So, you’ve started Wegovy (semaglutide). That’s a huge step toward taking control of your health! This powerful medication works by mimicking a hormone that targets areas of the brain involved in appetite regulation, helping you feel fuller longer and reducing cravings.
But Wegovy is most effective when it’s part of a holistic strategy. Think of it not as a magic bullet, but as a powerful tool that helps you build sustainable, healthy habits. If you’re looking to maximize your results, here are five key ways to increase weight loss on Wegovy.
1. Prioritize Protein at Every Meal
With Wegovy naturally curbing your appetite, it’s crucial to make every calorie count. This is where protein becomes your best friend.
- Why it works: Protein is the most satiating macronutrient. It keeps you feeling full and satisfied, which synergizes perfectly with Wegovy’s appetite-suppressing effects. This makes it easier to stick to a calorie deficit without feeling deprived. Additionally, a high-protein diet helps preserve lean muscle mass while your body loses fat. Maintaining muscle is vital because it keeps your metabolism running efficiently.
- How to do it: Aim to include a source of lean protein in every meal and snack. Excellent choices include:
- Grilled chicken or turkey breast
- Fish (like salmon, tuna, or cod)
- Eggs and egg whites
- Greek yogurt, cottage cheese
- Tofu, tempeh, and lentils
2. Embrace Mindful and Slow Eating
Wegovy slows down gastric emptying, meaning food stays in your stomach longer. Eating too quickly can overwhelm your digestive system and lead to uncomfortable side effects like nausea. Slowing down is both a comfort strategy and a weight-loss booster.
- Why it works: It takes about 20 minutes for your brain to receive the “I’m full” signal from your stomach. By eating slowly, you give Wegovy and your body’s natural signals time to sync up, preventing overeating. This practice helps you recognize true fullness cues, allowing you to stop eating when you’re satisfied, not stuffed.
- How to do it:
- Put your fork down between bites.
- Chew your food thoroughly.
- Take sips of water during your meal.
- Avoid distractions like TV or phones while eating. Focus on the taste, texture, and experience of your food.
3. Find Your Movement Sweet Spot
Exercise is a critical component for anyone on a weight loss journey, and it’s no different with Wegovy. The goal is to move your body in a way that feels good and is sustainable.
- Why it works: Combining Wegovy with exercise creates a powerful “calories in, calories out” synergy. Furthermore, physical activity helps counter the slight muscle loss that can occur with any weight loss, ensuring the majority of what you shed is fat. It also boosts your mood and energy levels.
- How to do it: A combination is often best:
- Strength Training (2-3 times per week): Lifting weights, using resistance bands, or doing bodyweight exercises (like squats and push-ups) builds metabolically active muscle.
- Cardio (150+ minutes per week): Brisk walking, cycling, or swimming helps burn calories and improves cardiovascular health. Listen to your body—if you have less energy due to a lower calorie intake, a moderate walk is better than an intense workout.
4. Hydrate, Hydrate, Hydrate!
This might be the simplest yet most overlooked tip. Proper hydration is non-negotiable for optimal health and can significantly impact your weight loss efforts.
- Why it works: Water is essential for every metabolic process, including fat burning. Sometimes, thirst can be mistaken for hunger; staying hydrated can help you differentiate between the two. It also helps manage common Wegovy side effects like constipation.
- How to do it:
- Aim for at least 64-100 ounces of water per day, more if you are active.
- Carry a reusable water bottle with you.
- Start your day with a glass of water and drink one before meals.
- Herbal teas and sugar-free electrolyte drinks are also great options.
5. Plan for Success with Meal Prep
“Failing to plan is planning to fail.” This adage is especially true on Wegovy. When your appetite is low and you’re pressed for time, it’s easy to grab whatever is convenient, which may not be the most nutritious choice.
- Why it works: Meal prepping ensures you have healthy, portion-controlled meals ready to go. It removes the daily stress of deciding what to eat and helps you resist the temptation of less healthy takeout or processed snacks.
- How to do it:
- Dedicate a few hours on the weekend to prepare staples: grill chicken, chop vegetables, cook a batch of quinoa or brown rice.
- Portion snacks into containers (e.g., a handful of nuts with a cheese stick).
- Prepare simple, freezable meals like soups or chili for days you don’t feel like cooking.
The Most Important “Way”: Partner with Your Healthcare Provider
While these five strategies are powerful, the single most important factor for success is maintaining open communication with the healthcare provider who prescribed your Wegovy. They can help you titrate your dose correctly, manage any side effects, and provide personalized advice tailored to your unique health profile.
By combining the power of Wegovy with these foundational healthy habits, you’re not just losing weight—you’re building a lifestyle that will help you maintain your results and feel your best for years to come.