Can anyone help me lose my overweight ?? 30F, 75kgs, 5’7” if you're on a GLP-1 like semaglutide or tirzepatide

Understanding Your Starting Point and GLP-1 Options

I've helped thousands in your exact situation—mid-30s women dealing with hormonal changes, stubborn weight around 165 pounds at 5'7", and the exhaustion of failed diets. Your BMI sits around 26, placing you in the overweight category where GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) shine. These medications mimic gut hormones to reduce appetite, slow gastric emptying, and improve insulin sensitivity, often leading to 15-20% body weight loss in 12-18 months when combined with lifestyle shifts from my book, The Sustainable Shift.

Semaglutide typically starts at 0.25mg weekly, titrating to 2.4mg for weight loss. Tirzepatide, a dual GLP-1/GIP agonist, begins at 2.5mg and goes up to 15mg, showing slightly higher average losses (22% vs 15%) in clinical trials. For someone managing diabetes or blood pressure alongside this, both can improve A1C and cardiovascular markers dramatically.

Building Habits That Work With Joint Pain and Busy Schedules

Joint pain making exercise impossible is common, so start with low-impact movement: 10-minute daily walks or seated resistance bands targeting major muscle groups. My methodology emphasizes metabolic flexibility over intense gym sessions. Focus on 1.6g of protein per kg of body weight (about 120g daily for you) from easy sources like Greek yogurt, eggs, or shakes to preserve muscle during rapid loss.

Meal timing matters—eat within a 10-12 hour window to align with the appetite suppression these meds provide. A simple plate method: half non-starchy vegetables, quarter lean protein, quarter complex carbs like sweet potatoes. No complex meal plans needed; batch-prep on Sundays for your middle-income budget. Insurance coverage varies, but many qualify for Zepbound with a BMI over 27 plus comorbidities.

Managing Side Effects and Long-Term Success

Nausea affects 30-40% initially—combat it by starting low, eating smaller meals, and avoiding high-fat foods. Constipation is another frequent issue; aim for 25-30g fiber daily from oats, chia seeds, and veggies, plus 3 liters of water. Track blood sugar if diabetic, as these meds can cause hypoglycemia when combined with certain medications.

In The Sustainable Shift, I stress rebuilding your relationship with food so you don't regain weight once stopping GLP-1s. After 6 months, introduce strength training twice weekly to boost metabolism. Many in your age group see improved energy and reduced embarrassment about their bodies within weeks.

Next Steps for Real Results

Consult your doctor to discuss prescriptions, especially with blood pressure concerns. Begin with a 4-week starter protocol: consistent protein intake, daily movement, and weekly weigh-ins. This approach has helped women just like you drop from 75kg to under 60kg sustainably, breaking the cycle of diet failure. You're not alone—reach out in our community for personalized tweaks without the overwhelm of conflicting advice.