GLP-1 dos and don’ts — your step-by-step guide to making it work

Peter Paumgardhen | Last update: 1st May 2025

Your step-by-step guide to making it work

Starting a weight loss journey with GLP-1 treatments can be life-changing — and this GLP-1 dos and don’ts guide helps ensure you make it work with a clear, long-term strategy. This guide aims to help you create a comprehensive plan that includes mindset, nutrition, exercise, and consistent habits. Whether you’re beginning your journey or seeking to enhance your current progress, the tips and strategies provided here will help you achieve sustainable success. By focusing on practical steps and steering clear of common pitfalls, you’ll be better prepared to reach and maintain your weight loss goals with confidence.

1. Adopt a long-term mindset

Do: View GLP-1 treatments as tools for sustainable weight management, not quick fixes. Gradual progress and lifestyle changes are key to long-term success.

Don’t: Rely solely on medication without addressing the habits and routines that support weight loss. Focusing only on the short-term may lead to setbacks later.

Why mindset matters

Many people start weight loss journeys with high motivation but lose momentum over time. Building a mindset focused on gradual, sustainable progress can keep you grounded when challenges arise. Remember that setbacks are normal, but staying committed to your long-term health goals will yield the best results.

2. Fuel your body with the proper nutrition

Do: Prioritise nutrient-rich meals with lean proteins and fibre to stay full, preserve muscle mass, and support digestion. Plan your meals in advance to stay on track.

Don’t: Skip meals or drastically cut calories. Extreme dieting can lead to fatigue, muscle loss, and a slower metabolism. Instead, maintain a sustainable caloric deficit that supports energy levels and overall health.

Meal prep and planning tips

• Create weekly meal plans: Ensure each meal includes proteins, vegetables, and healthy fats.
• Stock up on essentials: Keep pantry staples like quinoa, beans, and frozen vegetables ready for quick meals.
• Prepare grab-and-go snacks: Options like nuts, seeds, and yoghurt help you avoid unhealthy choices when hunger strikes.

3. Exercise tips from your GLP-1 weight loss guide: Incorporate regular exercise

Do: Focus on strength training to preserve muscle mass and boost metabolism. Start with low-impact activities like walking or swimming, then gradually increase intensity.

Don’t: Rush into intense workouts without preparation. Pushing too hard too soon can lead to injuries and setbacks. Start slowly and build momentum.

Building an exercise routine

• Begin with low-impact exercises: Walking, cycling, or yoga is ideal for beginners.
• Incorporate resistance training: Use bodyweight exercises or light weights to strengthen muscles.
• Track progress: Keep a journal or use fitness apps to monitor improvements and stay motivated.

4. Build habits and routines that last

As part of your GLP-1 dos and don’ts strategy, building consistent habits can make or break your long-term success.

Do: Develop realistic routines that fit your lifestyle — consistent meal times, planned workouts, and habits you can stick to long-term.

Don’t: Leave your progress to chance. A lack of structure can lead to inconsistency and setbacks. Track progress, make adjustments, and seek support if needed.

Building consistency

• Set reminders: Use phone alerts or apps to remind you of meal times and workouts.
• Celebrate small wins: Reward yourself for consistency with non-food treats like new workout gear.
• Stay flexible: Life happens—adjust plans as needed without guilt.

5. Manage side effects proactively

Do: Be aware of common side effects like nausea and constipation. Address them early by staying hydrated, adjusting your diet, and consulting your healthcare provider if needed.

Don’t: Ignore symptoms. Unchecked side effects can derail your progress. Seek professional advice to keep treatment on track.

Tips for managing side effects

• Hydrate regularly: Aim for at least eight glasses of water per day.
• Eat small, frequent meals: This reduces nausea and stabilises energy levels.
• Talk to your doctor: Address persistent issues early to prevent complications.

6. Leverage community support

Do: Connect with others who share your journey. Communities like SlimrChat provide encouragement, accountability, and practical advice to help you stay motivated.

Don’t: Go it alone. Weight loss is challenging, and having a support network can make all the difference. Share your experiences and learn from others.

Why support matters

Studies show that individuals who participate in support groups are more likely to achieve and maintain weight loss. Being part of a community helps combat isolation, provides accountability, and offers valuable insights from others navigating similar challenges.

7. Focus on long-term results

Do: Use GLP-1 treatments as part of a broader commitment to health. Sustainable nutrition, exercise, and self-care habits are crucial for maintaining results beyond treatment.

Don’t: Stop treatment without a plan. Consult your healthcare provider to transition off medication safely and maintain your progress.

Keeping results sustainable

• Continue healthy habits: Stick to meal planning and workouts even after treatment.
• Monitor weight changes: Track progress to catch early signs of weight regain.
• Seek ongoing support: Maintain connections with your community and health professionals.

Summary of Key Steps for Success

• Adopt a long-term mindset: Treat GLP-1 medications as tools for sustainable health, not shortcuts to quick results.
• Fuel your body wisely: Choose protein- and fibre-rich foods, avoid extreme dieting, and maintain balanced nutrition.
• Exercise consistently: Start slowly, prioritise strength training, and build intensity over time.
• Create sustainable habits: Establish routines that fit your lifestyle, keep you consistent, and avoid getting overwhelmed.
• Manage side effects effectively: Address challenges early with diet adjustments and professional guidance.
• Engage with community support: Connect with others for advice, encouragement, and accountability.
• Stay focused on long-term goals: Use GLP-1 treatments as part of a lasting health strategy, and plan transitions off medication carefully.

Read more on preparing yourself with our articles How Much Weight Will I Lose on Weight Loss Drugs? and The Most Common Side Effects of Weight Loss Drugs and How To Deal With Them

Ready to take charge of your journey?

GLP-1 treatments are just one piece of the puzzle — follow these GLP-1 dos and don’ts to maximise your chances of long-term success. Pair them with balanced nutrition, exercise, and lasting habits to unlock their full potential. Looking for more tips and inspiration? Sign-up to SlimrChat and download our free e-book for a deeper dive into making GLP-1 treatments work for you.