Losing weight can be a difficult, and often discouraging, process. Many people feel like they’re doing everything right, only to see minor progress at best. Or they get stuck in a cycle of drastic diets followed by rebound weight gain.
GLP-1 receptor agonists like Wegovy have given people another option. Through taking these drugs under medical supervision, many users are experiencing the kinds of results that previously eluded them. For instance, in the STEP 1 clinical trial , patients taking Wegovy shed almost 15% of their body weight over 16 months.
While these kinds of results are really exciting, Wegovy isn’t a miracle drug, and weight loss won’t be the same from one person to the next.
If you’re starting out on your Wegovy journey, you may be wondering how you can boost your chances of reaching your goals. Or you may be some way down the line, and wondering “why am I not losing weight on Wegovy?”. If that’s you, here are some Wegovy weight loss tips.
Eat a healthy diet
It may sound like a no-brainer, but it’s worth flagging up. If you took Wegovy but also subsisted on junk food, you’d be unlikely to experience the full benefits. The risk here is not so much that you might overeat (easier said than done on Wegovy!) but that you might not obtain all the nutrients you need. That in turn could leave you feeling unwell and fatigued.
According to recommendations published in the journal Obesity, people taking weight loss medicines should consume around 1,200-1,800kcal a day. So how do you get enough protein, fibre, vitamins and minerals while eating so little overall?
Some useful ways around this conundrum include:
- Prioritise whole foods (think whole grains, fruit, vegetables, etc), while cutting down on sugar and ultraprocessed foods.
- Choose lean sources of protein —such as beans, fish, tofu, eggs and lentils—, lean meat and low-fat dairy.
- Make sure to include some ‘good’ fats from sources like oily fish (such as salmon or sardines), avocados, olive oil and nuts and seeds.
You can find more tips about what to eat on Wegovy here.
Get active
The NHS says that adults aged 19-64 should do 150 minutes of moderate exercise a week (such as brisk walking) or 75 minutes of vigorous exercise (such as jogging). The guidelines also recommend at least two strength-training sessions a week, which could mean anything from a weight session at the gym to following a Pilates class on YouTube.
If you’re trying to get more active, these guidelines are a good place to start. According to a recent major study, they’re also the minimum levels associated with weight loss. Try for half an hour of aerobic exercise, five times a week. And don’t worry if you’re not a fan of HIIT classes or marathon running. You can simply find ways to add more movement into your everyday life, such as by walking to work rather than driving, or by following the NHS’s Couch to 5K app.
Don’t forget strength training either. When you drop a lot of weight rapidly, you are likely to lose some muscle along with fat, so it’s really important to preserve muscle where you can. Gaining muscle can help with fat loss too, as it increases your metabolic rate (AKA how much energy you burn at rest). Two great reasons to dust off those dumbbells.
Manage stress and prioritise sleep
If you’re stressed out and sleep-deprived, you might find it harder to lose weight no matter how hard you pound the treadmill. Studies suggest that, when we’re very tired, we’re more likely to reach for high-carb and high-fat snacks, and we typically end up eating more overall.
Even if your diet stays the same, other lifestyle factors can impact your health goals. With sleep deprivation, your body becomes less efficient at managing your glucose (sugar) levels, meaning the body is more inclined to hang on to fat. One study found that after two weeks of sleep deprivation, dieters continued to lose weight—but they were mostly losing muscle rather than fat.
Stress, too, can work to sabotage your weight loss goals , and not just because of the risk of emotional eating. When levels of cortisol (‘the stress hormone’) remain high for a long time, this can wreak havoc on your metabolism. As studies have found, you become more prone to weight gain, particularly around the waistline.
The takehome here? Make sure to prioritise good quality shuteye wherever you can, and always make time for relaxation.
Ensure you’re on the right dose
Your results may be related to the dose you’re taking. When you start taking Wegovy, you’ll begin on the lowest possible dose—0.25mg—to help your body adjust. Over the next few months, you’ll gradually increase to a 'maintenance dose' of 1mg or more, depending on how well you tolerate the medication.
Most of the clinical trials for Wegovy involve people who have escalated towards the maximum 2.4mg dose. But people respond differently to Wegovy, and it's all about finding a dose that gives a good balance between appetite and craving suppression and minimal side effects. Many people see great results at lower maintenance doses. But if you have any concerns, do make sure to raise this issue with your doctor.
Track your progress
Weight loss with Wegovy is not a quick fix. It can take a year or more to experience the full results from the medication. So how do you stay motivated in the meantime?
A good place to start is by using a journal or apps to monitor your weight, activity and food intake. That way, you can track patterns, celebrate progress, and remind yourself how far you’ve come. Goal setting has been reliably associated with weight loss and better adherence to weight loss programmes – so make sure you’re clear on what you want to achieve and what you’re doing this for.
The Voy app gives you the opportunity to track your entire weight loss journey, helping you keep your motivation up when it’s flagging.
Speak to your healthcare provider
If in doubt, speak to your doctor! They should be your first port of call if you’re experiencing difficult side effects , or are not losing weight as quickly as expected. In rare cases, they might recommend stopping the medication and switching to another drug such as Mounjaro. Or they may offer you the advice and encouragement you need to continue.
Your Wegovy journey
If you succeed in losing weight on Wegovy, it might be tempting to give Wegovy all the credit. However, medications like these are only one part of the picture—the greatest success stories come from taking the drugs in conjunction with a healthy lifestyle. It’s important to ensure that these lifestyle changes become ingrained habits, to give you the best chance of maintaining your weight loss over the long term.
Are you keen to find out whether Wegovy might be right for you? Fill in this super quick questionnaire to get started.
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