GLP-1s (glucagon-like peptide-1 receptor agonists) are medications primarily prescribed for individuals with type 2 diabetes to improve blood sugar management. However, many people also find it beneficial to achieve weight loss goals.
Of course, sustainable weight loss results from more than GLP-1s alone. Adopting complementary healthy habits is crucial, especially if you’re looking to improve other aspects of your wellness in the long haul.
Let’s explore some of the key lifestyle practices that can support the benefits of GLP-1s on weight management and overall health.
7 Important Lifestyle Habits When Taking GLP-1s
#1 Regular Physical Activity
Successful and sustainable weight loss requires a physical activity component. Exercise can help support the metabolic effects of GLP-1s, contributing to better blood sugar control and weight loss. Find activities you enjoy doing or are interested in trying out. For instance, this might be a combination of things like brisk walking around the neighborhood, biking, playing tennis, doing yoga, and practicing resistance training. Not only does exercise burn calories and support the effects of GLP-1s, but it also supports your overall wellness.
Disclaimer: Be sure to consult with your doctor before starting an exercise program within the app. It’s also important to consult with your doctor about whether or not you need to check your blood sugar before and after your exercise and to discuss what signs of hypoglycemia you need to watch out for.
#2 Practicing Mindfulness
GLP-1s influence appetite regulation, making it essential to be attuned to your hunger and fullness cues. This can be understandably challenging in the busy world we live in, which often promotes distracted eating. Mindful eating aims to increase your presence at meals, savoring each bite and paying attention to your body’s signals. By taking the time to appreciate your food and be present in the moment, you can optimize the appetite-suppressing effects of GLP-1s.
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#3 Optimizing Nutrition
Eating a balanced, nutrient-rich diet is important for anyone, especially when using GLP-1s for weight loss. Aim for an emphasis on minimally processed foods, including fruits, vegetables, whole grains, nuts, seeds, legumes, and lean proteins. Minimize ultra-processed foods that are high in saturated fat and added sugar, as these are generally nutrient-poor and may worsen GLP-1 side effects like nausea. These dietary shifts naturally allow for a balance of protein, fats, and carbohydrates, as well as vitamins, minerals, and antioxidants to support weight loss and overall nourishment.
RELATED: 8 Nutrition Best Practices When Taking GLP-1 Medication
#4 Getting Enough Sleep
The relationship between sleep and weight management is well-established. Rest becomes particularly relevant when incorporating GLP-1s, as this is crucial for regulating hormones that influence appetite and metabolism. Disruptions in sleep patterns can hinder the weight loss process, counteracting the benefits of GLP-1s. Try to follow a consistent sleep-wake cycle and create a sleep-promoting environment. Avoid heavy meals and technology close to bed, as these can make it harder to fall asleep.
If you find that your mind starts to race before bed, consider trying a FitOn guided sleep meditation to help calm your mind and body before sleep.
#5 Staying Hydrated
Hydration is often overlooked but plays a vital role in the effectiveness of GLP-1s. Water is essential for your overall health, but it also aids in digestion and appetite control. Ensuring adequate hydration can optimize the medication’s impact on nutrient absorption. It may also help lessen side effects like nausea.
Furthermore, some research has found that using GLP-1s actually suppress thirst, making it even more important to stay on top of your hydration. Choose plain water most often. It can help to have a reusable water bottle with you at all times to sip throughout the day. Smoothies and fruits and veggies with a high water content can also help you meet fluid goals.
#6 Managing Stress
Chronic stress is associated with weight gain and disruptions in metabolism, counteracting the positive effects of GLP-1 treatment. Incorporating stress-reducing practices, such as mindfulness, deep breathing exercises, journaling, and spending time in nature, can complement the metabolic impact of GLP-1s. By addressing stress, you can create an environment that’s more conducive to weight loss.
#7 Building a Supportive Community
Social connections aren’t just important for our mental health, but can also be pivotal in the the context of weight management with GLP-1s. Whether through friends, family, or online communities, sharing experiences and receiving encouragement fosters a sense of accountability. The journey of weight loss can be challenging, and having a positive support system makes it more manageable — especially when you have people around you who share a similar goal.
Looking at the Bigger Picture
Adopting healthy habits when taking GLP-1s goes beyond the medication itself. Mindful eating, regular physical activity, a nutrient-rich diet, adequate hydration, quality sleep, stress management, and social support are integral components of a comprehensive approach to health and weight loss.
By embracing these habits, you can optimize the benefits of GLP-1 treatment, enhancing weight loss and supporting your overall well-being. As with any health regimen, it’s important to communicate and collaborate with your healthcare provider to make sure your habits align with your treatment plan.
