Semaglutide weight loss + exercise
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1. I am a doctor myself and am currently rotating in the Department of Endocrinology.
2.BMI>25, suspected polycystic ovary (abnormal sex hormones and irregular menstruation, but does not meet the diagnostic criteria for PCOS, and is taking Usiyue to establish an artificial cycle), abnormal blood lipid metabolism (may be related to family inheritance), old menstruation Meniscus damage. In summary, according to the guidelines, you are already classified as obesity level 1, and you can choose drugs to help you lose weight.
3. Height is 172cm. A year and a half ago, he was still at the standard weight of 62kg. He was under great work pressure, had no control over his diet, and basically did not exercise. On May 5th, he finally plucked up the courage to step on the scale and found that he had reached the peak weight of his life, 76.5kg.
(╥╯﹏╰╥)Ah... I gained almost 30 pounds...
Then I started to control my diet, but I was too hungry to exercise, and I still had heartburn at night. However, my belly was almost gone, and it dropped to 74.1kg in more than half a month.
The following is the semaglutide weight loss diary. I plan to stop the drug after 8 weeks of injection (BMI is expected to be <23.9 by then, so I will stop when I feel better)
The first shot on May 23rd was 0.21mg.
Morning weight 74.1kg
Energy intake throughout the day: 1131kcal
Inject the first injection of semaglutide 0.21 mg at 19:00 pm
I worked overtime and didn’t exercise, so I kept up with medical records until 11pm, then I knelt down orz
May 24th
The second day after the first injection
Morning weight 74.1kg
Energy intake throughout the day 854kcal
Climbing 60 floors of stairs takes 50 minutes and consumes 372 kcal. I'm wheezing and my cardiopulmonary function is a bit poor (｡í _ ì｡)
My appetite is not very strong, but I still feel a little hungry, not nauseous, and have occasional hiccups.
I feel like the first shot was too little, so I plan to take the second shot of 0.5mg on the 27th.
May 25th
The third day after the first injection
The weight in the morning is 74.45kg, which is within the normal fluctuation range. Tell yourself not to be anxious〒▽〒
I was on duty today and couldn't exercise. I walked about 6,000 steps throughout the day. I want to increase the amount of exercise after my night shift tomorrow.
The energy intake for the whole day was 848kcal. Because I had a lot of work today, I originally planned to add more fruit in the afternoon, but I didn’t have a strong appetite and I wasn’t hungry. I felt like I could eat it, so I didn’t eat it. I left it for breakfast tomorrow. In fact, before taking the medicine, I tried the 16-8 light fast for two weeks, and my daily energy intake was basically controlled between 850-1250kcal. However, if I only eat 850kcal, I will be very hungry at night and even have heartburn, but I don’t have that anymore.
I personally feel that the 0.21mg mini dose I am taking now is quite good. When I eat a meal every day, I don’t have nausea or vomiting or feel full after two mouthfuls like many people on the Internet. I can still comfortably eat the right amount of food as planned. , this ensures that I still have the energy to work and exercise, but I have no desire for snacks, desserts, fried chicken and the like.
I'll wait and see if I need to take 0.5mg in another two days.
May 26th
The fourth day of the first injection
I didn't measure my weight when I got up in the morning. Before lunch, I weighed 74kg. I obviously fell off the scale. I was nearly 1kg lighter than yesterday on an empty stomach (σ≧∀≦)σ
There was a buffet in the cafeteria for lunch, but I didn’t finish the vegetables, so my roommate gave me a spicy chicken finger and ate it.
Energy intake throughout the day is 956kcal.
Walking briskly for five kilometers in the evening consumes 400kcal.
May 27th
2nd shot 0.5mg Day 1
My weight in the morning was 73.4kg, and I lost a total of 0.7kg in four days after the first injection.
Breakfast Banana*1+Milk 200ml
I took the second injection of 0.5mg at 11am.
It’s still a buffet in the cafeteria at noon, and the main dish is only one pancake
Dinner banana*1 (I finally finished eating it, and it will go bad if I put it away ƪ(˘⌣˘)ʃ)
Energy intake throughout the day is 788kcal.
