A Complete Guide to Help You Manage Your Weight Loss Journey

Welcome to Your Weight Loss Journey

If you're starting Mounjaro, Wegovy or Ozempic — whether for weight loss or to help manage Type 2 diabetes — you're taking a big step toward better health. This new class of medication can be transformative. But like any powerful tool, it's most effective when combined with smart, intentional choices.

This guide gives you a complete overview of what to expect, what to eat, how to manage side effects, and how to support your body along the way — including what many overlook: micronutrient support when calorie intake drops.

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Your GLP-1 weight loss medications Journey Series: Read Next

Here’s your complete reading path:

1) How GLP-1 weight loss medications work (And Why That Matters)
2) What to Eat on Weight Loss medication: Fuel That Supports Your Goals
3) The Micronutrient Gap: The Hidden Challenge
4) Managing Side Effects on GLP-1 Medication
5) Lifestyle Tips on GLP-1 Medication: Exercise, Sleep, Stress Management
6) Mindset and Motivation

1) How GLP-1 weight loss medications work (And Why That Matters)

GLP-1 stands for glucagon-like peptide-1, a hormone your body naturally makes. Medications like Ozempic, Wegovy, and Mounjaro copy or enhance this hormone's effects.

These drugs:

    Help lower blood sugar (originally used for type 2 diabetes)

    Reduce appetite and slow down digestion

    Often lead to significant weight loss

This means you’ll likely eat less — often without trying. Many users report appetite drops so steep they’re eating only 800–1200 calories per day.

That’s powerful — but it also creates a nutritional gap you must manage intentionally.

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2) What to Eat on GLP-1 medication: Fuel That Supports Your Goals

Eating less is easy — but eating well is what helps you thrive.

Focus On:

  • Protein – supports muscle, metabolism, and keeps you fuller
  • Fibre – promotes digestion and stabilizes blood sugar
  • Hydration – reduces nausea, supports kidney and gut health

Watch Out For:

  • Skipping meals (too often)
  • Fat-heavy meals (can worsen nausea)
  • Sugary or processed “comfort” foods

Small portions = higher nutrition density required. Every bite should work for your body.

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3) The Micronutrient Gap: The Hidden Challenge

What most people don’t realise: even with a “normal” appetite, today’s diets often fall short on essential vitamins and minerals.

Why? Because the majority of our food comes from a small number of supermarket supply chains — where shelf life, appearance, and yield matter more than nutrient density. So even fresh-looking food can be surprisingly depleted.

Now layer in a GLP-1 medication.

You're eating less — but your body still needs the same daily nutrition. In fact, less food means less opportunity to get what you need. And vitamins and minerals are the first to drop off.

Even with careful calorie-restricted choices, it’s nearly impossible to meet your micronutrient needs through supermarket food alone.

This shortfall can show up as:

1) Dull skin, brittle hair or nails

2) Feeling cold, fatigued, or mentally foggy

3) Irritability, low mood, or even muscle loss

Because fuelling your body is about more than just eating less — it’s about eating smart.

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4) Managing Side-Effects on GLP-1 Medication

Most users experience some side effects — especially in the first few weeks or after dose increases. The most common include:

  • Nausea or burping
  • Feeling cold
  • Constipation or bloating
  • Appetite swings
  • Low energy

With the right strategies — bland meals, hydration, ginger, probiotics, gentle movement — most of these can be managed or minimized.

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5) Lifestyle Tips on GLP-1 Medication: Exercise, Sleep & Stress Management

Even 10–20 minutes of movement a day can help:

  • Boost metabolism
  • Improve digestion
  • Support mental clarity
  • Maintain muscle during weight loss

You don’t need to go hard. Walking, light strength training, stretching, or yoga are perfect starting points.

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6) Mindset & Motivation: The Long Game

GLP-1 medication changes your appetite. But success comes from changing your habits and how you relate to food.

Normalize plateaus. Celebrate non-scale wins. Track your progress — but also your energy, confidence, and clarity.

GLP-1's are a tool. You are the driver.

The more you understand your body’s needs — nutritionally, emotionally, and physically — the more successful (and sustainable) your journey becomes.

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