The success of GLP-1 medications has made drugs like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) seem like a magic bullet for weight loss. But using these injectable drugs doesn’t mean you can throw healthy lifestyle habits out the window. “When I meet with patients beginning GLP-1 therapy, I emphasize that this is not just a medication journey,” says Jasdeep Saluja, MD , the chair of the American Board of Lifestyle Medicine’s GLP-1 task force. “It’s a chance to reset our relationship with food and health.” If you want to lose weight on these drugs — and develop the tools you need to keep it off for good — it’s well worth taking these steps to maximize your chance of success.
1. Get a Baseline Health Evaluation Get a Check-Up If you’re thinking about trying a GLP-1, it’s crucial to schedule an initial visit with an obesity medicine specialist before you try it.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b49648b1-0e35-41f6-9070-1bcf51c9b7c4 They’re the experts in weight-management treatments, and their job is to get to know you, your overall health, and your individual needs to help you reach your goal weight. That includes performing a baseline evaluation, talking through the benefits and drawbacks of taking a GLP-1, and arming you with information and support that will set you up for success. “Our baseline health evaluation is extremely comprehensive,” says Katherine Saunders, MD , an obesity medicine specialist with Weill Cornell Medicine in New York City. “I explain to my patients that it’s like establishing a relationship with a new primary care provider with extra emphasis on everything related to weight and weight-related health complications.” Dr. Saunders notes that Weill Cornell Medicine won’t prescribe anti-obesity medications without a large panel of labs, a series of health questionnaires, and a one-hour initial visit. You’re unlikely to get this level of care from med spas , online weight loss programs, or compounding pharmacies, which often bill themselves as a quick and easy way to access GLP-1s without the hassle of an office visit. Saunders warns if a provider offers GLP-1s without a comprehensive checkup and counseling, you should steer clear.
2. Prioritize Health, Not Weight Loss Prioritize Your Health You’re not just taking these drugs to fit into smaller jeans; you’re doing it to feel your best now and in the future. So, instead of laser-focusing on the numbers on the scale, work with your provider to see how your GLP-1 can improve your health as a whole.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931747915-d21a-4190-9694-3146fd68d1cb “We discourage arbitrary weight goals, and we celebrate health improvements,” Saunders says. Together, you and your doctor can discuss what optimal health looks like for you and figure out how to make it happen with a weight-focused plan. Saunders says that might mean addressing weight-related health complications or staving off new ones, like high cholesterol, high blood pressure , or high blood sugar. But whole health involves other elements, too. Maybe you want to identify and manage stressors that are making it harder for you to exercise or make healthy food choices, for instance. In that case, your doctor might refer you to a behavioral therapist or a registered dietitian-nutritionist.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298a56b70a-6844-49b3-a731-05a4d0e5b5fd
3. Find Pleasure in What You Eat Find Pleasure in Food A GLP-1 can change your relationship with food. The ability to walk by a plate of cookies without taking one, or even wanting one, can be liberating, but that dramatic change can also be unsettling. You might feel like you’ve lost something if dinner used to be the highlight of your day, and now you’re just meh about it.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292c8436c3-cca8-4c5a-a43e-4b06a431e16b Saunders says new negative feelings about food could be enough to make people give up on their GLP-1, which could cause them to regain their lost weight. But you can sidestep that issue and enjoy what you’re eating again by sharing any concerning shifts in food preferences with your care team. “At each follow-up appointment, we ask about the relationship with food and other factors that could limit a patient’s ability to stay on medications,” Saunders says.
4. Don’t Skip Exercise Don’t Skip Exercise “Some patients mistakenly believe that since the weight comes off with the medication, exercise is less important,” says Dr. Saluja. But regular physical activity is still as important to your overall health and body weight as it was before you started a GLP-1.e60dc2a1-f33c-4a05-9b50-8e3e8e59762996f96819-e989-4c69-b28f-ce3dc3346aa0 “Exercise isn’t just about the number on the scale — it’s about muscle preservation, metabolic resilience, mental health, and longevity,” Saluja says. When it comes to reaching your weight loss goals, being active can make it easier. Research consistently shows that GLP-1 users who exercise regularly shed more fat than those who just take their weight loss shots without exercising.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290274a0de-01e2-4e7d-b771-3b2a25d685f1 So if you haven’t already been getting at least 150 minutes of moderate-intensity aerobic exercise (like brisk walking, bicycling, or swimming) plus at least two strength-training sessions per week, now’s the time to start working toward that goal.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299db7b168-7fbf-4af1-90e9-c55c1c715bd2 Staying focused on your “why” can make it easier. “I also find that anchoring exercise in purpose — better energy, stronger bones, improved glucose regulation — helps shift it from a ‘should’ to a ‘want,’” says Saluja.
