Dos and don’ts – SlimrChat community’s step-by-step guide to making weight loss drugs work

Peter Paumgardhen, Anna-Louise Dearden | Last update: 14th September 2025

Starting a weight loss journey with GLP-1 treatments can be life-changing. Within our Slimrchat community and our network of experts, we hear about these unbelievable achievements, but also about the pitfalls and challenges people face. Listening to all of your stories, we’ve created this dos and don’ts guide to help you have a clear, long-term strategy. We can 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, these tips and strategies can 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. Ready? Of course you are…

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 will lead to setbacks later.

Why mindset matters

Many of our community 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. SlimrChat member Jen shares her tip on mindset: “When you first start, you’re all fired up, and the weight loss can be large. The key is to stay focused further down the line when the novelty has worn off, and the losses may have slowed down. It’s not just about getting into smaller clothes sizes, it’s your long term health too. Slow and steady wins the race.”

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.

SlimrChat founder Robert Price is now in maintenance and says most days he has two meals a day. “Eating a later breakfast and earlier dinner works well for me these days – it may not have done in my past when I was out entertaining a lot (which probably kept me in the overweight category) – but my life is slower now. I try to go high on protein, veg and fruit, and although I LOVE beer, I try and keep the booze down to twice a week. It’s not always easy, especially when we have friends over; so remember not to beat yourself up if you fall off track a bit. We’re all human and like a good time now and again.”

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. And remember, you can add chilli flakes, pepper and other spices, to keep it all tasty!
• 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. While on Mounjaro and after stopping, Robert says exercise has been key to his success: “I do weights x three to four times a week and walk 10,ooo steps every day. This is challenging around work, so I’d recommend doing walking meetings if you can. I also do coccasional spin bike but not all the time. It helps with the cardio that’s for sure.”

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. Success is the sum of small efforts, repeated day in and day out…Read our member stories in your jab life unfiltered – from tips on what time of day to use the weight loss drugs to the healthy habits that make 11 stone weight loss possible!

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 (and friends on a similar journey – see below): 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 article 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 – it’s not always easy, but it’s not rocket science either. 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.