Tips and Tricks While on Semaglutide
By Lizzie Streit, MS, RDN, LD
Semaglutide, a glucagon-like peptide-1 (GLP-1) receptor agonist, is found in popular medications like Ozempic and Wegovy. When combined with healthy dietary and lifestyle habits, it can be very helpful in aiding in weight loss. Many people experience excellent results when taking semaglutide and even see improvements in weight-related health issues in addition to dropping extra pounds.
However, getting the most out of semaglutide involves more than simply taking injections. There are several tips and tricks you can implement to assist with an effective and safe use of the medication. Read on to learn more about these suggestions.
How Semaglutide Works
The main function of semaglutide is imitating hormones, specifically the GLP-1 hormone that gets released after eating and regulates satiety. It can help you feel full and eat less as a result. Medications with semaglutide also have benefits outside of weight loss. They may help treat type 2 diabetes and assist in decreasing blood pressure, cholesterol levels, and blood sugar. These additional effects are one of the main reasons semaglutide is considered a revolutionary tool for treating and managing obesity and related issues.
What to Do to Get the Best Results from Semaglutide
Due to the way semaglutide works, the medication can lead to unwanted side effects in addition to the desired outcomes. Since it slows down digestion, people may experience nausea, stomach pain, bloating, gas, and other gastrointestinal-related issues after eating large portions or foods that take a long time to digest. In addition, it’s possible to lose muscle as well as fat if you cut back on protein or calorie intake too much due to decreased appetite.
Here are our top tips for limiting the side effects of semaglutide and boosting your chances of getting the best results instead:
Limit large portions. Instead of eating larger meals, try having smaller portions that won’t take too long to digest and cause stomach issues. That may mean you need to change up your routine and eat more often in order to meet your energy needs. Keep your refrigerator and pantry stocked with healthy foods that you can easily put together when it’s time to eat. Some easy small meals include hard boiled eggs and fruit, avocado on whole wheat toast, and Greek yogurt with roasted sweet potatoes and cinnamon.
Eat more slowly. One way to get used to having smaller portions is to slow down when eating. If you focus on mindful eating, including taking your time to fully chew and swallow before having another bite of food, you may be less likely to overeat and feel sick afterwards. Limit distractions, such as screens or work, while eating and instead keep your mind on the meal at hand.
Cut way back on (or avoid) alcohol. Drinking alcohol while on semaglutide may make some side effects worse, due to how it’s processed by the body. Alcohol can irritate the stomach and slow down digestion, which may be especially problematic if you’re already experiencing tummy troubles from your medication. Furthermore, alcohol may have unwanted effects on blood sugar levels and cause them to drop too low while taking semaglutide. Interestingly, some people report that they do not crave or desire alcohol when on semaglutide compared to before taking the medication. However, this isn’t the case for everyone, so some people may need to consciously reduce alcohol intake more than others.
Drink water instead! Staying hydrated has always been considered an important habit for overall health, and it’s still vital if you’re taking a semaglutide medication. If you experience nausea as a side effect, dehydration may make it worse. Try drinking water throughout the day, via small sips instead of large gulps. And remember, even though you may feel full, it’s possible you haven’t gotten enough to drink. If plain water sounds unappetizing to you, add fresh fruit or herbs, try an unsweetened, flavored sparkling water, or add herbal teas to the mix.
Limit foods that cause side effects. In addition to large portions, certain foods can worsen digestive side effects. Limit high-fat foods, especially those rich in saturated or trans fats like ice cream and fried foods, and watch added sugar intake. Even foods that are high in natural sugars, such as dried fruits, may contribute to side effects if eaten in large amounts. Ideally, non-starchy vegetables, fresh fruits, low-fat dairy, and lean proteins should make up the majority of your weight loss meal plan. However, remember that these tips may not be best for everyone. Since foods affect people in different ways, it’s recommended to discuss individualized dietary recommendations with your healthcare provider or registered dietitian.
Increase activity and incorporate strength training. As you may be aware, semaglutide is not a magic bullet. It’s still important to eat well and exercise regularly to promote overall health and enhance the effects of the medication. Physical activity is excellent for heart health and mood and can also help with side effects such as gas and bloating. Brisk walking, jogging, Pilates, yoga, gardening, and even household cleaning all count as forms of exercise. Furthermore, in order to maintain muscle while you are losing fat, strength training should be incorporated into your workout routine approximately two times a week.
Set a realistic weight loss goal. Many people experience excellent weight loss results with semaglutide. However, losing too much weight too fast could possibly lead to muscle loss, sagging skin, bone loss, or even some nutritional deficiencies. That’s why it’s so important to still eat enough and include a variety of foods while on a medication that promotes weight loss. Losing one to two pounds per week is an appropriate goal for many people on semaglutide. However, keep in mind that you may lose more or less depending on your starting weight and individual circumstances. Always discuss the best weight loss goals for you with your healthcare provider.
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