5. Prevent Muscle and Bone Loss Prevent Muscle Loss You say goodbye to more than just body fat when you lose weight, especially when you lose it quickly with a GLP-1. You also lose bone density and lean muscle mass, which can make it harder to carry out your daily activities and increases the risk of falls and fractures.e60dc2a1-f33c-4a05-9b50-8e3e8e597629481c068e-965a-41b7-80f8-bba1ba3ad49a Regular strengthening exercises like lifting weights or using resistance bands are key to combatting this problem, says Stephen Finney, MD , an obesity medicine physician in Dartmouth, Massachusetts, and a diplomate of the American Board of Obesity Medicine. “I’ll demonstrate resistance band and body weight exercises at patients’ initial weight loss appointments,” he says. It’s important to get enough protein, too, since your body uses the macronutrient to build and maintain lean muscle tissue. That means prioritizing protein-rich foods like eggs, fish, Greek yogurt, cottage cheese, and nuts and seeds, as well as protein shakes and bars, if needed.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299385765c-f0ce-4e26-a002-b9db0337e008 Also talk with your doctor about what you should be doing to keep tabs on your bone health. You might decide to do more frequent bone density screenings, for instance, to help you spot declines in density sooner.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294272332b-4e47-4bfe-804f-c5aed960ca17
6. Choose Nutrient Dense Foods Eat Nutrient Dense Food If these drugs make you eat less overall, you should pay more attention to food quality to make sure you’re still getting the nutrition you need.e60dc2a1-f33c-4a05-9b50-8e3e8e59762969b18a88-ad86-40f3-873b-983d6ed65ba8 “We shift the focus from volume to value, prioritizing nutrient density over caloric density,” Saluja says. Small, frequent meals made up of minimally processed, high-nutrient foods may give you the most bang for your buck.e60dc2a1-f33c-4a05-9b50-8e3e8e597629484314a1-19f1-415e-b1b3-742cb2cba564 “I often use the term ‘high water, high fiber, high value’ plates,” says Saluja. “Think soups, stews, and stir-fries packed with vegetables and legumes.” He also points out that smoothies are another easy way to boost nutrition — think spinach, chia seeds, and unsweetened plant milks — when you’re not overly hungry. And if you’re having trouble remembering to eat, set reminder alarms to nudge you. Saunders says your care team should be checking your bloodwork regularly to make sure you’re not at risk for any vitamin or mineral deficiencies. But if getting enough wholesome food feels like a struggle, a registered dietitian can help you come up with a meal plan that feels both appealing and doable.
7. Anticipate the Side Effects Take Side Effects Seriously You’ll reap the biggest benefits from your GLP-1 when you take it regularly as prescribed, but unpleasant side effects can cause people to skip doses or stop taking their meds altogether.e60dc2a1-f33c-4a05-9b50-8e3e8e59762951f2b45c-0d12-41ba-a873-ac95aeb05d37 “The most common adverse effects I hear from my patients are increased satiety, fatigue, nausea, potentially vomiting, ‘sulfur burps’ or acid reflux , abdominal cramps, constipation, and diarrhea,” Dr. Finney says. A conversation with your provider before you start taking the drugs should give you a realistic sense of what to expect. Often, the side effects are worse in the beginning and when you increase your dosage, so it can sometimes just be a matter of riding the wave until your body adjusts.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fcdb24dd-42f1-4727-b870-0766cc68b3a1 Habit shifts and lifestyle changes can help you cope, too. Finney encourages his patients to eat small meals slowly and avoid heavy or greasy foods to minimize nausea, and to pick fiber-rich foods and drink plenty of water to reduce constipation. If the nausea won’t ease up, medications that help prevent and treat nausea and vomiting, known as antiemetics, are another good option, he adds.
8. Prioritize Sleep and Stress Management Focus on Stress and Sleep Stress management and adequate sleep are both essential for reaching and maintaining a healthy weight, and that doesn’t change when you’re on a GLP-1.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bb2e2f01-b3ff-4a62-8642-034bb2011181 “GLP-1s help regulate appetite, but stress and sleep deprivation can still trigger cravings, fatigue, and metabolic dysfunction,” Finney says. He encourages his patients to aim for seven to eight hours of sleep and explore stress-reduction practices such as meditation , journaling, or therapy. If you’re having trouble sleeping or feel overwhelmed, your doctor has tools that can help. “We’ll refer to behavioral sleep specialists and use mindfulness or cognitive behavioral strategies for stress,” Saluja says. “GLP-1s open a door, but lasting health comes from how we walk through it — guided by sleep, calm, purpose, and connection.” The Takeaway Although weight loss medications like Ozempic, Wegovy, and other GLP-1 agonists seem like miracle drugs, it’s still important to follow healthy lifestyle habits while you’re on them. Prioritize your health rather than just weight loss. People who want to take these drugs should get a baseline exam before they start. They also should exercise regularly to keep weight off and prevent bone and muscle loss, and eat nutritious foods. Stress and sleep play a big role in effective weight loss. Practice self-care and get enough sleep every night to optimize your weight loss journey.
Resources We Trust Cleveland Clinic: Can Certain Foods Impact Your Ozempic Side Effects?Mayo Clinic: Considering GLP-1 Medications? What Are They and Why Lifestyle Change Is Key to Sustained Weight LossNational Institute of Diabetes and Digestive and Kidney Diseases: Prescription Medications to Treat Overweight & ObesityBrown University Health: Compounded Weight Loss Medications: What Are They and What Are Their Risks? Centers for Disease Control and Prevention: Physical Activity and Your Weight and Health
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