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Adding more fruits and vegetables (along with a healthy balance of whole grains, lean meats, nuts, and beans) to your diet is a safe and healthy way to lose weight. Not only are they fat-burning, but fruits and vegetables also provide essential vitamins, minerals, and fiber that are important for your overall health. And, according to the American Cancer Society, diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases.

"Fruits and vegetables supply lots of fiber, water, and nutrients, helping you to feel full after a meal or snack, for fewer calories and unhealthy fat than if you grab a bag of chips, candy bars, or even certain granola bars," Margulies says. Furthermore, she says that when it comes to fruits and vegetables, they should make up, "50% of every plate, meal, [or] snack."

"I recommend always including a fruit and/or vegetable as part of every meal and snack," Margulies continues. "Your produce should be at least half of your plate or meal, leaving less room to go too heavy on carbs, and enough room for a healthy dose of proteins, like lean meats and other protein sources."

Instead of worrying about what you should be eating less of before summer, Margulies suggests focusing on what you need to eat more of. "Produce will help you feel full and satisfied with your meals and snacks, so you are not looking for more. When your mindset is to eat less, your brain automatically is looking for more," she notes. "So go for more, just make your low-calorie, high-fiber, nutrient-dense, fruits, and veggies!"

So, there you have it! If you want to achieve lasting weight loss goals, Margulies recommends adding more fruits and vegetables to your diet. And, just remember that healthy eating alone will not result in substantial weight loss. You also have to consistently work out, drink enough water every day, and get plenty of sleep.

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Want To Slim Down In Time For Summer? Dietitians Say You Should Make This One Change In Your Diet - SheFinds

IRON Biby is preparing to take the strongman world by storm.

Set to become the first athlete to represent Burkina Faso at World's Strongest Man this year, the 30-year-old will be heading to the competition with a slimmer physique than fans will be used to.

In a recent exclusive with The U.S. Sun, Biby, whose real name is Cheick Ahmed al-Hassan Sanou, explained how his recent call up to the competition came amidst his push to lose weight.

Having received the offer around a month ago, although his participation was only recently made public, Biby said that he's down an impressive 40kg (88pounds).

He explained: "I'm not in my best, best shape because I did lose it.

"It took eight months for me to lose 40 kilograms and I was just doing like CrossFit training, like assault bike, stuff like that.

I wasn't really prepping for World Strongest Man. And then I had the call, I'm like, 'Okay, it's about time.'"

Biby's weight loss can not only be attributed to his new exercise routine but also his drastically changed diet.

He explained: "So the shape I had before, you know, I weighed over 210 kilograms (463pounds) and I used to eat like two rib-eye steaks in the morning with eggs and bread."

In order to drop the pounds, Biby wouldn't eat until 1pm, starting his day with a cup of "my Yorkshire tea. I love my Yorkshire tea.

"And then I have like just two eggs and chicken breasts. It was really, really like a low, low-calorie diet."

Now prepping for World's, however, has meant yet another switch in his approach to food.

Biby said: "But prepping for World's Strongest Man, my coach Darren (Sadler) told me to eat more.

"And I'm having a hard time eating more, but I'm trying, you know.

"Let's say in the morning I can have like three eggs and one rib eye steak, and then every three or four hours I can have rice and the chicken or rice and fish.

"I love, I love salmon, so my diet has just been like that.

"I didn't really like calculating the amount of calories I'm getting."

For Biby, 2023 will mark his second shot at the competition, having previously been "shipped back" in 2018 after he contracted Malaria.

And while he may not be in his "best shape," he's focusing on using this as a learning experience in order to "come back stronger and stronger."

But don't expect Biby to be happy simply going for a participation badge.

"I'm going with all my heart," he said. "When I want to do something, I do it with all my heart and I will give my best in every event."

WSM is set to take place in Myrtle Beach, South Carolina from April 19-23.

Original post:
Iron Biby opens up on dramatic 88lbs weight loss and reveals his radical diet change including drinking... - The US Sun

Married couple Susan and Michael Dixon share how their experiences taking Ozempic have affected their health and changed their relationship with food.

When 51-year-old Susan Dixon was diagnosed with prediabetes, meaning her blood sugar levels were higher than normal, but not high enough to be considered type 2 diabetes, her doctor prescribed Ozempic off-label.

