Weight loss is not walking in the park, although walking in the park helps. If you use GLP-1 medications, it may seem like you have a great cheat code for weight loss. However, even with these strong tools, mistakes can happen and slow down your progress.
Today, we’re diving into the seven most common mistakes people make on their weight loss journey and how to steer clear of them. Let’s go!
1. Skipping Meals: Less Isn’t Always More
One of the biggest misconceptions about weight loss is that eating less automatically equals losing more. But skipping meals, especially when on GLP-1 medications, can throw your body out of balance. These medications work best when paired with regular, balanced meals.
When you skip meals, your body might hold onto calories for dear life, slowing your metabolism and making weight loss harder. Plus, skipping meals can lead to extreme hunger, which might cause you to overeat later.
How to avoid it: Stick to three balanced meals a day with a couple of healthy snacks in between. Even if you don’t feel hungry because of your GLP-1 meds, eat a small, healthy snack. This will keep your body fueled and your metabolism steady.
2. Ignoring Hydration, Water Matters More Than You Think
Dehydration is sneaky. It can disguise itself as hunger, mess with your digestion, and leave you feeling sluggish—all things that can derail your progress. GLP-1 drugs can also slow digestion, making hydration even more critical.
If you’re not drinking enough water, your body might not be able to process food efficiently, leading to bloating or even constipation. Plus, dehydration can make it harder to stay motivated for workouts.
How to avoid it: Keep a water bottle with you and aim for 8–10 glasses a day. Jazz it up with a slice of lemon or cucumber if plain water doesn’t excite you.
3. Overestimating the Power of GLP-1 Alone
Semaglutide is incredible for reducing cravings and controlling appetite, but it’s not a magic solution. Relying solely on the weight loss medication without making lifestyle changes can limit your results.
These prescription drugs work best when combined with a balanced diet and regular exercise. Think of GLP-1 receptor agonist as the engine and your healthy habits as the fuel. Without both, you’re not going far.
How to avoid it: Pair your medication with nutrient-rich meals and a consistent exercise routine. Start small—maybe a brisk walk or a 10-minute yoga session—and build from there.
4. Forgetting About Protein
Protein is your best friend on a weight loss journey, especially when you’re using GLP-1 medications. It helps you feel full, maintains muscle mass, and keeps your metabolism humming along.
Some people focus too much on cutting calories and forget to include enough protein in their meals. The result? You’re hungry, cranky, and more likely to reach for unhealthy snacks.
How to avoid it: Aim to include a source of lean protein in every meal, like chicken, fish, tofu, eggs, or legumes. Not only will it keep you satisfied, but it also complements the appetite-suppressing effects of your medication.
5. Neglecting Physical Activity While on GLP-1 Weight Loss
It’s easy to think, “I’m eating less, so I don’t need to exercise.” Physical activity is not just about burning calories. It is also important for improving your mood. It helps boost your energy levels and build muscle.
Neglecting exercise can slow your progress, as your body isn’t getting the movement it needs to stay healthy and efficient. Plus, staying active helps you maintain weight loss long-term.
How to avoid it: Find activities you enjoy so exercise feels less like a chore and more like fun. Dancing, hiking, swimming—whatever gets you moving and smiling. Start with 20 minutes a day and work your way up.
6. Underestimating Emotional Eating
GLP-1 medications can curb cravings, but they might not address emotional eating habits. Stress, boredom, or even celebration can lead to mindless snacking, undoing the progress you’ve made.
Emotional eating isn’t about hunger; it’s about comfort. And without addressing the root cause, it’s easy to fall back into old patterns.
How to avoid it: Practice mindfulness around food. Check-in with yourself before eating: Are you hungry, or are you eating out of emotion? Journaling or talking to a therapist can also help you identify and address emotional triggers.
7. Being Too Hard on Yourself
Here’s the thing: no one is perfect, and expecting yourself to be flawless on your weight loss journey is setting yourself up for failure. Slip-ups happen, whether it’s an unplanned indulgence or a missed workout. Beating yourself up over it only adds stress and can lead to giving up entirely.
How to avoid it: Embrace progress over perfection. Celebrate small wins and learn from setbacks. Remember, this is a journey, not a race, and every step forward counts.
Conclusion
Weight loss is a marathon, not a sprint, and mistakes are part of the process. The good news? Each mistake is an opportunity to learn and grow. By avoiding common mistakes like skipping meals, not drinking enough water, and neglecting exercise, you can stay on track. This will help you make the most of your GLP-1 weight loss journey.
Remember, it’s all about balance, self-compassion, and consistency. You’ve got this! So, grab a glass of water, plan a protein-packed meal, and keep moving forward. Here’s to a healthier, happier you!
