Losing weight with or without weight loss injections? Many people dream of a slimmer body – whether for health, aesthetic or emotional reasons. A healthy lifestyle with a balanced diet, exercise and stress management has been proven to have a positive effect on body weight. However, it is often difficult to get started, and the desire for a quick solution means that medicinal aids such as the so-called weight loss injection with semaglutide are increasingly coming into focus.
But what exactly is behind the active ingredient semaglutide, how does it work – and what natural alternatives to weight loss injections are there?
Semaglutide is an active ingredient from the group of so-called GLP-1 receptor agonists. Originally developed for the treatment of type 2 diabetes, clinical studies have shown that the active ingredient can also curb appetite and reduce body weight. Semaglutide mimics the body's own hormone GLP-1 (glucagon-like peptide-1) – a messenger substance that is released in the intestine after eating and sends satiety signals to the brain.
In a medical context, semaglutide is now also prescribed for weight loss in cases of severe obesity. It is usually administered once a week by injection – hence the term ‘weight loss injection’.
Despite its popularity, it is important to be aware that the use of semaglutide should be medically supervised. Known side effects include:
It is also unclear how long-term use over many years affects the body. In some cases, rapid weight gain occurred after discontinuation – an indication that long-term success depends heavily on lifestyle.
Those who wish to adopt a natural, over-the-counter approach to weight management can focus on the same biological factors – in particular, improving GLP-1 activity through lifestyle changes.
The following four areas play a key role in this:
Certain foods and diets can stimulate the body to produce more GLP-1 – without any injections:
Intermittent fasting can also help harmonise insulin levels and promote the body's own GLP-1 production. Drinking a glass of water before eating also helps to promote a natural feeling of fullness.
Physical activity is key to sustainable weight loss – regardless of whether you decide to use weight loss injections or not:
The optimal approach is a combination of strength and endurance training, supplemented by everyday exercise (e.g. walking, climbing stairs, cycling).
Eating quickly, emotionally or unconsciously is a common cause of obesity. Mindfulness exercises while eating help you to better control your feelings of hunger and satiety. If you concentrate on every meal, you will eat more consciously and slowly – with positive effects on digestion, hormones and weight.
A healthy gut flora can promote the production of short-chain fatty acids (e.g. propionate), which in turn – similar to semaglutide – can stimulate GLP-1 secretion. Probiotic dietary supplements or fermented foods such as sauerkraut, kefir or kimchi support the colonisation of positive bacterial strains.
Certain dietary supplements can also help you lose weight:
The so-called weight loss injection with semaglutide can be helpful for people who are severely overweight under medical supervision. However, it is no substitute for a healthy lifestyle – and it has side effects. For anyone who wants to lose weight naturally and sustainably, there are effective alternatives: diet, exercise, mindfulness and healthy gut flora are key levers for balancing the metabolism – and thus strengthening the body and well-being.
When you stop taking a weight loss injection, you may quickly regain the weight you lost, your appetite may increase again and your blood sugar levels may skyrocket. Your metabolism may slow down, which can lead to weight gain.
Those who opt for natural alternatives to weight loss injections do not need a prescription and avoid the side effects associated with this medication. Sustainable and holistic approaches to weight loss also take into account the body's natural processes, address the causes rather than just the symptoms, and are usually crowned with long-term success.
Some foods can have a similar effect to weight loss injections by helping to regulate blood sugar and increase feelings of fullness. These include fibre-rich foods such as legumes, whole grains and vegetables, as well as proteins found in lean meat, fish, eggs, nuts, Greek yoghurt and cottage cheese. Healthy fats and bitter substances are also beneficial.
A natural alternative to weight loss injections, which usually has a long-term and lasting effect, is to change your lifestyle. Focus on a healthy diet rich in fibre and protein, mindful eating and regular exercise. You can also take probiotics and various dietary supplements.
Diabetes medications such as insulin or sulphonylureas should not be used at the same time as the weight loss injection, as they can increase the risk of hypoglycaemia. You should also eliminate processed foods high in fat, sugar and salt from your diet to avoid side effects such as gastrointestinal complaints.
Certain supplements may be useful during treatment with a weight loss injection to reduce unwanted side effects. In addition to a diet rich in fibre and protein, these include vitamin B12, calcium and vitamin D.
It usually takes one to two days for the strongest effect to be achieved. After seven days, about half of the active ingredient is still in the body, and after about two months, none of it remains in the organism. For this reason, weight loss injections are usually administered continuously at specific intervals.
In addition to the well-known weight loss injection, people with type 2 diabetes also have access to other synthetic medications based on different active ingredients. There are also numerous natural ways to reduce body weight: a diet rich in fibre and protein can be just as helpful as regular physical activity and mindful eating. Probiotics and selected dietary supplements can also be helpful.
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