Ozempic Side Effects: What the Research Says (And a Kinder Alternative)
If you’ve been in the endless loop of dieting, body shame, and food guilt, you’ve probably heard about Ozempic. It’s the latest “quick fix” being marketed for weight loss and I completely understand the temptation of it! After years of feeling out of control with food and now watching celebrities, family and friends shrink and sing it’s praises, the promise of something that finally works can feel like hope.
But here’s the catch, while Ozempic (and similar medications like Wegovy) might lead to short-term weight loss, it also comes with a long list of side effects, some of which can seriously impact your quality of life.
In this blog, we’ll look at what the research actually says about the side effects of Ozempic, why it’s not a long-term solution for healing your relationship with food, and what a more compassionate, sustainable alternative, like intuitive eating, can offer instead.
What Are the Side Effects of Ozempic?
- Digestive Issues Are Really Common
One of the most reported side effects of Ozempic is stomach upset. According to a 2022 review in JAMA, people taking GLP-1 drugs like Ozempic often experience nausea, vomiting, diarrhoea, constipation, and bloating. For some, these symptoms are mild, but for others, they can be disruptive enough to interfere with everyday life. Not exactly the peaceful path to health you’re promised.
- Risk of Gallbladder Problems
Research has also linked semaglutide (the active ingredient in Ozempic and weight loss jabs) with a higher risk of gallstones and gallbladder inflammation. A 2022 meta-analysis in Diabetes, Obesity and Metabolism found a significant increase in gallbladder-related complications in people using GLP-1 drugs.
This is especially important for people using Ozempic for cosmetic weight loss rather than a medical condition like diabetes.
- Muscle Loss (Not Just Fat Loss)
Here’s something you don’t hear enough about: a large part of the weight lost with Ozempic isn’t fat, it’s actually muscle. A 2023 study in Obesity reported that rapid weight loss with semaglutide often includes a significant loss of lean muscle mass.
This matters more than you might think. Muscle is crucial for metabolism, strength, and long-term health. Losing it can leave you feeling weaker, more tired, and actually make it harder to maintain weight loss later on.
- Emerging Mental Health Concerns
Some people taking Ozempic have reported increased anxiety, low mood, or even a return of disordered eating behaviours. This could in part be to the removal of food as a coping mechanism. But while the research on this is still early, it raises concerns, particularly for those of us with a history of binging, emotional eating, or body image distress.
It’s not your fault if these behaviours resurface. Your body is trying to protect you from restriction, and medications that suppress appetite don’t address the emotional reasons behind eating.
- Unknown Long-Term Effects
Most studies on Ozempic have been done in people with type 2 diabetes, not in people taking it purely for weight loss. We don’t yet know the full impact of long-term use, especially once the medication is stopped.
In fact, the STEP 1 trial follow-up showed that most people regain weight after discontinuing the drug, because, like all diets and “fixes,” it doesn’t solve the root of the problem.
Intuitive Eating: A Gentler, Evidence-Based Alternative
If Ozempic feels tempting, it’s probably because you’ve been led to believe your body needs to be controlled, fixed, or shrunk to be acceptable in society, or for you to improve your health.
But intuitive eating offers something radically different to this, and far more healing.
Intuitive eating helps you rebuild trust with your body by tuning into hunger, fullness, and satisfaction cues, instead of following rigid rules or relying on medication to suppress your appetite. It’s rooted in self-compassion, not self-punishment.
What the Research Says About Intuitive Eating
Unlike Ozempic, intuitive eating has long-term evidence supporting its benefits, especially for those healing from years of dieting or disordered eating.
Studies show intuitive eating is linked to:
- Lower levels of binge eating and emotional eating
- Improved body image and self-esteem
- More consistent movement and balanced nutrition (without obsession)
- Better mental health and overall wellbeing
And all too importantly, it helps people break free from the restrict–binge–shame cycle that so many of us have been trapped in for years.
You Deserve More Than Side Effects and Shame
Honestly, I can completely understand the lure of Ozempic. When the world constantly tells you your body is the problem, any “solution” that shrinks it feels better than living with the pressure to change. But what is the long-term cost of quick “fixes” like Ozempic?
As well as potential long term health impacts, there is also the literal cost of the drug to think about if you can’t access it on prescription, which many people can’t. Instead, why not invest in therapy to support your long-term health and improve your relationship with food and your body?
You deserve a relationship with food that isn’t built on fear or side effects.
You deserve to feel calm around food.
You deserve to rest without guilt.
You deserve a life that doesn’t revolve around shrinking your body.
Are You Ready to Step Away from Dieting and Into Food Freedom?
As a psychotherapist and intuitive eating counsellor, I support people just like you, who’ve spent years stuck in diet culture, feeling broken, binging in secret, or terrified to trust your hunger again.
If you’re feeling curious, hopeful, or even just exhausted by the constant chasing of weight loss… that’s a sign you’re ready for something different!
Book a free consultation with me and let’s explore what food freedom could look like for you.