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There is no one sure path to weight loss, but for many, GLP-1 medications like semaglutide and tirzepatide have helped them make significant progress on their weight-loss goals. But as powerful as GLP-1s can be, the effects of the medication will be limited if they’re not paired with healthy habits.
Whether you’re just getting started on GLP-1 drops or have been taking them for a while, here are five habits to start (or maintain if you’re ahead of the game) to get the most from GLP-1 drops.
Prioritize protein
One of the positive aspects of GLP-1s being more widely used for weight loss is that it’s raised the general public’s awareness of the importance of protein. Protein has always been an essential macronutrient, but if you’re on any kind of weight-loss journey, it’s even more important.
One of the ways GLP-1 medications help with weight loss is by suppressing appetite and slowing digestion, which can lead to a significant reduction in calorie intake—and that includes nutrients you need, like protein. But it’s not just nutrient loss that people need to worry about when they lose weight; muscle loss can happen, too. Protein, alongside strength training, helps to preserve lean muscle mass, even if you’re losing weight.
Another reason to keep protein top of mind? It helps you feel full for longer—and when you feel full, you’re less likely to overeat or snack on empty calories, giving you extra support with your weight-loss goals.
Establish consistent mealtimes
Our bodies like consistency. If you’re taking GLP-1 drops, consistent mealtimes will be even more important to ensure you’re getting the nutrients you need, all throughout the day.
You might not want to eat as much, or as often, as you did before taking GLP-1 drops, but it’s important to make sure you’re eating consistently anyway, even if it means smaller meals throughout the day instead of three big meals. Find a schedule you’re comfortable with, and then stick to that schedule as much as you can.
Move throughout the day
For most people, diet will have a bigger impact on your weight than exercise—but that doesn’t mean you should skip it. For starters, regular strength training helps protect the muscle you have and rebuilds the lean muscle tissue you may lose with weight loss. Aim for at least two strength-training sessions (resistance bands, weights, bodyweight exercises) per week to help preserve muscle mass and ensure your body and metabolism stay active and strong.
Exercise also supports heart health, helps reduce fatigue (as contradictory as that sounds, it’s still true!), helps you sleep better, and releases endorphins that can help counteract the emotional “flatness” some people experience while adjusting to GLP-1s.
You don’t have to become a body builder or run 10 miles a day to get the exercise you need. Short bursts of activity throughout the day can make a big difference, for both weight loss and your overall health.
Drink lots of water
Water is another one of those essential things for health that gets a little more important when you’re taking a GLP-1. GLP-1 drops can affect everything from digestion to appetite to how your body regulates fluids, and water is a key player in helping your body to continue to function as it should.
Some people experience gastrointestinal side effects when taking GLP-1 medication, especially at the beginning of treatment. Water can help mitigate these effects. And this goes without saying, but it also helps stave off dehydration, which is more likely to happen when digestion is slowed down by GLP-1 meds.
There’s no one-size-fits-all rule, but aim for drinking at least 64 ounces of water per day, more if you’re physically active, live in a hot climate, or eat a higher-protein diet. If you get sick of plain, boring water, water-rich foods like cucumbers, oranges, and soups can help break the monotony (and get you more of the nutrients you need). You can also meet your protein and hydration needs at the same time with Shed’s Clear Protein Hydration!
Get plenty of sleep
Sleep tends to get short shrift, especially if your schedule is jam-packed. But if weight loss is a priority, sleep should be too. Sleep plays a major role in regulating appetite and hunger hormones. Even if you’re taking GLP-1 drops, which also suppress appetite and help regulate blood sugar, poor sleep can blunt those effects, potentially leading to more cravings and late-night snacking.
An adequate amount of quality sleep also means you’re less tired—so you’re more likely to exercise—and less likely to turn to high-calorie food and drinks for energy boosts during the day. Basically, good sleep makes it easier to maintain healthy habits when you’re awake, and your hormone levels will be in better shape too.
Solutions designed to transform
At Shed, we understand that people have real lives, and that people need support that fits their lives, not the other way around. This is why we offer weight-loss medications, Health Coaching, nutrition guidance, and more—providing support where each person needs it, no matter where they’re at in their weight-loss journey.
Not sure where to start? This survey can point you in the right direction. You can also visit Shed’s website to learn more about Shed’s offerings.
FAQs
How much protein should I eat while taking GLP-1 drops?
In general, about 20–35% of your calories should come from protein. So if you consume 2,000 calories a day, that will be 400–700 calories from protein per day, or 100–175 grams. That being said, protein needs differ depending on age, gender, lifestyle, and other factors, so consult a healthcare provider if you have questions about how much protein you should be consuming each day.
What if I’m not hungry at mealtimes? Should I still eat?
Yes. Even if your appetite is smaller on GLP-1s, you still need steady nutrients throughout the day. Skipping meals can cause fatigue, muscle loss, or nutrient deficiencies over time. Try smaller, more frequent meals if bigger meals feel like too much, and be sure to get a good balance of protein, healthy fats, and fiber.
Does dehydration make GLP-1 side effects worse?
Yes. Even mild dehydration can make GLP-1 side effects like nausea, headaches, or constipation feel more intense. Staying hydrated helps your body process everything as it should.
How does sleep affect weight loss?
Your body gets a lot done while you sleep. This is its time to balance hormones and repair cells, which will affect your appetite and how you feel while you’re awake. Aim for 7–9 hours of quality sleep per night, and keep a consistent sleep schedule.
How do I maintain habits long term?
Start small, pair new habits with old ones, and—most importantly—focus on consistency, not perfection. It’s okay to have a bad day, as long as you get back to your healthy habits the next day. Working with a health coach can help make healthy routines easier to maintain for the long haul.
This information is for educational purposes only and is not a substitute for medical advice. Please consult your healthcare provider before starting or changing any medication.
