Weight loss is one of the biggest topics we chat about with our guests at our wellness retreat. With the rise in use of GLP-1’s for weight loss and a general curiosity around them, we thought providing guidance might be helpful for those in search of it. GLP-1 medications have been a powerful tool for many individuals in managing weight and blood sugar levels. However, if you’re planning to transition off these medications, it’s important to have a solid strategy in place to maintain your progress and support your overall health. Below are key tips to help you successfully navigate this transition with healthy lifestyle habits.

1. Prioritize Protein

Protein plays a crucial role in managing hunger, stabilizing blood sugar, and maintaining muscle mass. As your appetite may increase after stopping GLP-1 medications, ensuring adequate protein intake can help you stay full and satisfied. Aim to include a high-quality protein source with every meal, such as lean meats, fish, eggs, tofu, legumes, or Greek yogurt.

2. Be Mindful of Portion Sizes

Without the appetite-suppressing effects of the medication, portion control becomes even more important. Developing a strategy that works for you can help prevent overeating. You can:

Use a food tracking app like MyFitnessPal or Cronometer.
Practice the “eyeball method” by estimating portions based on your hand size (e.g., a palm-sized portion of protein, a fist-sized serving of vegetables).
Use smaller plates and bowls to naturally control portions.

GET THE GLP-1 BLUEPRINT!

3. Stay Hydrated

Hydration is essential for digestion, metabolism, and appetite regulation.
Being fully hydrated is also a requirement for proper absorption of nutrients which enables your body to function optimally.
Sometimes thirst is mistaken for hunger, leading to unnecessary snacking.
Aim to drink at least half your body weight (in ounces) of water daily and include herbal teas or flavored water if plain water feels monotonous.
Add fresh lemon slices, muddled berries or herbs such as mint to your water for a freshened up taste.

4. Optimize Nutrition for Overall Health

A balanced diet rich in whole, nutrient-dense foods will help you maintain stable blood sugar and energy levels. Focus on:

Colorful fruits and vegetables for vitamins, minerals, and fiber.
Healthy fats like avocados, nuts, seeds, and olive oil.
Complex carbohydrates such as quinoa, sweet potatoes, and whole grains to provide steady energy.

5. Keep Moving

Regular physical activity is essential for maintaining energy balance and regulating blood sugar levels. Incorporate a mix of:

Strength training to preserve muscle mass.
Cardiovascular exercise like walking, cycling, or swimming.
NEAT (non-exercise activity thermogenesis) by increasing daily movement through activities like taking the stairs, standing more, or doing housework.

ADDITIONAL THOUGHTS

Each person’s experience transitioning off of any GLP-1 medication will be different. It’s important to tune into your own body to understand what works best for you. Experiment with different strategies to find what feels right and what helps you manage hunger, blood sugar, energy levels and your weight.

For additional tips and guidance, get our GLP-1 Blueprint for Weight Loss & Wellness