6 Lifestyle Changes to Prepare For if Your Doctor Suggested a GLP-1 to Treat Obesity
For people with obesity, GLP -1 drugs may seem almost magical – an injection once a week that makes cravings and hunger disappear, which contributes to excess weight without effort. Of course, these popular weight loss drugs are not In fact Magic, and despite their effectiveness, they are not intended to be a miracle solution. For all those who try to reach and maintain a healthy weight, GLP-1 can change the situation, but lifestyle habits are always important. This includes food choices, exercise habits and even good old -fashioned sleep.
GLP-1 agonists such as semaglutide and shooting work by slowing digestion, reducing appetite and improving insulin sensitivity (how much the body transforms blood sugar into energy, compared to storage as fat). That said, what you eat (and do not eat), how active you are and to what extent you sleep are only a few factors that can affect the way your body reacts to a GLP-1 medication, its weight loss workforce for sustainable weight loss (even without medication). People who find that they do not lose weight while taking a GLP-1 often have to make adjustments to these lifestyle factors in order to obtain better results.
Building in certain habits can also help you minimize or avoid the side effects of current drugs and feel more energetic, which can encourage healthier choices in the future. To start, here are six lifestyle changes you need to prepare if your doctor suggested a GLP-1 to treat obesity.
Plan frequent mini meal
Some people find that they are rarely hungry when they are on a GLP-1, but eating regularly is always important to ensure an adequate contribution of vitamins and minerals, and to support healthy metabolism and sustained energy throughout the day. Planning small meals every few hours is a way to make sure you get your nutrition, even if you don’t have hunger to remind you. Small meals can also help you better manage side effects such as nausea, vomiting, stomach burns, bloating and diarrhea. What you don’t want to do is grazing without thinking all day and ending up choosing foods that fall on nutritional. In each mini meal, focus on a mixture of fiber and non-female fruits and vegetables (berries, leafy green, broccoli, peppers), lean proteins (fish, chicken, beans), whole grains, nuts and seeds to ensure an adequate intake of vitamins and minerals. To help preserve muscle mass when you lose weight, aim to include at least 20 to 30 grams of protein each meal.
Know what foods are better avoided
Although no food is completely prohibited when you are on a GLP-1 medication, there are types of foods that are better saved as occasional treats, as they can cause nausea, bloating and other unpleasant side effects. This includes sweet foods, oily meats, full dairy products, fried and fatty foods and spicy or acidic foods. Refined carbohydrates and ultra-treble foods are also better reduced to a minimum, especially when it comes to preventing the weight of re-gain once you have erased a GLP-1.
Hydrate as if it were your work
The potential side effects of GLP-1s such as diarrhea and vomiting can cause dehydration, while lack of appetite can also prevent people from taking enough liquids throughout the day. This is why it is important to focus on hydration. Atere to drink at least 64 ounces (eight cups) per day. Avoid sugary drinks; If you do not like to sip ordinary water, try low -calories options such as herbal tea or water with a tablet or an added flavored electrolyte packet. It is worth noting: some people note that carbonated drinks contribute to bloating on GLP-1 and avoid them for this reason.
Move your body regularly
It could be tempting to think that being on a GLP-1 cancels the need for cardio in calorie, but the reality is that these drugs work better when you move moderately. The objective of shooting is at least 150 minutes of moderate aerobic exercise per week, but keep in mind that even a modest increase in your daily activity levels can improve your metabolism, your mood and your sleep, resulting in more efficient weight loss and better health in the whole. And you don’t need to go directly to high intensity training sessions; Walking, stretching, swimming or powerful yoga are all excellent options.
Build force training in your schedule
When you lose weight on a GLP-1, you can also quickly lose the muscles (and even bone tissue) if you do not train regularly, especially if you get inadequate proteins because you eat much less. The preservation of your muscle mass is so important for your metabolism and to maintain weight loss once you are no longer on a GLP-1. Aim for two or three sessions of the whole body per week that incorporate free weights and kettlebells as well as exercises that use body weight and resistance bands. Just be careful not to go too hard before your body feels ready – it is quite acceptable to take slowly, especially if you feel side effects like nausea. Start with shorter sessions and lower intensity and slowly increase as you feel stronger.
Recommend a good night’s sleep
It is not only a question of knowing how energetic you feel – the quality of sleep has a direct impact on the key factors for maintaining weight such as stress levels, regulation of blood sugar and food desires. All this is doubly true when you are on a GLP-1, which may not be as effective if you do not draw the quality of quality (7 to 9 hours per night, without frequent awakening). Poor sleep can also interfere with weight loss and digestive health in another way; This can encourage you to reach refined unhealthy carbohydrates as a quick source of energy, to exhaust your motivation to exercise and increase the cortisol stress hormone, leading to stubborn stored fats. If your sleep routing could use improvement, eat your last meal of the day may be a little earlier can be a useful first step; Not only can this help you fall asleep and stay asleep, but it can also help reduce stomach burns – a common GLP -1 side effect – which can be triggered when you lie down just after eating.