I have an [aortic aneurysm], so because of my heart condition and because Im pre-diabetic, my doctor wanted me to get some weight off, Susan told Healthline.

Susan was already aware of Ozempic because her 54-year-old husband, Michael, began taking it about six months earlier to treat his type 2 diabetes and bring down his A1C to under 6. Within four months of taking the medication, his A1C lowered to 5. He also lost 15 pounds.

Seeing Michaels success absolutely influenced me wanting to try it, Susan said.

Over the years, she tried several weight loss programs, including Weight Watchers and Jenny Craig, which brought her some short-term success. In 2008, before her and Michaels wedding, she also took the prescription phentermine, and as a result, lost 40 pounds.

However, over the years, she found it hard to keep the weight off no matter what method she used. She said Ozempic has worked the best for weight management. After taking the medication for six weeks, she lost 14 pounds.

[Ozempic] made me feel full and made my interest in food not really there. Michael would say, Whats for dinner? and I thought, I dont really care. Id have some cereal and a few bites of food, and Id be okay. Food did not interest me, she said.

The active chemical compound semaglutide that is in Ozempic can cause weight loss by making a person feel full, keeping them from emptying their stomach longer than usual, and by lowering blood sugar, said Dr. Rekha B. Kumar, associate professor of medicine at Cornell and Chief Medical Officer at Found.

Michaels reason for trying Ozempic was solely to manage type 2 diabetes and lower his blood sugar rather than lose weight. In fact, he said for the 15 years he has lived with diabetes, he never tried to lose weight.

Im not someone who follows a diet, so I wasnt the best patient and didnt watch carbs and sugar intake, he told Healthline. Ive never had a desire or drive to lose weight. I have to get more into that mindset because I know I should lose more weight.

While taking Ozempic, he feels full faster. This makes him eat half of what he used to eat prior to being on the medication.

I eat half a sandwich and say Oh, Im full. Thats why I lost weight, he said.

After being on Ozempic for a few years, he became accustomed to responding to the full feeling.

Im able to put that other half sandwich down and I try to stop eating when I realize Im full, Michael said.

Susan also learned to eat smaller-sized portions due to Ozempic, and said it affected her desire to drink alcohol, too.

I wasnt a big drinker and drank socially before, but now if I have a second glass of wine or drink, it makes me feel ill, so Ive cut down, she said.

Since the Dixons are both on Ozempic, they said it helps them manage their weight together.

Michael not wanting to eat makes me not want to eat. We try very hard not to snack between meals. If I say, its time for dessert or popcorn before bed, and I notice he hasnt eaten them, then I dont have anything, said Susan.

In 2022, the Food and Drug Administration reported shortages of Ozempic. This created controversy due to some people taking the medication off-label to lose weight.

The shortage affected the Dixons in different ways.

For the entire time Michael has been on Ozempic, he was able to get the medication filled. However, for the past three months, his insurance stopped allowing a 90-day supply, which means he no longer gets the discount (which was paying for two months supply and getting one months supply free.) He now is only able to fill one month at a time.

Michael didnt have an issue because his dosage is lower than mine. At the time of the shortage, my dosage was at 1mg and I couldnt find that 1mg anywhere, said Susan.

Due to the shortage, she was unable to fill Ozempic for two-and-a-half months, and during that time, she regained 10 to 12 pounds.

This is common and expected, said Dr. Sethu Reddy, president of the American Association of Clinical Endocrinology. If people lose access to Ozempic like Susan did or their insurance coverage changes and they cant afford it, this could set back their health progress.

The effects of GLP-1 analogs are not permanent and if the therapy is discontinued, their therapeutic effects dissipate, Reddy told Healthline. Theoretically, these medications will be taken for several years, but it is well known that those with type 2 diabetes eventually lose their ability to make insulin and eventually will need insulin therapy.

Kumar added that a long-term commitment should be considered when starting any medication for a chronic condition, such as diabetes and obesity.

If someone is taking Ozempic off-label or Wegovy on-label, those would need to be continued for weight maintenance as well, said Kumar. Long-term use of medicine for weight management is not unique to the GLP-1 class of medicines, but is true for all medicines used for weight management.

