GLP-1 medications are a bit like cell phones were in the ’90s—new and unfamiliar, but quickly accepted and celebrated. Though only FDA-approved and introduced to the U.S. market in 2017, these drugs have rapidly made major inroads due to their effectiveness with blood sugar management and weight loss. According to a May 2024 survey, one in eight American adults has now taken Ozempic or another GLP-1 drug.
As we find our footing with GLP-1s, experts have discovered a key insight: They’re most impactful when paired with lifestyle modifications. “These medications are designed to be a tool to support weight loss and control appetite, not a substitute for healthy habits,” says registered dietitian Melissa Mitri, M.S., R.D., who specializes in weight loss. “Adopting healthy lifestyle changes while on GLP-1s like semaglutide can improve weight-loss results, reduce potential side effects, and lessen the risk of weight regain.”
We tapped experts who work with clients on GLP-1s to learn which lifestyle changes contribute to the best health and weight-loss outcomes. Here are their top recommendations.
- ABOUT OUR EXPERTS: Melissa Mitri, M.S., R.D., is a registered dietitian specializing in weight loss. Vanessa Imus, M.S., R.D.N., is a registered dietitian with Integrated Nutrition for Weight Loss in WA. Dr. Mohit Joshipura, M.D., is the Chief Medical Officer at Open Loop Health, an expert on GLP-1 medications recommends, and a member of the Whole Health Rx by The Vitamin Shoppe Medical Advisory Council.
1. Increase Your Protein Intake
Protein is the name of the dietary game when you’re on GLP-1s. The reason? “GLP-1 medications significantly reduce appetite, often leading to fewer calories consumed,” says registered dietitian Vanessa Imus, M.S., R.D.N., of Integrated Nutrition for Weight Loss in WA. When your appetite is low, you tend to fall short on protein and other nutrients—and may quickly lose muscle mass along with fat. In fact, some research suggests that up to 20 to 50 percent of weight loss in those on GLP-1s may come from muscle.
That’s where protein saves the day. “Protein helps preserve lean muscle mass, supporting better calorie-burning at rest and promoting long-term weight management,” Imus says.
But how much should you get? Dr. Mohit Joshipura, M.D., Chief Medical Officer at Open Loop Health and member of the Whole Health Rx Medical Advisory Council, recommends increasing protein intake to around one gram per kilogram of body weight. That comes out to at least 0.45 grams of protein per pound of body weight (so upwards of 90 grams of protein per day for someone who weighs 200 pounds). Other experts, including Mitri, suggest that some people might benefit from even higher protein intake—ranging closer to two grams of protein per kilogram of body weight (which comes out to around 180 grams of protein per day for that same 200-pound person).
Read More: How To Protect Muscle And Bone Health If You’re On A GLP-1
Protein-rich foods like chicken, fish, eggs, and tofu can help you reach these goals. If you struggle to meet the mark via food alone, add a protein powder to your routine. (Mitri loves Orgain Organic Plant-Based Protein Powder.) That way you can sneak extra protein into your water bottle, smoothies, and foods like yogurt and oatmeal. Use an app like MyFitnessPal (or a good old-fashioned pen and paper) to track your daily consumption and make any diet adjustments as needed.
In addition to protein, taking a daily multi can help fill gaps in essential nutrients and support energy while you’re decreasing caloric intake.
2. Do Strength Training
Another must-do for avoiding excess muscle loss when taking a GLP-1 is exercise, specifically strength training. “Strength training is crucial to minimize muscle loss during weight loss,” says Imus. After all, the stimulus of strength training instructs the body to build and protect muscle mass. That’s good news for both your time on a GLP-1 and the years to come after you cease use. “Sustaining muscle mass helps keep your body burning more calories at rest, which is great for long-term weight loss maintenance,” Imus explains. The standard recommendation? At least two full-body strengthening workouts per week.
Of course, the benefits of moving your body don’t end there. “Exercise boosts insulin sensitivity, supports heart health, and aids in fat loss when combined with GLP-1 medications,” Imus says. A 2023 study found that combining exercise with GLP-1 usage reduced the severity of metabolic syndrome, abdominal obesity, and overall inflammation. Its benefits for metabolic health and overall well-being cannot be overstated.
