Can You Lose Weight on Semaglutide Without Exercise?

Key takeaways:

• You can lose weight on semaglutide without exercise.

• Focus on good nutrition, sleep, and stress management to maximize weight loss.

• Still, exercise can help you lose weight, maintain weight loss, and minimize muscle loss on semaglutide.

• Any movement counts, like walking, physical chores, and bodyweight exercises.
  

Healthcare providers prescribe semaglutide (Ozempic^®, Wegovy^®) alongside eating a healthy diet and regular exercise. But what if an injury, illness, or health condition — or just being busy — means you can’t work out?

Can you lose weight on semaglutide without exercise? You can.

Exercise may help you lose more weight on semaglutide, but you can still lose weight without working out. If you can do some form of movement, though, you’ll see benefits, like maintaining your weight loss progress and reducing muscle loss.

You can lose weight on semaglutide without exercise. But how?

Ozempic^® and Wegovy^® work by changing your appetite. You might feel:

• Less hunger

• Fewer cravings

• More fullness

These changes can help you choose nutritious foods and healthy portion sizes to avoid overeating. Semaglutide makes it easier to stay in a calorie deficit, meaning you eat fewer calories than your body needs, which is critical for weight loss.

There are many benefits to exercise — on a weight loss journey and beyond. But if you can’t work out for any reason, that doesn’t mean you have to give up on your weight loss goals.

“To lose weight, you need to be burning more calories than you consume,” says Mike Bohl, MD, an obesity medicine physician and the senior director of medical content and authority at Hims & Hers. “The majority of this depends on your diet, but exercise also plays an important role.”

Research on Semaglutide Without Exercise

There aren’t many studies looking into semaglutide without exercise.

Studies show that people taking Wegovy^® lose an average of roughly 15 percent of their body weight after 68 weeks. But participants in these trials are encouraged to make lifestyle changes, including doing 150 minutes a week of physical activity like walking.

We don’t know for sure what type of exercise — or exactly how much exercise — participants did to achieve their weight loss.

You might lose more weight if you exercise on semaglutide, though.

Research on GLP-1s With Exercise

One study looked at exercise and Saxenda^® (liraglutide), a glucagon-like peptide-1 (GLP-1) receptor agonist like semaglutide.

For a year, participants did one of these:

• Took Saxenda^®

• Took Saxenda^® and exercised

• Exercised

• Took a placebo

The study found that participants who took Saxenda^® and exercised lost about 21 pounds more than the placebo group. Those who took Saxenda^® and didn’t exercise lost around 15 pounds more than the placebo group.

The group who exercised and took Saxenda^® also reduced their body fat percentage by more than double what the Saxenda^®-only group did.

So, you technically can lose weight on semaglutide without exercise. But you might lose more if you can get some exercise in — and you might maintain more of that weight loss, too.

When you’re losing weight on semaglutide, exercise can:

• Maximize and maintain weight loss. Working out can help you burn more calories, helping you lose weight and maintain that weight loss long-term. 

• Minimize muscle loss. You might lose muscle as you lose body fat. Losing too much of this lean mass can lead to a lower metabolism. Eating protein and strength training can help you maintain and build muscle.

• Break through weight loss plateaus. You might hit a weight loss plateau on semaglutide, when weight loss slows or stalls. Upping your exercise can help you break through plateaus and continue working toward your goals.

Then, of course, there are all of the other health benefits of exercise, like better: 

• Heart health

• Mental health

• Bone density

• Cognition

• Sleep

• Mood

• Energy levels

→ Learn more: Wegovy^® and Exercise: How to Maximize Weight Loss

There’s no set exercise plan you need to follow on semaglutide. So, depending on your situation, you might be able to do various forms of movement to maximize weight loss and health improvements.

In general, you should aim for a mix of:

• Cardio exercise, like brisk walking, jogging, cycling, and swimming

• Strength training, like bodyweight exercises, weight lifting, and using dumbbells

• General movement, like walking, standing, and stretching

If you can’t do one type of exercise, you may be able to do another. Or if you don’t have time for a structured exercise routine, you might be able to break it up into smaller “workout snacks.” Or you can add more general movement into your routine and enjoyable physical activities into your weekends.