Walking briskly for five kilometers in the evening consumes 367kcal.
Tomorrow is Saturday and I plan to take a day off. The weather is very hot and a bit uncomfortable.
May 28th
2nd shot day 2
Morning weight 73.3kg
I started to feel a little uncomfortable today, with a bit of orthostatic hypotension + heart palpitations + excessive sweating. It may be that my body is not used to eating less these past few days and the weather is too hot.
I had a carton of milk in the morning and two large portions of canteen food for lunch, but they were not delicious and I really had no appetite. The omelette was still cold and I only ate 1/3 of it.
I ate too little, and I was a little worried about starving my body. I wanted to eat more, but the hospital was under lockdown and ordering takeout was not allowed. After an hour of hard work in the afternoon, I finally managed to eat a protein bar and two tangerines.
Energy intake throughout the day is 921kcal.
No exercise today, take a day off
May 29th
Day 3 of the 2nd shot
I weighed 72.8kg in the morning. I fell off the scale too quickly. I was one pound lighter than yesterday. The body fat scale showed 200g of fat.
The energy intake for the whole day was 992kcal, and my appetite was better than yesterday. I ate more indulgently: a box of yogurt, half a small burger, and half a bucket of self-heating pot (only 1/4 rice noodles were put in the base, and I ate two bites of the side dishes) ), one is much cuter.
I haven't finished reading Momojiji's book today... I have to work overtime at night to study and not exercise. I will definitely do it next time (●'◡'●)
5.30th
Day 4 of the 2nd shot
In the morning, I weighed 72.55kg and lost 200g of fat.
The energy intake for the whole day is 1012kcal, and I have yogurt for breakfast and dinner, which is a bit too sweet. At lunch, we had a buffet in the cafeteria. I cherished my limited stomach capacity and wanted to eat something nutritious. I took some extra shrimp and lean meat. Unfortunately, some dishes were too salty, but the cantaloupe tasted good.
Walking briskly for 5km at night consumes 342kcal.
May 31st
Day 5 of the 2nd shot
My weight in the morning is 72.8kg. I found that my weight basically decreases in two days and increases in one day.
The energy intake for the whole day was 866kcal. I felt a little nauseous at night and had an uncomfortable stomach. I felt like I had indigestion from the chicken leg rice at noon.
I went to the emergency room to take over the shift at 11 o'clock in the evening. I did not exercise and walked 7,000 steps throughout the day.
6.1st
Day 6 of the 2nd shot
I weighed 73kg in the morning. I felt a bit constipated today. I drank prune juice in the morning and had constipation twice.
The energy intake throughout the day was 1013kcal. I started to feel hungry at night. The effect of the medicine was probably over. I plan to take the third injection tomorrow.
I still haven’t exercised today, I’m so tired from work.
6.2nd
3rd shot day 1
The weight in the morning was 72.95kg. Today, my body's water content became a little higher, my appetite became better, and I felt that the effects of the medicine had passed, so I took the third injection of 0.5mg at 6pm.
Energy intake throughout the day is 897kcal.
I went for a walk in the evening. I walked 1.1w steps throughout the day and consumed 360kcal.
6.3rd
3rd shot day 2
Morning weight 72.7kg
The energy intake throughout the day is 858kcal and I walk 5k steps.
I drank prune juice in the morning and ate three ounces of peeled and shredded chicken for lunch. I woke up from my nap feeling a little nauseous and tired of oil. I drank a lemon cocktail in the middle of the afternoon. The alcohol is so high in calories. Dinner is a peach.
Tomorrow will be the first emergency night shift. Save your energy, sleep well, and don't exercise.
6.4th
Day 3 of the 3rd shot
Morning weight 72.4kg
Whole day energy intake 962kcal
I ate yogurt bread in the morning and snail noodles for lunch. I only took two bites of the noodles and finished all the side dishes such as fried yuba, fried omelet, pickled bamboo shoots, and chicken feet. I worked the night shift in the emergency room at night. I was very tired and barely slept. I ate a piece of bread and drank a cup of lemon fruit tea.
