What To Expect Your First Month On GLP-1s
Navigating your first month on weight loss medications
Beginning a GLP-1 medication like semaglutide is an exciting step toward your health goals, but it’s normal to have questions about what’s ahead. What’s the medication going to do? How should you prepare? What kinds of changes can you expect to see and feel? We’ll break it down together and discuss how GLP-1s work, what to do before your first dose, the most common side effects to keep in mind, and how much weight loss is typical in those first few weeks.
How do GLP-1s work?
This family of medicines known as GLP-1 agonists mimic your body’s natural GLP-1 hormone to decrease appetite, control blood sugar, and slow stomach emptying. Originally created to treat diabetes, GLP-1s have gained popularity for their weight loss effects. These effects, put together, help most people lose a significant amount of weight. Available by prescription from a licensed healthcare professional, GLP-1s like semaglutide and tirzepatide are available in both injectable and oral forms.
Preparing for your first dose
Most people start at a lower dose of GLP-1s to allow their bodies to adjust and minimize the side effects they might experience. The dose is usually then increased gradually (called a titration) based on the recommendation of your healthcare professional. Besides starting at a lower dose, there are other tips you can follow to prepare for a smooth transition onto these medications.
Tracking: Get a journal or notebook ready so that you can take note of your changes in appetite, weight, energy levels, meals, or any side effects. Keeping track of these things will help you to understand the changes you are experiencing and will make it easy to bring up any concerns with your prescriber.
Portions: Most people experience a significant decrease in their appetite, so prepare to adjust your meal portions accordingly. Plan out healthy and nutritious meals that are lighter and smaller in size, but more frequent.
Food planning: While you will likely be eating less, you’ll want to make sure to eat a balanced diet rich in nutrients so that your energy levels and muscle mass doesn’t suffer. Remember to include plenty of lean proteins, fiber, and vegetables. Fiber will keep things in your digestive system moving, while protein will give you a boost of energy and help you maintain muscle.
Hydrate: When your appetite decreases, your thirst often follows. So start keeping track of your water intake and try to drink around 8 cups of water or more a day after you start your GLP-1. Good hydration will help you feel better and reduce some medication side effects like constipation.
Expectations: You aren’t going to meet your goal BMI in the first month. Losing weight that quickly would be dangerous and unsustainable. Most people can expect to lose 1-2 pounds per week (and this can vary).
Common side effects and adjustments
The most common side effect of GLP-1s is reduced appetite, nausea, vomiting, constipation, or diarrhea. Sticking to light, smaller meals, and avoiding greasy or heavy foods can be helpful in diminishing or preventing them. Staying well hydrated will also help prevent or reduce side effects like constipation.
Additionally, some people feel very tired or fatigued when they first start these medications. This can be caused by a variety of factors, including lower calorie intake and nutritional deficiencies. To combat this, eat a balanced diet of nutritionally dense foods like lean proteins, unsaturated fats, fiber, and vegetables.
Psychological effects you might experience
Many people on GLP-1 medications notice changes in their relationship with food, including shifts in preferences and enjoyment. While this can be challenging at first, exploring new hobbies and activities can provide joy and fulfillment beyond food. That’s why, in addition to building better physical health habits, it’s important you prioritize your mental health too.
How you prioritize your mental health can look different for everyone. This can be accomplished by incorporating more self-care into your routine, journaling, spending more time with family and/or seeking out professional counsel from a licensed therapist.
Long-term expectations
Your first month on GLP-1s marks the start of a transformative journey toward lasting health and wellness. True success comes from staying consistent—embracing balanced nutrition, tracking your progress, and finding joy in activities that keep you motivated. Remember, GLP-1s are a powerful tool, but they’re part of a bigger commitment to creating a healthier, more vibrant version of yourself.
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