How To Build Healthy Habits On Your GLP-1 Journey
If you’ve decided to use a GLP-1 medication, such as Ozempic, Wegovy or Mounjaro, to support your health goals, well done on taking a step that feels right for you! These medications can assist with appetite regulation and weight loss, but pairing them with healthy habits is essential for success. Small, consistent lifestyle changes can complement your treatment and help ensure your progress is sustainable, even after the medication ends. By combining the effects of GLP-1 medication with supportive habits, you’re building a foundation for a healthier, more fulfilling future.
The Role of Habits in Your GLP-1 Journey
Habits play a significant role in shaping our daily lives - from what we eat to how active we are. When combined with GLP-1 medication, habits that align with your health goals can enhance your results and help you maintain progress over the long term.
However, forming new habits can sometimes feel challenging, especially when life gets busy. Practical strategies, like habit stacking and starting small, can make the process much more manageable. By focusing on just 1 to 3 habits at a time, you can build routines that stick without feeling overwhelmed.
Habit Stacking: A Simple Way to Build New Routines
Habit stacking is a straightforward yet effective method for introducing new habits into your day. The idea is to link a new behaviour to an established routine, making it easier to remember and follow through. For example:
After brushing your teeth, drink a glass of water.
After preparing your morning coffee, write down three things you’re grateful for.
After dinner, take a 5 minute walk.
By anchoring a new habit to something you already do regularly, it becomes easier to integrate into your day. Over time, these small actions will feel natural.
Start Small and Build Gradually
When it comes to building habits, starting small is often the most effective approach. Making significant changes all at once can feel overwhelming, so focus on one or two manageable adjustments instead. For instance:
If you want to exercise regularly, begin with a five minute stretch each morning.
If mindful eating is your goal, try putting your fork down between bites.
Once these small habits become part of your routine, you can build on them. For example, a five minute stretch might lead to a longer workout, or mindful eating could encourage healthier food choices overall. These small, steady changes often result in meaningful progress over time.
Focus on a Few Habits at a Time
While it can be tempting to tackle multiple changes simultaneously, narrowing your focus to 1 to 3 habits at a time is far more effective. This targeted approach allows you to give each habit the attention it needs to become second nature.
Concentrating on fewer habits also helps you experience early successes, which can boost your confidence and motivation. Once these habits are well established, you can move on to the next goals, creating a ripple effect of positive changes that support your health journey.
Be Consistent, Not Perfect
When forming new habits, consistency is key. It’s normal to miss a day occasionally, and that’s okay. What matters most is getting back on track as soon as possible. Progress is about steady, consistent effort over time, not perfection.
Even small, regular actions can lead to significant, lasting changes. So don’t be discouraged by occasional setbacks. Focus on your overall progress and celebrate your achievements along the way.
Habits to Consider on Your GLP-1 Journey
Looking for inspiration? Here are some habits that can support your GLP-1 journey:
Meal Planning: Preparing balanced, portion-controlled meals can reduce stress and help you stay on track.
Hydration: Drinking plenty of water supports overall health and may help manage potential side effects.
Mindful Eating: Slowing down and savouring your food can improve digestion and help you feel satisfied.
Regular Movement: Whether it’s a walk, yoga, or another activity you enjoy, staying active benefits both body and mind.
Journaling: Reflecting on your progress and challenges can keep you motivated and mindful.
Track Your Progress
Tracking your habits can be a powerful tool for staying accountable and celebrating your wins. Whether you use a journal, an app, or a simple checklist, monitoring your progress provides valuable insights into what’s working and where you might need to adjust. Plus, seeing your achievements over time can be incredibly motivating.
So, what’s your next step? What habit will you focus on today? Let’s build a strong foundation for a healthier, brighter future.