Read More: 3 Common Habits That Undermine Muscle Building
If tiredness and low motivation have you feeling blah about your workouts, Mitri offers a tip: “Start small with just 10 minutes. Most of the time, once you get through 10 minutes, you’ll want to keep going!”
3. Commit To Mindful Eating
Mindful eating is a worthy pursuit at any time, but especially if you’re trying to lose weight—and taking a newer-generation weight-loss medication for support. “Pairing mindful eating with these medications is important for regulating calorie intake,” Imus says. Some research shows that people who eat mindfully are more likely to maintain appropriate portion control.
Also worth noting: Paying attention to your hunger and fullness cues can help you identify emotional eating triggers, Imus adds. Gaining clarity on your relationship with food is an important piece of successful long-term weight loss and overall health and well-being.
Read More: What’s The Difference Between Semaglutide And Tirzepatide For Weight Loss?
New to mindful eating? Simply put, it’s all about getting super–connected to your food. Try test-driving a few basic principles like eating without any distractions (ahem, your phone, or any other device), focusing on the sensory attributes of your food (like its smell or texture), offering gratitude before you dig in, or pausing between bites.
4. Drink Plenty of Water
A little-known fact about GLP-1 drugs: They can actually decrease the sensation of thirst in many people, making it easier to get dehydrated. Since dehydration certainly won’t help with potential GI side effects like constipation or diarrhea—and isn’t great for your health in general—Mitri says staying on top of fluid intake is critical.
“Keeping a water bottle close by can help remind you to drink enough throughout the day,” she says. “If you don’t like the taste of plain water, adding natural flavors such as lemon, lime, or fresh herbs can make it more enticing.” When in doubt, you can mix an electrolyte-based hydration supplement into your water. These typically offer the benefit of both punching up the flavor in your water and supporting proper fluid balance within your body.
You can also increase your hydration via water-rich foods like fruits, vegetables, yogurt, and broth.
Just how much H2O you need per day is highly dependent on variables like the climate you live in, whether sweaty workouts are a regular part of your routine, and more. For starters, aim for a baseline of half your body weight in ounces of water per day. (So, 100 ounces for a 200-pound individual.)
5. Get Enough Sleep
Research continues to support a connection between healthy sleep and a healthy weight. If you find you’re struggling with mindful eating or making balanced food choices, the culprit (and solution!) may lie in your bed. “Poor sleep increases hunger hormones, leading to more cravings and snacking,” says Imus. “Aiming for seven to nine hours of sleep per night helps prevent overeating.”
She recommends practicing healthy sleep hygiene by turning in at a consistent time each night, staying off electronics for an hour or so before bed, and unwinding with a calming activity like reading or a warm bath.
6. Address Stress and Emotional Well-Being
Even the most advanced weight-loss drugs won’t get to the heart of underlying emotional reasons you might be carrying excess weight. To ensure your GLP-1 journey functions as a part of a holistic approach to supporting your overall health (physical, mental, and emotional), consider the work you do on your inner self and landscape just as important as the work you do in the kitchen or at the gym.
Working with a mental health professional can be a game-changer here, as they can help you unpack and integrate past experiences, thought patterns, and beliefs that impact your relationship with your body, food, and more. But you can do plenty to build self-awareness and begin to scaffold new habits on your own, too! One tactic Mitri recommends is journaling about eating behaviors. “At the end of the day, jot down any potential triggers or situations that lead to emotional eating or overeating,” she suggests. Identifying these patterns is a crucial first step in eventually being able to change them.
For example, you might notice that you tend to eat at night to reward yourself with something sweet after a long day. In this case, you might begin to brainstorm alternatives, such as indulging in the latest popular fantasy novel or lighting a candle and drawing a bath, says Mitri. “Once you practice helpful habits instead of emotional eating, reducing emotional eating becomes easier,” she offers. Offer yourself endless compassion throughout this process. Deeply ingrained habits like this take time to let go of—and in no way reflect your character.