1. Not eating enough protein

Protein is important for managing hunger, stabilizing blood sugars, and preventing muscle loss. A common mistake users of weight loss medications make is not prioritizing protein at meals. Start the day with a high-protein breakfast within 1 hour of waking and aim to have some protein every 3-4 hours. If you need some ideas for high-protein snacks and meals, check out my free downloadable guides here.

2. Not eating enough

Many weight loss medications reduce hunger, which is appealing to many users. However, a common mistake people make on weight loss medications is not eating adequate calories and nutrients. Not eating enough can lead to reduced muscle mass, cravings, overeating later in the day, and slower or stalled weight loss. If you aren’t having hunger cues while taking weight loss medications, try setting alarms or having a planned schedule for getting meals in. It is important to eat adequate calories to maintain muscle mass, get in adequate nutrients, and keep your body out of starvation mode. If you are an adult woman and regularly eat less than 1200-1500 calories per day, you are likely not eating enough.

3. Not incorporating balanced meals

Another common mistake made with weight loss medications is not eating balanced meals. Protein is important for balancing blood sugars, balancing hormones, and maintaining muscle mass. However, if you aren’t balancing your meals with healthy fats, fruits, vegetables, and carbohydrates, you may be missing out on essential nutrients and fiber. A good rule of thumb is to pair protein with at least 1-2 “friends” (fat, fiber, or carbohydrates) at each meal and snack.

For example:

• Eggs (protein) with whole grain toast (fiber + carb) and avocado (fat)

• Turkey sandwich with meat (protein), cheese (protein + fat), lettuce, tomato, cucumber (fiber), mayo (fat)

• Veggies and chicken stir-fried in oil (fiber, fat, protein + rice (carbohydrate)

Eating balanced meals provides a diet rich in nutrients and fiber, stabilizes blood sugars, and also increases enjoyment at meals which makes an eating plan easier to follow long-term.

For more information on building a balanced meal to support you on weight loss medications, check out this article.

4. Not drinking enough water

Drinking water is important for many reasons. When it comes to weight loss medications, water is key in preventing constipation or maintaining hydration if you are struggling with diarrhea. If you are struggling with drinking water, try starting the day off with a glass before you have a cup of coffee. Carry a water bottle with you and set reminders in your calendar to take a drink.

If you don’t love water, here are some options for staying hydrated:

• Infuse water with fruit or a sugar-free flavoring such as Crystal Lite, True Lemon, or Mio

• Drink hot water infused with lemon and/or ginger

• Drink herbal tea

5. Not strength training

A side effect of taking weight loss medications is loss of muscle mass. In addition to eating enough protein, it is important to incorporate physical activity, especially strength training into your routine. Strength training does not have to involve lifting weights. Body weight resistance training counts too. Maintaining and/or gaining muscle mass is also important for regulating blood sugar levels. Finally, regular exercise will help with managing constipation. If you aren’t ready to start a strength training routine, start small with little exercise “snacks” such as doing 1 minute of squats, 1 minute of lunges, 10 jumping jacks, etc for a few quick sessions a couple of times per day. All movement counts!

Do you want to optimize your success with your weight loss medications?

I’m currently accepting new clients. Book a complimentary discovery session with me to find out how I can help you plan family-friendly meals, ditch the diet mindset, and build a balanced nutrition and lifestyle plan that is enjoyable and sustainable. Book your complimentary call here.

This blog is intended to educate and inform and does not replace medical advice or nutrition therapy.