By the time Susan was able to get Ozempic filled again in February 2023, her doctor increased her medication dose. Since then, she lost 5 pounds.

I dont feel as successful as I used to feel before I had to stop taking it. Its working still but not as well as it did in the beginning. My appetite is not as suppressed, but like before, food doesnt excite me, said Susan.

Ozempic has been successful at lowering her blood sugar, though. However, if her blood sugar continues to lower to the point where she is no longer pre-diabetic, her doctor told her she would most likely prescribe Wegovy to continue with weight loss.

I would be happy to no longer have to take Ozempic for blood sugar control, and Id take Wegovy to try to lose more weight, said Susan.

Michael plans to stick with Ozempic as long as his doctor prescribes it for diabetes management.

I also take metformin for my diabetes, so Ill keep taking that and Ozempic since they both seem to be working, he said.

Go here to see the original:
My Husband and I Both Take Ozempic. What Our Experience Has ... - Healthline

TIMESOFINDIA.COM | Last updated on - Apr 16, 2023, 07:00 IST

We all have embraced the smoothie and acai bowl trend to lose weight. However, we often forget our homegrown lassi a refreshing drink made by diluting fresh curd or yogurt in water and blending it to achieve a cooling, nutritious drink.

With the onset of summertime, now is the perfect time to bring back the amazing lassi in your kitchen. You may also find packaged lassi available in stores but it is best to make one instantly at home. Whats more, you can also experiment with various other ingredients to create a new variety of lassi everyday.

Lassi is excellent for weight loss. One glass of lassi has approximately 50-80 calories. It also keeps you feeling full for longer. You can drink lassi everyday in the summer. Prefer drinking it as a midmeal after breakfast and before lunch. Here are some yummy recipes you can try.

Ingredients: 750 gms yogurt, 50 gms ice cubes, tsp bhuna jeera powder, rock salt to taste, 200 ml water

First, crush the ice cubes in a blender. To this, add yogurt, water, bhuna jeera powder, and rock salt. Blend for a minute. Serve chilled.

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Ingredients: 125 ml curd, 200 ml iced water, 1 mango (chopped), few dried mint leaves.

Blend all the ingredients together in a blender and serve chilled.

Ingredients: 300 gm plain yogurt, 100 ml water, 1 ml rose water, and 10-15 rose petals

Take a large bowl and add the plain yogurt in it. Whisk it smooth using a hand blender. Add water to achieve the lassi consistency and mix well. Add rose water and a few rose petal leaves. Refrigerate for an hour at least and serve chilled.

Ingredients: 1 cup low fat yogurt, 1/2 banana, 3-4 walnuts, 1 tsp mix of flax seeds and sesame seeds, 1 tsp honey

To make this delicious lassi, take your food processor and add yogurt, flax seed, sesame seeds, walnuts, honey and bananas. Blend it till you achieve a smooth and creamy consistency. Transfer into a glass and garnish with chopped walnuts. Serve chilled.

Read more: Non fried Iftar recipes for weight watchers

Ingredients: 300 ml curd, 1 tbsp dried mint leaves, ground cumin (roasted), salt to taste, 3-4 ice cubes

Add curd, dried mint leaves, salt and ground cumin (roasted) in a blender. Mix well until smooth. Add a few ice cubes and blend again for a few seconds. Garnish with ground cumin and fresh mint leaves and serve.

Read more: Summer salads that can help in weight loss

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Refreshing lassi recipes for hydration and weight loss - Indiatimes.com

If you want to lose weight, but you cant afford to go to the gym, heres what you can do.

There are some pros and cons to going to the gym regularly especially if you are concerned about bodybuilding, you need motivation, you have an instructor, or you work out with your friends.

What are the expenses you incur from going to the gym?

First of all, you need to pay monthly for a monthly subscription and it's usually not cheap.

Secondly, gym wear is expensive. Some gym wear costs about 30,000. There is also the cost of buying shorts, shirts, sneakers, bands, water bottles and so on.

Lastly, you need to know how to use the gym equipment or get a trainer. Some people just go to the gym and do equipment shopping. They hop from one piece of equipment to another and it does not affect their overall weight.

How to lose weight without going to the gym

You can sneak exercise into your day by doing house chores, taking the stairs, and taking public transportation.