6.5 days
Day 3 of the 3rd shot
Worked all night, and weighed 72.1kg after the night shift at 9:30.
I don't understand why I haven't had a bowel movement and my body water content has increased, but I have lost 300g of weight and 240g of body fat. If the body fat scale has no error, then according to the conservation of mass, fat can only be burned and turned into water?
Eat dumplings and sleep all day, the night shift is too much.
Energy intake throughout the day 845kcal
6.6th
Day 3 of the 3rd shot
Morning weight is 72.1kg.
The energy intake throughout the day is 802kcal, and walking 5km at night consumes 336kcal.
A carton of milk and a small piece of dark chocolate in the morning. I had black pepper beef bibimbap in the cafeteria for lunch. I ate all the meat and side dishes, but half of the rice was left. I also ate an orange popsicle. In the afternoon, I drank a cup of Heytea's Green Tilapia Lemon, sugar-free.
I started to feel hungry when I came back from a walk in the evening. It must be that the effects of the medicine are wearing off.
6.7 days
Day 3 of the 3rd shot
Morning weight is 71.95kg.
The energy intake for the whole day is 831kcal, and walking 1w steps consumes 387kcal.
I had yogurt and peaches in the morning, scrambled eggs with tomatoes, beef with onions and quinoa rice at noon, and a peach and a latte at night. I don't expect to lose weight tomorrow.
6.8th
Day 7 of the 3rd shot
Morning weight is 71.9kg.
The energy intake throughout the day is 748kcal, and walking 1w steps consumes 405kcal.
I ate some cherry tomatoes and milk in the morning, half a bowl of barbecued pork and tonkotsu ramen, two pieces of fried chicken, and a stick of sweet corn in the evening. I ate some more carbohydrates today and will take my fourth shot tomorrow.
6.9th
0.5mg on day 1 of the 4th shot
Morning weight is 71.6kg.
The energy intake for the whole day is 965kcal, and I work overtime without exercising.
I drank a carton of milk in the morning, had chicken, beef, broccoli, quinoa rice and steamed eggs for lunch. I got my fourth shot at 6:30 in the evening. I drank a small cup of osmanthus latte and a small piece of whole wheat chestnut bread for dinner. And a small piece of melon given by my roommate.
Many people have noticed that I have lost weight in the past two days~ I started losing weight on May 5th and now I have lost almost 10 pounds in 5 weeks. My waist circumference has been reduced from 76 to 71. Come on! happy ੭ ᐕ)੭*⁾⁾
6.10th
4th shot day 2
Morning weight is 71.65kg. Although my weight has increased slightly, my body fat has decreased~
The energy intake for the whole day is 1600kcal. I went out to a restaurant for a big meal today ~ Roast beef ice cream and orange fruit tea. It was the first big meal for more than a month after losing weight. It’s okay to indulge occasionally ƪ(˘⌣˘)ʃ Today Taken a total of 9k steps.
6.11
Day 3 of the 4th shot
Morning weight is 71.8kg. Yesterday I ate so arrogantly that I became really heavy.
Energy intake throughout the day: 1034kcal, no exercise while on duty
June 12th
Day 4 of the 4th shot
Morning weight is 71.6kg. The energy intake for the whole day was 1083kcal, and there was hail and no exercise.
June 13th
4th shot day 5
Morning weight is 71.5kg. The energy intake for the whole day was 1020kcal. She originally wanted to exercise, but she received a call from her friend and was injured (‘-ωก̀). I accompanied her to take a film that night and walked 6k steps in total.
June 14th
4th shot day 6
Morning weight is 71.4kg. The energy intake for the whole day is 960kcal. Today is the emergency night shift again. Although I didn’t do any exercise specifically, I kept running around and working.
My weight loss has slowed down recently and I feel normal.
(ꐦÒ‸Ó)
June 15th
Day 7 of the 4th shot
My weight was not measured when I got up in the morning and my weight before dinner was 71.65kg. Energy intake throughout the day is 902kcal.
