GLP-1 medications can be a helpful tool for weight loss, especially when paired with habits that support your overall health. As a health coach, I work with members on the everyday choices that can make the process feel more manageable and help support long-term success.
Building a strong foundation can help your GLP-1 medication work as effectively as possible while setting you up for lasting results. Here are a few key habits I encourage every member to focus on.
Aim for seven to nine hours of sleep each night. Poor sleep can increase cortisol levels and make weight management more difficult. If nausea or reflux has been an issue, try finishing your last meal two to three hours before bed and reduce acidic foods.
A consistent bedtime routine can also help, giving your body time to wind down and prepare for sleep.
Weight loss can include muscle loss, so resistance training is especially important while taking a GLP-1. Aim for strength training two to three times a week using options that fit your lifestyle, such as bodyweight exercises, resistance bands, yoga, and Pilates.
Daily walking can also support digestion and blood sugar management, especially after meals. When you can, choose movement you genuinely enjoy, whether that’s walking with a friend, taking a group fitness class, or joining a recreational sports team. The most important thing is to pick something fun so you’ll actually want to do it.
Because GLP-1 medications can reduce your appetite, every bite needs to count nutritionally. Build meals around lean protein, fiber-rich foods, vegetables, and complex carbohydrates to help your body get the nutrients it needs.
Lean protein options include eggs, chicken breast, fish, low-fat dairy, and tofu. Good carbohydrates choices include beans, legumes, whole grains, and sweet potatoes.
A simple way to build your plate is to fill half with nonstarchy vegetables, one-quarter with lean protein, and one-quarter with complex carbohydrates.
Staying hydrated is also important because dehydration and constipation can become concerns. Drink water regularly throughout the day. . Add a sprig of mint or a squeeze of lime for flavor if you’d like. Some people may also benefit from an electrolyte drink. Limiting alcohol and rich, high-fat foods can also help reduce digestive discomfort.
GLP-1 medications may reduce physical hunger, but they don’t necessarily change emotional eating, stress eating, or the social situations that often revolve around food.
You may find yourself navigating restaurant meals, vacations, celebrations, or questions from friends and family about why you’re eating differently. Thinking through those situations ahead of time can make them easier to manage without feeling like you have to avoid them altogether.
That might mean reviewing a menu before going out, deciding how you’ll handle portions, or planning what you’ll say if someone comments on your appetite. If you’re invited to an event, consider offering to bring a dish so you’ll know there’s something that aligns with your health goals.
Small, consistent changes can add up over time, but lasting success comes from putting healthy habits into practice.
If you're taking a GLP-1 and would like extra support, your SENS Health Coach can help you apply these strategies to everyday life — from meal planning and dining out to travel, managing cravings, and building sustainable habits that support your long-term health goals.