Watch YouTube videos

One of the best ways to work out without spending a dime is by watching YouTube videos of personal trainers and following their prompts. Especially the ones without equipment, like lunges, press-ups and so on.

Get a skipping rope

Skipping ropes are so cheap and are effective if you are serious about losing weight. Skipping ropes are good cardio exercise for you.

Take a walk/jog around your neighborhood

Daily walks and jogs around your street will cost you nothing, and its effective if you want to lose weight, but you dont want to spend so much money.

Read more from the original source:
How to lose weight without going to the gym - Pulse Nigeria

Boudicca Fox-Leonard

April 14, 2023

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When it comes to a healthy diet, experts believe a little bit of what you fancy does you good.

Clare Gray is a dietitian and chef. Having worked in acclaimed restaurants such as Spring at Somerset House in London and Chez Panisse in California, she feels passionately about helping her clients enjoy a healthy, balanced diet, which includes desserts too. What I see so often, when people talk about healthy eating, is that the enjoyment and pleasure of food is lost, says Gray.

And yet denying ourselves can lead to unhelpful behaviour and in her practice she sees many people buying low-fat, low-sugar alternatives to their favourite foods. They say, I bought the WeightWatchers version, but then I ate the whole packet.

All of which results in feelings of shame around food and unattainable weight goals, says Jordan Vyas-Lee, psychotherapist and co-founder of mental health clinic Kove. We get lost in a range of negative emotions around food, weight and self-image.

Over time, restrictive eating causes us to become ever more fixated on the very foods were trying to cut back on, and then we tend to dwell on our perceived lack of willpower.

While obesity is undoubtedly a problem, denial culture doesnt help. Research suggests that roughly 80 per cent of people who shed a significant amount of weight dont maintain it and, according to studies, on average dieters regain more than half of what they lose within two years.

If you are restricting your diet, thats just not sustainable and will often result in a blowout, says Gray. The key to preventing it? Breaking the cycle of yo-yo dieting and allowing yourself the odd treat, which is better for our health and waistlines.

Weight-cycling has been shown to be inflammatory and bad for our heart health, and it can also contribute to gut issues and diabetes, she adds. When we restrict the things we love, things happen in the long term that arent about willpower. Your metabolism slows down and hunger increases.

Rather than restriction, the key is to develop healthy eating habits that are balanced and sustainable.

The reality is, if you binge on Easter eggs, you will feel unwell, says Gray. But having them as an occasional treat wont make a major difference if your diet is otherwise healthy.

Eating a little of what we fancy prevents negative cycles, keeps blood sugar stable and promotes good mental health, agrees Vyas-Lee. Heres how...

Chocolate

As a post-meal treat, your Easter eggs have a place in a healthy diet, providing you eat something that will give you energy and a balance of nutrients first, says Gray.

While low cocoa solid chocolate can be high in sugar and fat, dark chocolate, containing more than 70 per cent cocoa solids, is a source of polyphenols. These are bioactive chemicals that can have real nutritional benefits, says Gray. Its also pleasurable, which in itself is a benefit when eaten in small amounts.

Potatoes

Despite being a vegetable, potatoes dont count as one on Harvards Healthy Eating Plate because they are high in the type of carbohydrate the body digests rapidly, causing blood sugar spikes.

Theyre a starchy food - like bread, rice and pasta - which have an impact on our blood glucose levels, says Gray. New potatoes are a great option because they have a lower glycemic index, but thats not to say you cant have a few roasties.

When youre having chips, Gray says, think about what else you have on your plate. Are there some vegetables as well?

Bridget Benelam, of the British Nutrition Foundation, adds: Potatoes are a source of potassium and thiamine and also contribute vitamin C and fibre, so they can be part of a healthy diet. Just avoid adding lots of fat or oil when cooking and eat the skin for extra fibre.

Pasta

Italians traditionally eat pasta as part of their primi piatti. In other words, a small portion that is generally followed by a secondi of vegetables and meat or fish. The way we eat pasta in the UK is often quite unbalanced, with large portions and minimal vegetables and protein, says Gray. So think about the overall balance of what else youre eating.

Cheese

Theres not a huge amount of science on it currently, says Gray, but cheese is one of the oldest fermented foods which we know is good for gut health.

