We have many health coaching clients and retreat guests who are taking a GLP-1 medication or considering it. If you fall into either camp and are working towards weight loss goals, this post is for you. GLP-1 medications have been a game-changer for many people struggling with weight loss. But here’s the truth: the medication is a tool, not a magic fix. It can help you manage hunger and cravings, but long-term success still depends on the healthy habits you build while you’re on it.

If your goal is not only to lose weight but also to keep it off once you stop the medication, it’s time to focus on the lifestyle factors that support your results. Below are seven key strategies to help you succeed on your GLP-1 journey—and beyond.

1. Remember: The Medication Is a Tool

We can’t stress this enough! GLP-1s can make it easier to reduce appetite and stick to a calorie deficit, but they won’t do the work for you. Think of them as training wheels—a support system that helps you build momentum while you develop the habits needed for sustainable results.

By working on lifestyle changes while on the medication, you’ll be setting yourself up to maintain your weight loss in the long term.

2. Nutrition: Protein First

One of the most effective nutrition strategies is to build your meals around protein first. Protein supports muscle maintenance, boosts satiety, and helps balance blood sugar.

Once you’ve chosen your protein source, fill in your plate with:

Fresh, whole veggies for volume and micronutrients
Fruits for natural sweetness and fiber
Quality carbs like potatoes, squash, or quinoa for energy
Healthy fats such as avocado, nuts, or olive oil for hormone balance

This approach keeps meals satisfying, balanced, and nutrient-dense.

3. Tune Into Your Body’s Cues

GLP-1s can blunt hunger, but that doesn’t mean you should ignore your body. Start noticing:

Which foods leave you energized vs. sluggish
How meals affect your hunger hours later
What helps you sleep better or stabilizes your mood
Which combinations of meals and activities seem to accelerate your weight loss

By tracking these cues, you’ll learn what works best for your body, so you’re not relying solely on the medication to guide you.

4. Move Your Body—In Ways That Work for You

Exercise is about more than burning calories—it’s about protecting your muscle mass, boosting metabolism, and supporting overall health. It’s also about incorporating movement that feels good for your body and that you actually like. One of our biggest tips is that gravitating to the things you like means you’re more likely to do them.

Simple ways to start:

Walking after meals to support blood sugar balance
Daily walks to increase movement without added stress
Strength training a few times a week to build or maintain lean muscle
Any activity you enjoy—dancing, swimming, cycling—because consistency is what matters most

5. Hydration, Hydration, Hydration

Water is the backbone of nearly every process in your body. Staying hydrated helps with:

Digestion and nutrient absorption
Appetite regulation
Energy levels and mood
Exercise recovery

Aim for steady hydration throughout the day, not just guzzling water when you feel thirsty.

6. Choose Low Glycemic Foods

Low glycemic foods support blood sugar balance, which is especially important when you’re working toward fat loss. These foods provide steady energy without dramatic spikes and crashes.

Examples include:

Lentils, beans, and chickpeas
Berries, apples, and pears
Whole grains like oats and quinoa
Sweet potatoes over white bread or refined carbs
Grab our Low Glycemic Recipe Guide for inspiration

7. Prioritize Fiber

Fiber supports gut health, digestion, satiety, and weight management. It also slows down digestion, helping you feel fuller for longer.

High-fiber foods to add in:

Vegetables of all kinds
Fruits with skin (like apples and pears)
Chia seeds, flaxseeds, and hemp hearts
Whole grains and legumes

How to Customize These Tips for YOU

Everyone’s body is different, and your GLP-1 weight loss journey will look unique. Here are some ways to make these strategies fit your lifestyle:

Busy schedule? Focus on simple meal prep with high-protein staples (like grilled chicken, Greek yogurt, or boiled eggs).
Struggle with hydration? Keep a reusable water bottle nearby and add fruit slices for flavor.
Hate the gym? Stick to walking and bodyweight workouts you can do at home.
Digestive issues? Introduce fiber-rich foods slowly and pay attention to how your body responds.
Plateauing? Review portion sizes, track protein intake, and adjust movement.

Last Thoughts

GLP-1 medications can provide the momentum you need, but your long-term success will come from the habits you build alongside the medication. Focus on nutrition, movement, hydration, and self-awareness, and you’ll set yourself up for weight loss that lasts.

Grab our → GLP-1 Lifestyle Blueprint for a complete program with weight loss tips, over 200+ recipes, done for you meal plans and more!