5 Common Mistakes Women Make on GLP-1 Weight Loss Medications (And How to Fix Them)

Are you using a GLP-1 medication like Mounjaro or Wegovy to support your weight loss - and wondering if you're doing everything right for your body? 

You're not alone. Many women start these medications with high hopes, but without the right guidance, it's easy to fall into a few common traps. 

In this post, I’ll walk you through the five most common mistakes women make when using GLP-1 medications - and what you can do instead to feel better, stay nourished, and get the results you deserve.

1. Skipping meals 

Because weight loss medications suppress appetite and increase feelings of fullness, it's very common for women to skip meals — simply because their hunger cues aren’t as strong as before.

At first, for women who have been experiencing constant thoughts of food (or “food noise”) for a long time – the thought of skipping meals is exciting and, fewer meals = less calories= quicker weight loss, right? 

Wrong! Fewer meals = less opportunity to meet protein and fibre requirements = further muscle mass loss and constipation! 

If you are not feeling hungry, it is important that you try and stick to as regular a meal pattern as possible. If you can’t face food- try a protein shake, or a homemade smoothie made with Greek yoghurt, oats and fruit! 

Regularly skipping meals may put you at risk of losing muscle mass, reduced bone strength, hair loss, weakened immunity, nutrient deficiencies, fatigue, and slower weight loss.

If you feel that you are struggling to get that nutrition in and are worried about the long term, I can help you: https://www.diet-matters.com/contact 

2. Not eating enough protein 

When quick weight loss occurs (as a result of weight loss injections such as Mounjaro or Wegovy) - you are at risk of losing muscle mass. And, as a woman, particularly over the age of 35 - you are even more at risk of muscle loss due to reducing oestrogen.

What can you do about this?  

• Try and include protein at each meal and snack with eggs/ fish/ dairy/ beans and pulses/ chicken/ red meat

• Spread your intake out over the day, this will mean that you are optimising your body’s absorption of the protein; and helping to control your blood sugar levels better.

  
  

Are you wondering how much protein you need; and how you can actually get it into your diet? I can provide you with support and guidance to help you reach your goals.

https://www.diet-matters.com/work-with-me 

3. Not meeting fluid requirements 

You might be feeling nauseous as a result of the medication; or you are struggling to get into the habit of drinking regularly… 

If you are not drinking enough fluids, this could lead to constipation, fatigue, reduced cognitive function, worsening nausea; and increased risk of urinary tract infections.

Hydration is essential for gut health, skin health, and overall wellbeing. 

Try the following to ensure you increase that fluid intake: 

• Have a realistic goal

• Buy yourself a water bottle that you actually want to drink out of

• If you are desk bound during the day – have a bottle on your desk and ensure you finish it once/ twice to meet that goal

• If you are on the go, carry a water bottle with you

• If plain water does not appeal to you - try herbal teas, no added sugar squash, adding fruit/ fresh mint to water to make it more interesting

• Set reminders on your phone/ have post its on your desk to remind yourself to drink 

4. Not getting enough fibre in 

If you are not meeting your fibre needs – you could be at risk of constipation, poor gut health, and nutrient deficiencies. 

Fibre is often forgotten – but so important!  

Fibre rich foods: 

• Help to make a meal more satisfying as fibre helps to fill you up and control blood sugar levels better

• Are more nourishing as they tend to be higher in vitamins and minerals

• Help to reduce the risk of constipation (as long as fluid requirements are being met!)

Are you wondering how on earth you are going to get enough fibre? It can be challenge for sure, especially if it is something you have not prioritised in the past.  

Isabelle can give you advice and helpful tips to support you in making these positive changes. 

https://www.diet-matters.com/

5. Not incorporating strength training 

For women in their midlife – including strength training in their lifestyle is important. 

For women in their midlife using GLP1 medications – including strength training is a non-negotiable!

As discussed earlier – the risk of muscle loss is real (due to weight loss, and due to changing hormones); and will mean that you will be more prone to injuries as you age; and that you will be more at risk of weight gain if you decide to stop the Mounjaro or Wegovy. 

If this is something that you have never tried before – start gentle, and use your body weight. 

Check out this link for basic strength training exercises that you can do at home and progress using weights: 

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/strength-exercises 

If you are more advanced and are needing expert guidance, reach out to Isabelle and she can give you recommendations.

I hope you found this blog useful, please feel free to contact me on isabelle@diet-matters.com if you have any questions!