However, it is also a source of saturated fat. Although relatively high in saturated fat and salt, there is some evidence that full-fat cheese does not raise cholesterol in the way that might be expected, says Benelam. This may be due to its nutrient content, but it is still not a good idea to eat cheese to excess.

Putting some veg on your cheeseboard is also a good way to put balance back into your treat. Cheese and biscuits isnt a balanced meal, so add some celery, apple, grapes or chicory, says Benelam.

Red meat

There is an association between red meat and colon cancer, says Benelem, but adds: Red meat is a source of important nutrients including iron, zinc and B vitamins. So while many of us could do with cutting back on our intake, it doesnt have to be cut out altogether.

Gray draws a distinction between red meat and processed meats. The former being something a lot of women who are iron-deficient could benefit from: You can obviously get iron from plant-based sources, but the reality is that its much harder to absorb.

Coffee

Caffeine is one of the most commonly used psychoactive substances in the world and the reason many people struggle to sleep. But in small amounts, it can increase diversity in the gut microbiome due to the soluble fibre and prebiotic properties found within it, which can also help improve mood.

A study from the University of Bath suggests that drinking coffee on an empty stomach, as a way to wake you up, may lead to increased blood sugar levels after breakfast and greater energy dips later in the day, says nutritionist Rhiannon Lambert. So drink coffee with your breakfast.

Drinking too much coffee [600mg+ a day, which is roughly six cups] may lead to anxiety and heart palpitations, adds Lambert. And stop drinking it at lunchtime for better sleep.

Alcohol

A glass of red wine has been touted as being healthy due to the compound resveratrol. However it doesnt have anywhere near the amount needed to have an effect. The reality is that alcohol is a toxin and even in small quantities can be quite damaging. However, while knowing this, many of us still enjoy a tipple.

The science is quite clear, says Gray. That being said, on a celebratory occasion, people will want a drink. Her advice is to not drink more than a couple of times a week, to always make sure you are eating when youre drinking, and to stagger alcoholic drinks with soft ones or water.

Be mindful in your drinking process. Dont sit in front of the TV and drink wine. Choose one you really like and be conscious of your drinking rather than knocking it back.

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Why you can enjoy cheese, chocolate and pasta - and still lose weight - Sydney Morning Herald

A CHAMPION bodybuilder has revealed the secret to losing weight in a healthy way.

Lee Haney - who held the title of Mr Olympia on a staggering eight occasions - took to Instagram to reveal the sought-after trick.

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Sending out a promotional post for his self-help fitness book 'Fit at Any Age', the 63-year-old addressed his 274k followers.

He said: "The key to losing weight is to make sure your body is in a calorie deficit versus a surplus in calories being consumed."

Fondly known as Hercules, Lee was one of bodybuilding's most decorated athletes.

He won every Mr Olympia competition from 1984-1991, breakingArnold Schwarzenegger's record of seven in a row.

A consummate professional, the former Mr Olympia harnessed his remarkable talent to a phenomenal work ethic - and would obsess about improving his previous performances.

He revealed: "When you're on top, there is nowhere to go but down," Haney said during an interview with the founder and CEO of Labrada Nutrition, Lee Labrada.

"The pressure of how do I stay here, what can I do differently to bring about a better package than the last time."

Despite the former champion's advice, it is worth mentioning that this is not a one-size-fits-all approach.

In one of the most detailedclinical trials published by the National Library of Medicine, researchers found that how much weight the participants lost on different diets varied greatly, and some even put on weight.

It comes after personal trainer and fat loss specialist Emily Servante echoed Lee's fitness advice.

Pushing a less is more approach to shifting the pounds, Emily said: "In actual fact, the fundamental science of fat loss is pretty straightforward.

Eat less,exercisemore, and create a consistent calorie deficit and you will lose fat. Simple.

Unfortunately, whilst the science may be simple, actually putting it in practice is hard work.

The PT compiled a list of tips and tricks to maintain a healthy weight.

Continue reading here:
I'm a 63-year-old body builder - here's my secret to losing weight ... - The US Sun

A WOMAN has demonstrated her contempt for trolls who told her she needed to lose weight.

They said she was not slim enough to wear crop tops and short skirts.

But these keyboard warriors did not reckon on this lady's towering confidence.