The Centers for Disease Control and Prevention (CDC) recommends doing at least 150 minutes of moderate-intensity aerobic activity per week. But you don’t need to do this all at once.

“This can be divided over several days, such as 30 minutes of moderate-intensity aerobic activity five days a week,” says Dr. Bohl.

Set Achievable Movement Goals

Think about what could be achievable for you in terms of regular movement, like:

• Going for a 15-minute walk during your lunch break and another walk after work

• Playing with your kids in the yard

• Going on family bike rides

• Doing physical chores like gardening or speed-cleaning the house

• Doing gentle follow-along yoga videos

• Standing or walking while taking phone calls at work

• Doing low-impact exercises, like water aerobics, swimming, or the elliptical

A personal trainer or healthcare provider can help you find forms of movement that suit your mobility needs, current or past injuries, or medical conditions. They can also get you started on a beginner-friendly workout routine to build up your fitness gradually.

→ Learn more: How to Start Working Out

If you can’t exercise on semaglutide right now, these tips can help with weight loss and long-term weight management.

Focus on Nutrition

Eat a variety of whole foods, including:

• Fruits

• Veggies

• Lean proteins

• Healthy fats

• Whole grains

Try mindful eating — taking a beat to check if you’re truly hungry and eating more slowly. This can help you minimize eating out of boredom, stress, or habit.

Get Plenty of Sleep

Get 7 to 9 hours of sleep a night to keep your appetite and food cravings in check.

Keeping a consistent sleep schedule and taking time to wind down before bed can improve your sleep.

Try to Reduce Stress

Lower your stress levels, if you can, to reduce stress-eating and cravings.

Meditation, yoga, and spending time in nature are all stress-management activities.

Drink More Water

Drink plenty of water throughout the day to regulate your appetite. Keep a reusable water bottle nearby as a hydration reminder.

→ Read next: How to Lose Weight Without Exercising or Dieting

Exercise and weight loss medications like semaglutide are usually prescribed together.

Here are the key things you need to know if working out is tough for you:

• Exercising on semaglutide comes with many benefits. It might help you lose more weight, maintain a healthy weight long-term, push through plateaus, and minimize muscle loss.

• You can lose weight on semaglutide without exercise. If you can’t work out, you may still be able to lose weight, move toward wellness goals, and improve overall health with semaglutide treatment.

• Look for types of movement you can do. Walking, swimming, yoga, low-impact activities, and standing more can help you get regular physical activity into your routine.

Remember, a healthcare professional can help you find types of movement to suit your body. If you’d like expert advice on semaglutide, we can help.

Take our free online weight loss assessment. A healthcare provider will go over your answers and let you know if weight loss medication is right for you.

Get answers to frequently asked questions about losing weight on semaglutide without exercise below.

Do you have to exercise on semaglutide?

No, you don’t have to exercise on semaglutide. But healthcare providers usually prescribe semaglutide alongside diet and exercise to promote weight loss and manage any other weight-related conditions, like type 2 diabetes.

If you can’t work out for any reason, your provider may recommend types of movement you can do or other ways to maximize weight loss.

Can weight loss last without exercise?

Weight loss can last without exercise, but maintaining a healthy weight is easier with a higher general activity level. Exercise can help you burn more calories and maintain muscle mass, which can keep your metabolism higher and support long-term success.

Do weight loss injections work without exercise? 

Weight loss injections can work without exercise, but they might be even more effective with exercise. Weight loss injections are typically prescribed alongside healthy eating and exercise to promote healthy weight loss.

Can you lose weight without exercise on Ozempic^®? 

Yes, you can lose weight without exercise on Ozempic^®, but the medication is usually prescribed alongside exercise. It might not be as effective without exercise. Talk to your healthcare provider about forms of movement you can do and other tips to manage your weight and blood sugar levels, if needed.

What happens if you don’t exercise on semaglutide? 

If you don’t exercise on semaglutide, you may still lose weight — but perhaps not as much weight as you would with regular physical activity. You might also lose more muscle mass and have a harder time maintaining weight loss if you don’t exercise on a semaglutide treatment plan.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards.