Your Medical Weight Loss Journey

Step 1 — Clean hands: Wash your hands thoroughly with soap and water before handling your pen or syringe.

Step 2 — Inspect: Check the medication for clarity. Do not use if it appears cloudy, discolored, or contains particles.

Step 3 — Prepare site: Clean the injection site with an alcohol swab and let it air dry for 10 seconds.

Step 4 — Inject: Pinch a fold of skin gently, insert the needle at a 90° angle, and press the dose button fully. Hold for 5–10 seconds before removing.

Step 5 — Dispose: Place used needles in a sharps container immediately. Never recap or reuse needles.

Aim for at least 60–80 grams of protein per day (your provider may give you a personalized goal). Protein preserves muscle mass while you lose fat — this is critical.

Good sources: chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, legumes, and protein shakes. Always eat protein first at every meal before carbohydrates.

Drink at least 64 oz (8 cups) of water daily. GLP-1 medications can reduce hunger cues, which also reduces thirst signals — so drink intentionally throughout the day.

Limit alcohol, sugary drinks, and excessive caffeine. These contribute empty calories and can worsen nausea or dehydration.

Your appetite will decrease significantly on this medication. Start with small portions (about ½ to ¾ of a typical plate) and stop eating when comfortably satisfied — not full.

Eat slowly and take breaks between bites. Eating too quickly while on GLP-1 therapy commonly causes nausea, vomiting, or discomfort.

Nausea, vomiting, and diarrhea are the most common side effects, especially when starting or increasing your dose. These typically improve within 2–4 weeks.

To reduce nausea: eat smaller meals, avoid greasy or spicy foods, stay upright after eating, and take your injection with food if needed.

Constipation may also occur. Increase fiber-rich foods, stay hydrated, and talk to your provider if it persists beyond a week.

Aim for at least 150 minutes of moderate-intensity activity per week — about 30 minutes, 5 days a week. Walking, swimming, cycling, and dancing all count.

Include strength training 2 days per week. Lifting weights or using resistance bands preserves and builds muscle, which is especially important during weight loss.

If you are new to exercise, start small — even 10-minute walks after meals help with blood sugar and metabolism. Gradually increase as you feel stronger.

Eat without distractions. Sit at a table away from screens. This helps your brain register fullness signals before you overeat.

Take 20 minutes to eat each meal. Your brain needs time to receive satiety signals from your gut — rushing meals leads to overconsumption.

Before eating, ask yourself: “Am I physically hungry, or eating out of stress, boredom, or habit?” Emotional eating is common and worth discussing with your care team.

Consider keeping a simple food journal — even for a few weeks. Tracking what and when you eat builds self-awareness without requiring perfection.