Top 5 Healthy Habits To Support You on Your GLP-1 Journey

Starting Wegovy was an exciting step for me in improving my health and managing my weight. However, I quickly learned that these medications work best when paired with positive lifestyle changes. Developing healthy habits not only enhanced the benefits of my treatment but are hopefully setting me up for long term success.

If you're on a GLP-1 medication such as Ozempic, Wegovy or Mounjaro, here are the top five healthy habits I’ve incorporated into my routine that are helping me along the way:

1. Practicing Mindful Eating

GLP-1 medications reduce hunger and most certainly help me feel fuller for longer, but practising mindful eating really takes these benefits to the next level. Mindful eating means being fully present during meals and paying close attention to my body’s signals. Here’s what I do to practice mindful eating:

• Slow Down: Eating more slowly gives my brain time to register when I’m full, which is helpful since GLP-1s slow down digestion.

• Eliminate Distractions: I avoid eating in front of the TV or while scrolling on my phone. I focus on my meal and enjoy each bite.

• Listen to My Body: I’ve learned to recognise when I’m truly hungry and when I’m satisfied, not stuffed. By doing this, it has really helped to reduce acid reflux.

After dieting on and off for 34 years, I no longer have the mental capacity to count calories. Mindful eating is slowly but transforming my relationship with food.

2. Prioritising Balanced Nutrition

Even though GLP-1 medications curb my appetite, it’s important for me to make sure I’m still getting the nutrients my body needs. I focus on nutrient dense foods that support my overall health and weight management. Here’s what works for me:

• Protein-Rich Foods: I include lean meats, fish, eggs and legumes in my meals. Protein helps keep me full and prevents muscle loss.

• Fibre-Rich Options: Whole grains, fruits, vegetables and nuts aid digestion and help stabilise my blood sugar levels.

• Healthy Fats: I love incorporating avocados, olive oil, and fatty fish into my meals for sustained energy and heart health.

Balanced nutrition not only complements the effects of the GLP-1 meds but also ensures my body is getting the fuel it needs to thrive.

3. Staying Hydrated

Proper hydration is crucial, especially as I’ve experienced some digestive side effects like nausea and constipation. Dehydration can make these issues so much worse so I’ve learned to prioritise hydration. Here’s how I stay on top of it:

• Start My Day with Water: I begin each morning with a bottle of water to rehydrate after sleep.

• Carry a Bottle: I keep a water bottle on hand throughout the day to make it easy to sip regularly.

Hydration is really good for supporting digestion, regulating appetite and keeping my energy levels steady.

4. Adding Regular Physical Activity

While GLP-1 medications help with weight loss, I’ve found that combining them with regular physical activity significantly boosts their effectiveness. Exercise not only supports cardiovascular health but also strengthens muscles and improves my mood. Here’s how I am currently staying active:

• Find Activities I Enjoy: Whether it’s walking, cycling, dancing, or swimming, I make sure I’m doing something I genuinely enjoy. It doesn’t feel like a chore that way.

• Start Small: If you’re new to exercise like I am, start with short sessions and gradually increase the intensity and duration.

• Focus on Consistency: I aim for regular movement, even if it’s just a daily 10-minute walk. Consistency really is key.

Exercise has improved my mental health too, reducing stress and helping me sleep better. I’m now getting 8 hours of sleep every single night!

5. Building a Support Network

Starting a GLP-1 journey is easier when you have support. I’ve surrounded myself with people who encourage and motivate me, and it’s made a huge difference in sticking with my healthy habits. Here’s how I’ve built my support system:

• Share My Goals: I let trusted friends and family know about my health journey, and their understanding and encouragement have kept me accountable.

• Join Communities: Online forums or social media groups for GLP-1 users have been so helpful. I love learning from others’ experiences and sharing tips.

Having a strong network has kept me motivated, helped me stay focused, and made it easier to celebrate my successes.

My Final Thoughts

GLP-1 medications have been a powerful tool in my weight management journey, but building healthy habits has been key to unlocking their full potential. By practising mindful eating, prioritising balanced nutrition, staying hydrated, incorporating regular physical activity, and building a support network, I’ve been able to create a strong foundation for success.

If you’re on a GLP-1 medication or thinking of starting one, I highly recommend taking a holistic approach by adopting these healthy habits. Not only will they enhance the effects of your treatment, but they’ll also set you up for long term health and wellbeing.