From the Health Stack nutrition Team!
In recent years, weight loss and diabetes medications like Ozempic, Wegovy, Saxenda, and Mounjaro have gained popularity in Australia. Originally developed to manage blood sugar for people with type 2 diabetes, some of these medications are now approved for weight loss, with many Aussies viewing them as a solution to shed unwanted kilos. While these medications have a role in supporting weight management, they come with both benefits and risks and shouldn’t be seen as a cure-all. For people looking to manage their weight on a budget, it’s vital to understand how these medications work—and why a focus on nutrition, vegetables, and lifestyle changes is still the foundation of health.
Benefits of Weight Loss Injections
For people with type 2 diabetes, medications like Ozempic and Mounjaro can help regulate blood sugar and reduce the risk of complications. When used for weight loss, these medications work by affecting the brain’s appetite centre, helping people feel fuller sooner and potentially reducing calorie intake. Research has shown that these medications can be effective, with some users losing a notable amount of weight.
This weight loss can have positive effects on health, including better blood sugar control, lower blood pressure, and a reduction in weight-related risks. In combination with healthy lifestyle changes, these medications can serve as an extra tool for some people facing weight and health challenges. However, they are not a standalone solution and are generally recommended only when diet and lifestyle changes haven’t been enough to achieve the desired results.
Risks and Limitations to Consider
While these medications offer benefits, they also come with risks. Side effects can range from nausea and vomiting to more serious concerns such as pancreatitis. Additionally, for those using injections primarily for weight loss, these medications may only work while they’re being taken. This means that unless lifestyle changes are made alongside medication use, there’s a risk of regaining weight once the medication is stopped.
Furthermore, these medications can be costly, which is an important consideration for individuals and families. Without addressing underlying habits and lifestyle factors, any weight lost might be temporary, potentially leading to a cycle of weight gain and loss that can strain both mental health and the wallet.
Nutrition Is Still the Foundation
Even with weight loss medications, focusing on diet is critical—not just to lose weight, but to meet your body’s core nutrient needs. A diet rich in vegetables, whole grains, lean proteins, and healthy fats supports overall health and helps maintain energy, which is particularly important for those balancing long work hours, shift work, and family responsibilities. Aiming for at least five serves of vegetables a day is a budget-friendly approach to meet your nutritional needs without relying heavily on supplements or high-cost specialty foods.
Why It’s Not Just About Calories
While weight loss often focuses on reducing calories, health isn’t just a numbers game. The quality of those calories matters. Nutrient-dense foods like vegetables, lean proteins, and whole grains don’t just support weight loss; they improve energy levels, mood, and focus. So even if a medication helps control appetite, it’s still important to make healthy food choices to ensure your body gets the nutrients it needs.
Choosing nutrient-dense, budget-friendly options like seasonal vegetables, legumes, and whole grains can make a big difference. Simple meals—like a vegetable stir-fry with a portion of lean protein or a hearty salad with chickpeas or lentils—provide fibre and protein to keep you full and energised.
In Summary: Build a Balanced Approach
Weight loss and diabetes medications such as Ozempic, Wegovy, and others may provide a helpful boost for those struggling with weight and blood sugar control, but they’re only one part of the equation. For lasting health, it’s essential to focus on nutrition by prioritising vegetable intake, maintaining physical activity, and managing stress levels. These basics offer the building blocks of good health—whether or not you’re using a medication.
As Accredited Practicing Dietitians, our advice is to view weight loss as a journey that combines a mindful approach to nutrition, lifestyle habits, and, if recommended by your healthcare provider, supportive medication. That way, you can build a foundation of health that’s sustainable, cost-effective, and tailored to your individual needs.