My menstrual period started today. I feel like I haven’t lost much weight this week. On the one hand, it’s because the dormitory is closed and I can’t exercise. On the other hand, it may also be related to the edema before menstruation.
June 16th
5th shot day 1
The weight in the morning is 71.15kg, and the energy intake throughout the day is 1140kcal. Ah, my stomach hurts (｡í _ ì｡)
June 17th
5th shot day 2
The weight in the morning is 70.95kg, and the energy intake throughout the day is 990kcal.
Injections + menstrual period + a little diarrhea, loss of appetite, and liquid food for a day. A carton of milk and two bites of peaches in the morning. A large cup of yogurt at noon. Half a bowl of shrimp and scallop porridge at night.
June 18th
Day 3 of the 5th shot
The weight in the morning is 70.65kg, and the energy intake throughout the day is 1006kcal.
I ate super spicy spicy chicken at night and felt like my stomach was burning (●• ̀ω•́ )✧
June 19th
Day 4 of the 5th shot
The weight in the morning is 70.8kg, and the energy intake throughout the day is 528kcal.
The spicy chicken hurt so much that I felt sick to my stomach all day long. I only ate one meal and drank a latte. Wearing Hanfu to take pictures today! I have a waist ehƪ(˘⌣˘)ʃ
June 20th
5th shot day 5
The weight in the morning is 70.05kg, and the energy intake throughout the day is 724kcal.
I feel a lot lighter today (●'◡'●) and my menstrual period is over. The weather is so hot that I can't go out for a walk. I had a carton of milk in the morning, a little less in the cafeteria at noon, a cup of fruit tea and half a sweet corn in the evening. I don’t expect to lose any more weight tomorrow. The rapid weight loss in the past few days seems to be due to my menstrual period.
June 21st
5th shot day 6
The weight in the morning is 70.25kg, and the energy intake throughout the day is 1191kcal.
Although I gained weight, I lost body fat. Maybe it was because I drank too much water before going to bed yesterday. I had a carton of milk this morning. I was craving for meat at noon. I ate the new thick mushroom cheese and beef burger from KFC until I was half exhausted. I had a cup of latte coffee in the evening.
June 22
Day 7 of the 5th shot
My weight in the morning is 69.65kg, and I lost 3kg in 6 days. I am satisfied. ◦˙▽˙◦
The energy intake for the whole day is 998kcal, and I haven’t slept well in the past two days. I'm moving on Saturday and have to pack my belongings.
June 23
6th shot day 1
I weighed 69.9kg in the morning, and today I am half a kilogram heavier due to constipation.
Energy intake throughout the day is 1081kcal. Moving the day after tomorrow, starting the big project of packing (ᇂ_ᇂ|||).
June 24th
6th shot day 2
My weight in the morning was 69.9kg, no change from yesterday.
Energy intake throughout the day is 1288kcal. I packed my luggage until midnight and injured my leg. I ate KFC with my friends that night.
June 25th
6th shot day 3
The scale was packed and there was no way to weigh it.
Energy intake throughout the day is 630kcal. I was so tired from moving boxes and collecting things that I didn't want to eat. I probably had muscle edema for three days.
June 26th
6th shot day 4
My weight in the morning is 70.25kg. Work makes me heavier. But it doesn’t matter, the move is finally over and you can resume your daily life.
The energy intake for the whole day is 876kcal and I walk 10,000 steps.
June 27th
6th shot day 5
The weight in the morning is 70.05kg. I drink yogurt in the morning, eat in the canteen at noon, and in the evening, the energy intake throughout the day is 1112kcal, and I walk 8k steps.
June 28th
6th shot day 6
I weighed 70.0kg in the morning. I ate a sandwich from 711 in the morning, a cup of American food, 9 dumplings at noon, and drank a cup of fruit tea, some pineapple and watermelon in the evening. Eat 1,000kcal of energy throughout the day and walk 10,000 steps.
June 29th
6th shot day 7
The weight in the morning is 70.1kg, the energy intake throughout the day is 758kcal, and I walk 10,000 steps. I worked an all-night emergency room shift and was very hungry and tired.
