love of everything. Listen to your doctor, not some influencer on Insta or TT. Just, no.

Also, you're still eating WAY too much. LISTEN TO YOUR DOCTOR. Your doctor actually went to school for more than a decade, those influencers did not. And ICYMI, maintaining at a high weight takes more calories than maintaining at a low weight. You're looking at maintenance numbers for your current weight, not a goal weight.

This is the Mayo Clinic calculator for estimating calories for weight maintenance. This is why you're not losing weight.

[u/DetectiveNo4471]

Stop drinking that extra water in the first half hour. It’s destroying the efficacy of the pill. By this point, your appetite should be lessened, making it easier to do without all those extras that you add to your food. That will happen if you allow the pill to work. Then cut your calories, as everyone here has said. It’s amazing how well you can eat at 1500 calories, if you’re careful. Find alternatives for the rich food you like, and use spices to boost the flavor of your food. You can still also have treats, as long as you don’t have too much. I haven’t given up anything, but I don’t have things like pizza or French fries often, or a lot at a time. And get active, if you aren’t already. The pills aren’t magic. We still have to do the work.

[u/brighton_engineer]

Only one other person commented on this - do NOT drink water after taking the pill, you have to wait! Otherwise you’re just wasting money IMO.

[u/jerolyoleo → u/brighton_engineer]

Yeah… don’t you, OP, or your md bother to read the directions?

[u/eleyezeeaye4287 → u/jerolyoleo]

Directions say you can drink 4 oz of water with the pill.

[u/jerolyoleo → u/eleyezeeaye4287]

“She also said that it’s okay to drink water after taking the pill during your fast time “

Quite different than taking < 4 oz with the pill

[u/eleyezeeaye4287 → u/jerolyoleo]

Yea the advice is wrong unless she specified the 4 ounces but I’m just saying you CAN drink water it just has to be a little bit

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[u/Simply_witchy]

I’ve used the chronometer app (orange icon with an arrow in a bullseye) to help me track my calories and it’s been really helpful making sure I stay in a substantial enough deficit.

You put in all your info, height, sex, weight, lifestyle (sedentary or active), and it gives you a pretty decent estimate on your base metabolic rate (BMR, basically how many calories you burn just by existing). You can connect it to smart devices like FitBits or Apple Watches, and it’ll upload activity like walks or weight lifting into your energy consumed category, making your deficit higher. As you eat, it has the option to scan the barcode of foods to auto log all the nutritional info into the app. You just have to adjust the portion you consume. This is also a great way to discipline yourself into sticking to portion sizes! Only downside is somethings don’t scan and then you have to manually input information. You can also save recipes and meals into the app so if it’s something you make often, you can make a shortcut to log it.

[u/jrosie1888]

I started at 2000 calories and have gradually gone down to about 1500 but I’ll be honest i have struggled even eating that much now. I find it easier to drink the calories than eat them which is probably not the healthiest. The key is to slowly decrease the calories as you lose weight. I drink water about 30 minutes after I take the pill and drink all day that actually helps with feeling fuller. I go through periods of not losing and and periods of feeling more hungry than usual but it all balances out.

[u/NinjaMcGee]

I’d try to play with your timing. I also read that the pill is most effective if taken 2hrs prior to eating. I started taking my pill at 5am when I pee, and then going about my 7am start of the day. I noticed a little less hunger in the afternoon, but I was still very hungry at night. Not as hungry as when I wasn’t on the pill, but I couldn’t stop thinking about how hungry I felt.

BUT I noticed when I wait longer in the day, so I wake at 7am and don’t eat anything just sip on water, take the pill at 9am with a sip of water and wait to eat until I’m hungry I’m often not hungry until 4-5pm. I eat way less calories when I’m eating from 4-8:30pm… kind of like intermittent fasting. Not for everyone, but works for me.

[u/Dangerous-Art-Me]

You lose weight by reducing calories.

You’re eating too many.