
07/28/2025
🌟 5 Essential Things to Know Before Starting GLP-1 Medications Like Ozempic, Wegovy, or Mounjaro
GLP-1 medications — including semaglutide (Ozempic, Wegovy) and tirzepatide (Zepbound, Mounjaro) — are changing the landscape of weight management and type 2 diabetes care. But with millions now taking these injections, physicians want patients to understand: these drugs aren’t magic — they’re a tool that works best with the right support, guidance, and lifestyle changes.
Here’s what doctors at OFHC want you to know before you start:
1. Weight loss can include muscle loss — protect your lean body mass
GLP-1s can help many patients lose 15–21% of their body weight. But up to one-quarter of that loss may be muscle, not fat. Muscle mass is essential for strength, metabolism, bone health, and mobility — especially as we age.
💡 What you can do:
Incorporate resistance training into your weekly routine. This includes body-weight exercises, free weights, or resistance bands.
2. Start every meal with 20–30 grams of protein
Protein isn’t just for bodybuilders — it’s essential when using GLP-1s to preserve muscle and stay full. Aim for 1.0 to 1.5 grams of protein per kilogram of body weight daily. If you can’t eat a full meal, try a high-protein shake as a supplement.
🥗 Pro tip:
Build your plate:
½ fruits and veggies
¼ protein (chicken, fish, tofu, legumes)
¼ whole grains
3. You still need to move — exercise is not optional
The most successful patients on GLP-1s treat exercise like medicine. Aim for:
150 minutes/week of aerobic activity (e.g., brisk walking)
60–90 minutes/week of resistance training
Even 10-minute daily walks or light strength training can make a big difference when done consistently.
4. Hydration matters more than ever
GLP-1s often cause constipation, nausea, or dehydration — especially in the early weeks. Water helps regulate digestion, reduce side effects, and support weight loss.
🚰 Hydration checklist:
Drink 8–12 glasses of water/day
Add cucumbers, watermelon, or broth to meals
Limit alcohol, caffeine, and artificially sweetened drinks
5. Don't lie down after meals — and go easy on fried foods
GLP-1s slow down your digestion, which increases the risk of heartburn and reflux. To reduce discomfort:
Wait 2–3 hours before lying down after meals
Avoid high-fat, greasy, or fried foods
Add soluble fiber (chia seeds, oats, psyllium) to ease constipation
🎯 Final Thought: GLP-1s Are a Tool, Not a Shortcut
Clinical trials that showed impressive weight loss results combined GLP-1s with structured diet, exercise, sleep, and behavioral support. As Dr. Andres Acosta of the Mayo Clinic puts it, “Just taking the shot isn’t enough — it won’t create long-term behavioral change.”
At OFHC, we help you take a whole-person approach to weight loss. Talk to your family doctor or pharmacist today about whether a GLP-1 is right for you — and how to build a sustainable plan for success.
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