6.30th
6th shot day 8
My weight was not measured while on duty, my energy intake throughout the day was 865kcal, and I walked 6k steps. I didn’t dare to take the shot after staying up all night, so I postponed it until tomorrow, the last shot.
7.1st
0.6 mg on the 1st day of the 7th injection (completed with flowers)
Morning weight is 70kg, BMI 23.6. Although I am still fat, at least I am not overweight anymore (･⊝･∞) The energy intake throughout the day is 1335k
cal. In the evening we had Haidilao, beef stewed in a tomato pot, and a bunch of small melons.
Now I have entered a plateau, but the scale says I have lost one pound of fat and gained one pound of water compared to last week. I have lost a total of 13 pounds from May 5th to now. Today is my last injection. From now on, I will have to control it all with my willpower.
7.2nd
7th shot day 2
The weight in the morning is 70.05kg, and the energy intake throughout the day is 956kcal. My weight has been stable this week like a ghost...just let it happen.
7.3rd
Day 3 of the 7th shot
The weight in the morning is 69.6kg, and the energy intake throughout the day is 1252kcal. After 10 days, my weight dropped by 7 again. Heytea has released a new product. It has been sold out for the past two days. Today I found it was in stock and I couldn’t help but oooh (╥╯﹏╰╥)ง
7.4th
Day 4 of the 7th shot
The weight in the morning is 69.5kg, and the energy intake throughout the day is 1488kcal. In the evening I had barbecue and drank milk tea. Although the medicine was still taking effect so I could only eat a little bit, but I was still so fat. I will eat grass seriously tomorrow. (ᇂ_ᇂ|||) Walked 7k steps throughout the day and cycled for half an hour.
7.5 days
Day 5 of 7th shot
My weight in the morning is 69.5kg, my energy intake throughout the day is 1186kcal, and I walk 1w steps. The effect of the medicine is basically gone, I need to eat and drink, and I have a lot of work to do recently.
7.6th
7th shot day 6
My weight in the morning is 69.7kg, my energy intake throughout the day is 1072kcal, and I walk 1w steps. In the past two weeks, my weight has fluctuated very steadily within one pound. It is said that when I lose about 10% of my weight, I will plateau for 4-6 weeks (･⊝･∞), respecting the laws of nature.
7.7 days
Day 7 of the 7th shot
My weight in the morning is 69.95kg, my energy intake throughout the day is 1014kcal, and I walk 5k steps. I'm heavier today probably because I ate something real like rice noodles for dinner last night. Before that, I basically drank something. So today's breakfast and dinner were all a bottle of pure milk. I ate two dishes at noon as usual. Let's see tomorrow. Will it be done lightly?
The following is the diary after stopping the medication (●'◡'●)
Day 7.8: The first day of drug withdrawal
From today on, I won’t be a medicine person~Hehe~~
My weight in the morning is 69.85kg, and my edema is extremely severe. I drank too much water before going to bed last night (⇀‸↼) and my eyelids were almost swollen. I drink iced American row of water in the morning... Actually, sometimes I want to take furosemide. Diuretic, silently recite: If you are not a medicine person, don’t take medicine blindly...
The energy intake for the whole day is 1300kcal, walking 7k steps, and cycling for half an hour.
7.9th day 2nd day of drug withdrawal
My weight in the morning was 69.15kg, my energy intake throughout the day was 1300kcal, the weather was so hot that I was about to suffer from heatstroke, and I did not exercise.
July 10, the third day of drug withdrawal
My weight in the morning is 68.9kg, my energy intake throughout the day is 980kcal, I stay at home and do no exercise on weekends. I have been quite greedy these past two days and occasionally eat some unhealthy snacks. But even if I go out to a restaurant, my appetite is only half of what it was before I started losing weight. My stomach is smaller and I am physically unable to overeat.
July 11, the 4th day of drug withdrawal
My weight in the morning was 68.7kg. In the last two weeks of taking the medication, the plateau remained motionless. After stopping the medication for 4 days, I lost more than 2kg...
Energy intake for the whole day is 900kcal, no exercise during emergency night shift
After receiving 4 out and losing 1 in one night, I was tired and hungry.
