My Real GLP-1 Tips That Actually Work (After maintaining for 14 Months, down 50 Pounds)

I’ve been getting so many messages asking for my best GLP-1 tips lately. It makes sense, with all the noise out there about what you should and shouldn’t do. Some of it’s helpful, some of it’s completely overwhelming, and some of it just doesn’t match real life.

So I thought I’d share what’s actually working for me after almost 50 pounds down and 14 months of maintaining that loss on my GLP-1 weight loss journey. These aren’t medical recommendations, obviously I’m not a doctor, just what I’ve learned along the way.

Repeat Meals Can Actually Save Your Sanity

You don’t need to reinvent the wheel every single day with meals. I know that sounds boring, but having go-to meals that you can rely on has been so clutch for my sanity.

When you’re navigating the appetite changes that come with GLP-1, the last thing you want is decision fatigue around food. I have maybe 10 reliable breakfasts, lunches, and dinners that I rotate through. It takes the guesswork out of meal planning when my brain is already managing three kids’ schedules and everything else.

Don’t Be Scared to Go Up in Dose When You Need To

This one’s big. There’s no award for staying at the lowest dose if that’s not what’s working for your body. I see so many people feeling like they’re failing if they need to increase their dose, but that’s not the case at all.

All bodies and journeys are different, and it’s completely normal if yours needs more medication. The goal is finding what works for you, not proving you can get by on less. Your doctor prescribed this for a reason, and they know how to adjust it properly.

A GLP-1 Should Quiet Food Noise, Not Eliminate Hunger

Here’s something I wish I’d understood earlier: you’re still human, and humans are meant to feel hunger cues. Don’t be scared of feeling hungry sometimes.

What should change is the constant, obsessive thoughts about food. You should be able to eat when you’re hungry, stop when you’re satisfied, and move on with your life without food taking up mental real estate all day long.

Feeling hungry is normal and needed. What’s not normal is thinking about your next meal while you’re still eating your current one.

Why Hydration Matters More Than You Think

You don’t want to be dehydrated, especially on a GLP-1. Dehydration can make you feel lethargic, give you headaches, make you feel dizzy, all of that. And when you’re eating less overall, it’s easy to forget about drinking enough water.

I try to drink water even if I’m not feeling thirsty because it’s just so needed. Especially with three kids running around and trying to keep up with everyone’s schedules, I need all the energy I can get.

Try Not to Skip Meals, Even When You’re Not Super Hungry

This has been a game changer for me. Even if I’m not overly hungry, eating enough keeps me feeling energetic, helps protect my muscle as I lose weight, and honestly helps with nausea too.

Typically the few days following my injection, I’m not overly hungry, so I lean on higher nutrient-dense foods. I’ll sip on things like bone broth or protein smoothies, add avocados to meals, eat regular almond butter, have a handful of nuts, use regular olive oil when cooking. It’s been a weird shift from always looking for low-calorie options, but I pack those lower-appetite days with higher-calorie, nutritious foods.

You’ll most likely be way hungrier the day or two before your next injection, and that’s totally normal and wanted.

Remember, It’s a Tool, Not Magic

While yes, some days I do feel like there’s some magic happening, really the medication just makes the daily fight easier. But it doesn’t do the work for you.

You’ll still want to make balanced choices, move your body, and build new habits. Only now it won’t be such an uphill battle. The medication quiets a lot of the noise that made healthy choices feel impossible before.

How I’ve Been Moving My Body

It’s no secret if you’ve been following me that dedicating specific time to working out has never been my strong suit. But that doesn’t mean I don’t get creative to make sure I’m protecting my muscle and keeping my body moving.

I’ve done little things like when I do laundry, I take each person’s pile up one by one instead of putting it in one basket, so I get more steps. If I’m craving something for three or four minutes instead of playing on my phone, I’ll do wall push-ups or squats. When I clean my kitchen cabinets or my house, I put on wrist weights.

And I do try to do some type of YouTube strength training video with light weights 2 to 3 times a week. Get creative in a way that fits for you and don’t beat yourself up if you can’t spend hours in the gym. It all adds up.

Be Realistic with the Scale and Focus on Non-Scale Victories

I can’t tell you how many messages I get from people feeling like they’re not losing fast enough. And I get it, we all want the weight to come off overnight, whether we’re on a GLP-1 or not.

But healthy, sustainable weight loss is about 1 to 2 pounds per week. That’s not saying you can’t lose more than 2 pounds in a week once in a while, but you really shouldn’t want to lose much more than that consistently.

In the meantime, focus on the non-scale victories like more energy, better bloodwork, your clothes fitting better. Take pictures and save some clothes from before, and you’ll see the changes happening as you go.

Why Protein and Fiber Are Your New Best Friends

Protein protects your muscle mass and helps you stay full. Fiber helps you stay regular and helps with digestion. Both are so important when you’re losing weight.

Everyone’s goals will be different, but for me I try to never eat less than 25g of fiber (this is the recommended amount for most women) and 100g of protein a day. It’s not always perfect, but consistency with these goals has really helped.

These are just the things that have worked for me over the past year and a half. Your journey might look totally different, and that’s completely normal. The key is finding what feels sustainable for your real life, not what looks good on paper.

If you’re looking for more practical tips like this, check out some of my recent posts about what I actually eat on GLP-1 days.