This guide will help you understand what to expect as you begin a GLP-1 medication, how to manage side effects, and how to use lifestyle strategies and tracking tools to support your success.

What Are GLP-1 Medications?

GLP-1 medications are used to support weight loss and, in some cases, manage type 2 diabetes. They mimic a natural hormone in your body that helps:

Regulate blood sugar
Reduce appetite
Slow how quickly food leaves your stomach

This combination helps you feel full sooner and eat less—leading to sustainable weight loss over time when paired with healthy habits.

How Do GLP-1 Medications Work?

Increase insulin release when you eat
Decrease glucagon (which raises blood sugar)
Slow stomach emptying, so you stay full longer
Reduce appetite and overall food intake

What Results Can You Expect?

On average, people lose 5% to 18% of their body weight over time
Most success comes when medication is paired with consistent nutrition and movement
GLP-1s may also help improve blood sugar and reduce heart disease risk in people with diabetes

How Are They Taken?

Most are injections given once weekly or daily, depending on the medication
Dosing starts low and increases slowly to help reduce side effects
If you miss a dose, reach out to your provider before restarting

Common Side Effects

Most side effects are digestive and tend to improve with time.

Nausea: Eat smaller, more frequent meals. Avoid greasy or spicy foods. Ginger or peppermint tea can help. Talk to your provider if nausea persists.
Vomiting: More common after large meals. Eat slowly and stick to smaller portions.
Constipation: Stay hydrated (aim for 2–3 liters/day). Eat more fiber—fruits, vegetables, whole grains. A gentle OTC laxative like Mirilax may help if needed.
Diarrhea: Usually temporary. Avoid irritating foods and stay hydrated.
Rare Side Effects

Gallbladder issues: upper right belly pain, fever
Pancreatitis: sudden, severe stomach pain
Allergic reaction: rash, swelling, trouble breathing

Tips to Reduce Side Effects:

Increase your dose slowly as instructed
Eat slowly and stop when comfortably full
Avoid lying down after meals
Limit alcohol and carbonated drinks

Why Slow, Steady Weight Loss Matters

Losing weight too quickly increases the risk of side effects like gallstones, muscle loss, facial wasting (ozempic face), hair loss, fatigue. Aim to lose 1–2 pounds per week. Slow progress is more sustainable and safer for your body.

Meeting Your Protein + Fiber Goals

Protein: Essential for preserving muscle while losing weight. Include high-quality protein at each meal: eggs, fish, chicken, beans, tofu, or Greek yogurt (pro tip!: use non-fat greek yogurt as a replacement for sour cream in your recipes. Make your favorite dips, use as a condiment, or add your flavor of choice!).

Fiber: Supports digestion and helps you feel full. Prioritize vegetables, fruits, legumes, and whole grains. You should also supplement fiber. Americans do not get enough fiber in our diet. Use Metamucil or if you prefer a capsule, there are fiber supplements in that form. This helps regular bowel movements, and help reduce belly symptoms.

Staying Hydrated

Aim for 8–12 cups of water daily (2–3 liters), unless directed otherwise. You may need more water because this medication often leads to eating less overall. If you struggle to drink water, use sugar-free flavoring options like Crystal Light, Mio, or similar add-ins. This still counts as water! If your pee has a tinge of yellow you’re meeting your hydration goal.

Movement Matters: Start Where You Are

Start with gentle movement like walking. Walk down the street and back if that’s more than you’re doing now. Then tomorrow do it twice. Keep increasing your distance with tolerance.
Gradually aim for 150 minutes per week of moderate activity
Add strength training 2–3 times per week to maintain muscle, prioritize FORM over WEIGHT
Listen to your body and pace yourself—rest is part of the process

Tools I Recommend For Success:

MyFitnessPal Pro: can make it easier to monitor your intake and stay consistent.

HEVY: workout app you can use to track weights and observe proper form

Food Scales: Weighing portions can help you learn about serving sizes and avoid over/under-eating.

Bluetooth Weight Scales: Track trends over time and sync automatically for your weekly check-ins.

Weekly Check-Ins: Regular progress reviews help you stay on track and adjust your plan as needed.

Other Helpful Tips:

Make a plan that fits your life, culture, and preferences. This is for the long haul so let’s make it work for you.
Below are some examples of high protein foods that work for any meal!
Do not add any medication, food plan, or exercise plan without consulting me first

When to Contact Your Provider

If you experience severe or ongoing side effects
If you have signs of gallbladder or pancreas problems (abdominal pain that doesn’t go away, yellow tinged skin or eyes, significant vomiting)
If you’re unsure how to use your medication, titrate your dose, or manage tracking tools