Can you Lose Weight Without a GLP-1? How I lost Over 100 Pounds, No GLP-1

GLP-1 medications like Ozempic (semaglutide) and Wegovy are everywhere right now. They’ve helped many people lose weight, but they also come with side effects, high costs, and the big question: What happens when you stop taking them?

I figured out how to lose weight without ever taking a GLP-1-- 125 pounds in fact. Here’s my story, plus the science behind why sustainable lifestyle changes like the ASSFACE Diet® still matter—whether you’re on a medication or not.

My Story: From 260 Pounds to Diet Creator and Pageant Competitor

By my 30s, I found myself 260 pounds and using wine to cope each day. I realized I needed to make a change. I went back to therapy and worked on my mental health. I started exercising regularly and eating well. I then decided I needed to reframe the term "ASSFACE" (a term I was called as a child as an insult) and make it into something totally new and different. All of these factors made me feel confident in myself, taking me from a "hurt" mindset into a mindset of "triumph." I created the ASSFACE Diet® as a way to reframe the term "assface," and as a way to remind myself of how to eat right without having to be perfect.

I've lost 125 pounds on the ASSFACE Diet® to date, and my current weight is 135. That's where I plan to stay. Last year, I even competed in the Miss NC USA pageant as the oldest-ever "Miss Wake County USA" and the first person to ever hold the title with autism. I would've never had the confidence to do that before losing the weight.

GLP-1s: What They Do (and Don’t Do)

• How they work: GLP-1 receptor agonists mimic a gut hormone that slows gastric emptying, increases satiety, and regulates blood sugar.

• What studies show: People can lose ~15% of their body weight on average with semaglutide

• The catch: Once the drug is stopped, weight regain is common—most people regain much of their lost weight within a year.

Why Lifestyle Still Matters

Even if you’re on a GLP-1, food choices, movement, sleep, and stress all play a role in:

• Blood sugar stability: Diet and activity improve glycemic control beyond medication

• Preserving lean muscle mass: Adequate protein and resistance training help offset muscle loss during weight loss.

• Cardiovascular health: Diet quality, fiber intake, and exercise strongly influence heart health.

The medication can suppress appetite, but it doesn’t teach you how to eat for life.

The ASSFACE Diet®: A Sustainable Alternative

The diet I followed—and eventually trademarked—boils down to this:

• Added. Sugar. Sucks.

• Fruits and veggies. Also contain. Carbs. Eat those!

In other words:

•  I cut out added sugar.

•  I ate real, whole foods—including dairy and legumes.

•  I allowed balance (not perfection).

•  I focused on habits that worked long-term, not quick fixes.

Backed by nutrition science, this approach supports weight loss, satiety, and health markers without medication.

Final Thoughts: You Don’t Have to Take a GLP-1 to Lose Weight

GLP-1s can be helpful tools for some people, but they’re not the only way forward.

I lost over 100 pounds without a GLP-1 by changing my eating patterns and mindset—and you can too.

Whether you’re curious about alternatives, want to transition off medication, or simply want a plan that feels doable, the ASSFACE Diet® is here to help.