Kristen (@itskristenlynn) made it clear that she would not be bullied into submission by them.

Instead, she has become strident, insisting she will wear whatever she likes.

In her post, she wore precisely what they told her not to.

She oozed body positivity in her short black skirt and midriff-revealing black top.

Emblazoned across the screen was the hurtful jibe she had had to endure.

You need to lose some weight before wearing that," said the body haters.

On her TikTok, Kristen list of interests included, "beauty and fashion.

But she was also into cosplay, a performance-like art.

It had prepared her well when it came to confronting her critics.

Whatever trolls, haters," she said, "dont like it dont look.

In another post, her self-worth was even more evident: If you hang out with me too long you might just get brainwashed into believing yourself and thinking you can achieve anything," she wrote.

Fans were wowed by her.

At least you can see all of those wonderful curves," gushed one follower.

While another gave her a ten out of ten: Nope, absolutely perfect the way you are.

Read this article:
Trolls tell me I need to lose weight to wear crop tops and short skirts if they dont like it, they don... - The US Sun

Benefits of potatoes for weight loss

Despite the fact that they have a bad reputation, Best assures us that potatoes are a "highly nutritious vegetable that can be a beneficial addition to a weight loss diet." Potato lovers rejoice!

Here are just a few of the ways this starchy vegetable can support healthy weight loss:

Of course, the way you prepare your potatoes can make or break the effect this vegetable has on your health, and moderation is always crucial. For example, you shouldn't take these potential benefits as a free pass to scarf down a large order of fries from McDonald's every day (that would come with some serious health risks).

Best recommends baking, roasting, or boiling your potatoes, rather than frying or adding high-calorie toppings like butter and cheese. "Incorporating potatoes into a well-rounded, balanced diet can provide important nutrients while supporting weight loss goals," she concludes.

Read the rest here:
The One Surprising Breakfast Carb That Can Help Take Inches Off Your Waist - SheFinds

Modified Apr 15, 2023 12:40 GMT

Ozempic face refers to the wrinkled appearance of the skin after prolonged Ozempic use, especially after rapid weight loss.

Some people look older than they're along with a loss of volume from the face. This is one of the concerns associated with the use of Ozempic, also known as semaglutide, developed by the pharma brand Novo Nordisk in 2012.

It's a US FDA-approved drug for diabetic people and was initiated as an anti-diabetic and anti-obesity medication. However, Ozempic gained popularity as a weight loss drug due to its effectiveness in rapid weight loss.

In this article, we discuss how this drug might cause Ozempic face and what can be done to improve skin appearance.

Many people have been using Ozempic for weight loss. Rapid weight loss is often associated with skin sagging since the skin takes time to tighten after sudden fat loss.

Dr. Silvana Obici, chief of the Endocrinology and Metabolism Division at Stony Brook Medicine, said:

That's because the fat deposited underneath the skin (subcutaneous fat) suddenly decreases, leaving the skin at its original size behind.

Ozempic face can be dealt with by using facial fillers. While some fillers are temporary, some are permanent and must only be used under the supervision of a dermatologist. Many celebrities are believed to have used Ozempic, including Mindy Kaling, although there's no evidence to support these claims.

It's not just Ozempic face, common side effects of Ozempic include nausea, vomiting, diarrhea, abdominal pain and constipation. Ozempic weight loss results are impressive, and the drug has been gaining popularity rapidly. Several celebrities are believed to be on Semaglutide courses to lose weight.

Semaglutide is a weight loss drug that should be used with caution and proper dosages must be followed for optimal results. Just like Ozempic face, improper or excessive use can lead to various side effects.

Being a diabetic medication, Ozempic directly targets insulin and blood glucose pathways in the body. Sudden discontinuation of semaglutide and an improper diet can cause rapid weight gain. Side effects of Ozempic also include loss of appetite and blood sugar spikes.

Being a prescription medication, Ozempic (semaglutide) must be taken only with the proper advice of a medical professional. Registered weight loss clinics have in-house doctors for proper guidance. Ozempic face wrinkles can be easily managed with the proper guidance of a dermatologist.

Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

What do you think of this story? Tell us in the comments section below.

See more here:
Is Ozempic face a thing? Surprising side effects of the weight loss drug - Sportskeeda

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