What to know when on GLP-1 weight loss medications

Weight loss injections have become increasingly popular lately, with oral versions newly on the market. It’s important to remember that these medications aren’t an easy way out and they don’t do all the work for you. There are still lifestyle changes to make. 

How do these weight loss injections work?

Drugs like Mounjaro, Wegovy, and Ozempic work by replicating the GLP-1 hormone that we make in our bodies. These medications are at a higher concentration than what we naturally make.

People can lose up to 20% of their body weight with these medications.

They work by:

1. Slowing down stomach emptying - food stays in your stomach for longer which makes you feel full, this also means you won’t feel as hungry and you appetite is reduced
2. Stimulating insulin release - insulin is the hormone that controls blood sugar levels and by increasing insulin levels it helps to stabilise blood sugars. This can prevent sharp drops in blood sugar which is what leads to cravings and hunger
3. Reducing food noise - there is still ongoing research into this but it’s thought that these medications can reduce the constant thoughts about food that people may experience which can make it harder to make changes to their diet

But they’re not without side effects like feeling sick, being sick, constipation or diarrhoea. 

Dietary changes to make on GLP-1s:

A diet higher in protein is crucial when taking these medications but this doesn’t mean that the rest of the food groups should not be neglected. 

A balanced diet with protein, carbohydrates and fat will have you feeling your best. 

You can aim for 3 meals a day with your plate being ½ vegetables or salad, ¼ lean protein and ¼ wholegrain carbohydrates. A serving of healthy fats can be included too. When snacking, also aim for balanced snacks too.

The vegetables contain fibre which will help keep your bowels moving and they have vitamins and minerals. The protein helps to maintain muscle mass and the complex carbs give you energy and fibre. 

As appetite is reduced on these medications, using a smaller plate may be useful. And if you can’t manage 3 meals a day, breaking it down into 5-6 smaller meals/snacks throughout the day may be helpful.

Balanced meal ideas:

• Chicken and vegetable stir fry with wholewheat noodles 
• Prawn fajita rice bowl 
• Bolognese with lentils and mince and wholemeal spaghetti
• Mixed bean chilli non carne with a small jacket potato
• Chickpea and cauliflower curry with brown rice
• Cottage pie with root vegetable mash

Balanced snack ideas:

• Hummus on oatcakes
• Sliced banana and yoghurt
• Cheese cubes, grapes, and wholegrain crackers
• Chicken skewers
• Apple slices and peanut butter

If you want help with adjusting recipes to make them fit the balanced plate, my e-book has lots of examples of how to do this. You can find it here.

Mindful eating gets a shout out whenever we talk about weight loss. Taking your time, chewing your food well, and minimising distractions is a great way to help work out when you’re becoming full, so you can stop before you overeat.

It’s really useful to practice this when using GLP-1 medications as you’ll feel full a lot sooner than usual. 

We can’t forget the importance of staying hydrated too. Water, no added sugar squash or flavoured water, skimmed milk, tea, and coffee are good options.

Aiming for 2 litres a day can support digestion and prevent constipation, reduce fatigue, and support your daily activity.

Exercise changes to make on GLP-1s: 

Physical activity is important for everyone but on these medications it’s even more important. When you lose weight, through any method, you’ll lose fat but also muscle. As these medications can accelerate weight loss, it can also accelerate muscle loss. Strength training is the best way to minimise muscle loss and prevent muscle wasting. 

It doesn't have to be hours and hours in the gym doing a grueling workout. Doing a form of strength training three times a week for 30 minutes can be enough to preserve muscle mass. And it doesn't have to be 30 minutes all in one go, it can be split up during the day.

It’s also helpful to do some cardio exercises during your week as well, this could be running, cycling, dancing or a HIIT workout for example. 

Exercise helps maintain muscle mass which means you won’t be feeling as weak or tired when losing weight, but it also helps with weight maintenance. Muscle is a very active body part, and even when you’re at rest your muscle is using energy which burns calories. This increase in metabolism can help to maintain the weight you’ve lost.

GLP-1s are not a quick fix or cheat code to weight loss. They require lifestyle changes too.

Key points:

• GLP-1s help weight loss by reducing appetite and making you feel fuller quicker.
• A balanced diet, with protein in each meal/snack, is recommended when taking GLP-1s.
• Practicing mindful eating is useful to work out when you’re becoming full when on GLP-1s.
• 2 litres of fluid a day will support your body when on GLP-1s.
• Strength training 3 times a week plus some aerobic exercise is important when taking GLP-1s.

I hope you enjoyed this blog post!

Bye for now 👋

This blog post does not replace medical or dietetic advice and if you want individualised support please speak to a doctor or a registered dietitian.  

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC4119845/ 

https://pmc.ncbi.nlm.nih.gov/articles/PMC12238327/ 

https://www.nejm.org/doi/full/10.1056/NEJMoa2206038 

https://www.bda.uk.com/static/0171e2cf-4f47-4c43-8414bf58ed8ff42d/BDA-OSG-MFO-v6.pdf 

https://pmc.ncbi.nlm.nih.gov/articles/PMC12304835/