09/03/2025
GLP-1 receptor agonists (like semaglutide, liraglutide, etc.) can be very effective for weight loss, but preventing weight regain requires intentional effort beyond just taking the medication. Here are three important things to focus on while using GLP-1 to help maintain your results long term:⸻1. Build Sustainable Eating Habits • Why it matters: GLP-1 medications reduce appetite, but when the dose is reduced or stopped, hunger can return—and if habits haven’t changed, weight can come back. • What to do: • Focus on high-protein, high-fiber, and whole-food meals to promote satiety. • Avoid ultra-processed, high-sugar foods even if you don’t crave them during treatment. • Create a routine of regular meals to avoid binge-eating once hunger returns.⸻2. Incorporate Consistent Physical Activity • Why it matters: Exercise helps preserve muscle mass during weight loss and is a major factor in long-term weight maintenance. • What to do: • Aim for at least 150–300 minutes of moderate-intensity activity per week (e.g., brisk walking, swimming). • Include strength training 2–3 times per week to maintain lean muscle, which supports metabolism. • Choose activities you enjoy to make it sustainable, not a chore.⸻3. Prioritize Mindset, Stress, and Sleep • Why it matters: Emotional eating, stress, and poor sleep are major triggers for weight regain—especially when appetite suppression wears off. • What to do: • Manage stress through mindfulness, therapy, journaling, or relaxation techniques. • Get 7–9 hours of quality sleep—poor sleep increases hunger hormones. • Develop coping strategies for emotional triggers (boredom, anxiety, sadness) without using fo
