Semaglutide (Ozempic)

Semaglutide is injected subcutaneously — into the fatty layer just under the skin — in the abdomen, outer thigh, or upper arm. **Rotate your injection site each week** to prevent skin irritation or lumps forming (lipohypertrophy). Keep a simple note on your phone or a sticky note on your pen to track where you injected last. Follow your prescriber's instructions on technique if you're unsure.

Injecting cold medication straight from the fridge can increase discomfort and stinging at the injection site. **Take your pen out of the fridge 15–30 minutes before your injection** and let it come to room temperature. Store unused pens in the refrigerator (between 2°C and 8°C) and never freeze them.

Keeping a consistent injection schedule prevents accidental double-dosing or long gaps. A gap of more than 14 days between doses requires restarting the escalation protocol — contact your prescriber if that happens.

Pick a day of the week you can be consistent with — many people choose a day when they're home and relaxed, such as a Sunday morning. **Nausea tends to peak in the 24–48 hours after your injection**, so some people prefer to inject on a Friday night so the worst of it falls over the weekend. Set a phone reminder so you never have to think about whether you've done it.

When your appetite is suppressed, it's easy to under-eat — and when you eat less, protein is the most important thing to prioritise to protect your muscle mass. **Aim for a palm-sized serving of protein** (chicken, fish, eggs, legumes, Greek yoghurt) at every meal. Even on days when nausea is limiting what you can eat, a small protein-rich snack like a boiled egg or some cottage cheese can help.

Spreading carbohydrate intake evenly across meals, rather than loading at one meal, produces more stable glucose levels and can reduce post-meal nausea.

Semaglutide slows how quickly your stomach empties, which means large meals can sit heavily and trigger nausea or reflux. **Try eating 4–5 smaller meals or snacks across the day** rather than 2–3 large ones. Stop eating when you feel *comfortably* satisfied — not stuffed — and eat slowly to give your body time to signal fullness.

Dehydration can make nausea significantly worse, and it's easy to forget to drink when you're not feeling hungry or thirsty. **Keep a 600 mL water bottle visible** on your desk or bench and aim to refill it at least three times a day. Sipping steadily is far more effective than trying to drink large amounts in one go, which can also trigger nausea.

Ginger has well-supported properties for easing nausea and is a practical, low-effort option. **Brew a cup of ginger herbal tea or add a few thin slices of fresh ginger to hot water** after meals or when you're feeling unsettled. Peppermint tea is another good option if ginger isn't your preference. Avoid carbonated drinks when you're feeling nauseous, as they can worsen bloating.

The number on the scale is just one small part of the picture. **Keep a simple weekly journal** noting your energy levels, how your clothes feel, your mood, sleep quality, and how you're coping with meals. Many of the most meaningful early changes — reduced food cravings, steadier energy, better blood sugar patterns — won't show up on the scale at all. Celebrate those wins too.

Weeks one to four are genuinely difficult for many people, and it's completely normal to question whether it's worth it when you're feeling nauseous and not yet seeing results. **The side effects almost always ease significantly after the first month** as your body adjusts. If you're struggling, reach out to your prescriber — there are practical strategies that can help, and you don't have to just push through alone.

You don't need to overhaul your exercise routine straight away. In the early weeks, **a 20–30 minute walk a few times a week** is genuinely enough to support your health and boost your mood. As nausea and fatigue ease (usually from weeks 5–8), you can gradually increase intensity. Pushing too hard too soon can worsen fatigue and make the adjustment period harder.

When losing weight, the body can lose muscle alongside fat — resistance training is the most effective way to minimise this. **Aim for 2 sessions of resistance exercise per week**, even if it's just bodyweight exercises at home (squats, push-ups, lunges). If you're new to this, a single session with a qualified exercise physiologist can give you a safe, personalised starting point.

Poor sleep increases hunger hormones (particularly ghrelin) and can work against the appetite-regulating effects of the medication. **Aim for 7–9 hours of quality sleep** by keeping a consistent bedtime, reducing screen exposure in the hour before bed, and keeping your bedroom cool and dark. If nausea is disrupting your sleep, try sleeping with your head slightly elevated.

Used sharps must be disposed of safely and responsibly — **never place them in household recycling or general rubbish bins**. In Australia, you can collect used needles in an approved sharps container and drop them off at your local pharmacy, council facility, or approved sharps disposal bin free of charge. Ask your pharmacist for a sharps container when you collect your prescription.