The new year is here and spring is already around the corner! It’s time to take charge of your health. Are you ready to start losing weight with semaglutide? Here are some quick and easy tips to help you make the most out of your GLP-1 agonist.
Semaglutide causes your stomach to empty more slowly, so eating smaller meals will help prevent stomach issues. You may opt for four or five mini-meals instead of three larger ones to keep energy consistent and minimize stomach discomfort and nausea.
Foods that want to exit the stomach quickly compete with the action of semaglutide to slow stomach emptying. Avoiding them will help to minimize side effects, particularly nausea. Foods to avoid include high-fat foods that do not contain fiber such as butter, processed foods like chips and donuts, fruit juices such as orange juice, and other foods high in sugar like cookies, cakes, and sugar-sweetened yogurt.
If you’re not avoiding it completely, aim to limit your alcohol intake while using semaglutide. Alcohol also tries to exit the stomach quickly and can lead to increased nausea.
Consume at least 64oz of non-caffeinated liquid each day. Your morning cup of coffee doesn’t count! Caffeine is a diuretic, meaning it can cause dehydration. At MyHealth1st we recommend drinking reverse osmosis water, and our favorite brand for reverse osmosis filtration is AquaTru.
Focus on WHOLE foods like lean protein, vegetables, whole grains, beans, fruits, and healthy fats. At MyHealth1st, we also recommend our patients follow their Blood Type Diet and optimize their macro intake (macronutrients: Carbs, Fats, and Protein). Stay tuned for our upcoming blog mini series on macros to supercharge your weight loss and transform your body composition.
To help maintain muscle mass while losing weight on semaglutide, add protein-rich foods to every meal. These include beans, whole grains, soy products, and lean meats including turkey and seafood. One of our new favorite products, Perfect Aminos can help you hit your protein targets and gain or maintain lean muscle mass. Packed with essential Amino Acids, it contains no calories and will not break a fast.
Exercise is beneficial for any health journey as it improves cardiovascular fitness, mood, and sleep while helping to maintain weight loss. However, when taking semaglutide, think strength training. Research shows that muscle mass can be lost more readily while taking semaglutide but this can be counteracted with weight-bearing exercise. Examples include squats, push-ups, pull-ups, lunges, lifting free weights, and using resistance bands.
Remembering these tips can ensure you make the most of your weight loss journey with semaglutide and improve your health for a lifetime. Ready to get started? Contact us for more information on our weight loss program and health coaching sessions so you, too, can transform your body with help from our fat loss and lean bulking protocols.
Dr. Jane Bowser is a certified health coach, nutritionist, and personal trainer, blending academic expertise with a passion for holistic wellness.
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