July 12th, the 5th day of drug withdrawal
I was not weighed when I got up in the morning, and my weight after lunch was 69.2kg.
The energy intake for the whole day was 936kcal. I ate rice balls and milk at around 5 o'clock in the morning, vegetable noodles and an ice cream at noon and late at night.
After taking a shower in the afternoon, I turned on the air conditioner and slept for 8 hours. It was half past nine, and I didn’t need to eat dinner_(:зゝ∠)_
July 13, the 6th day of drug withdrawal
Morning weight is 68.9kg.
The energy intake for the whole day is 915kcal, cycling for 1 hour, doing exercise for 20 minutes, and walking 6k steps.
July 14, the 7th day of drug withdrawal
My weight in the morning is 69kg. My menstrual period has begun. I hope I can lose 3kg a week like last month. Energy intake throughout the day is 1185kcal.
Someone asked me in the comment area why I stopped taking the medicine after losing only 10 pounds. I will post the reply below so that everyone can use it as a reference according to their own situation:
There are three reasons for discontinuation:
①According to BMI, I am now out of the overweight range, and I only look slightly fat to the naked eye.
②Because I will occasionally still feel nauseated and fatigued on the 2-3 days after the injection. But I have been rotating in the emergency room for the past few months. The work is really tiring, and I am worried that my body will not be able to bear it.
③I have developed resistance to the 0.5mg dose in the last two injections. I continue to increase the dose because I am worried about doubling the adverse reactions. On the other hand, it is indeed a bit expensive. JD.com seems to have increased the price to 1,000+ per tube... …I’m still in graduate school, and I’m still pretty poor (｡･ˇ_ˇ･｡:)
Facts have proved that there is no rebound after stopping the medication. As I said again, don't be greedy and stop when you see a good time.
July 15, the 8th day of drug withdrawal
No bowel movement in the morning, body weight 69.2kg, energy intake throughout the day 1535kcal. I eat and drink arrogantly during my menstrual period, and I will definitely gain weight tomorrow.
July 16, the 9th day of drug withdrawal
My weight in the morning is 69.2kg, and my energy intake throughout the day is about 1800kcal. Today I am working the weekend day shift. I have milk for breakfast, yogurt for lunch, and a big meal in the evening when I am tired and hungry... I walk 10,000 steps.
July 17, the 10th day of drug withdrawal
When I woke up in the morning, I weighed 69.7kg... I had gained 2kg in 6 days, and it felt like it was growing on my belly, which was bulging. I have eaten too much for two or three days in a row, and I have been constipated for the past few days... I plan to drink some prune juice to relieve constipation and continue eating lightly.
The energy intake for the whole day is 1180kcal without exercise.
July 18, the 11th day of drug withdrawal
The weight in the morning is 68.7kg. After the menstrual period, the stool becomes smoother and the weight is 1kg per day. The energy intake throughout the day is 1119kcal and I walk 7k steps. I ate a lot of fruit at night and went to bed early.
July 19, the 12th day of drug withdrawal
My weight in the morning is 68.95kg. I will make an appointment with Haidilao for dinner tonight after my senior sister’s graduation~
July 25, the 18th day of drug withdrawal
Changed from daily to weekly (❀╹□╹)｣
Morning weight is 68.7kg.
To sum up my life this week, I have no control over my diet at all, almost no exercise, and no change in my weight. I go to restaurants every now and then, and my daily energy intake is about 1200-1600kcal. My exercise basically consisted of commuting to and from get off work, and I only did exercises one day.
August 21, the 45th day of drug withdrawal
The monthly update is here (●'◡'●)
Morning weight is 68.6kg.
Why don't I update it? It's because I've put my weight loss on hold since the end of July. I'm busy with this and that, and I don't want to work the night shift hungry. I eat three meals a day normally, drink some coffee, fruit tea and sweet water every now and then. I eat out about twice a week and take walks occasionally. My weight fluctuates between 68.5-69.6kg (super stable).
There are very, very important exams in late autumn, so you have to focus on your studies. I will update next time when I start to lose weight~